Nutrition Diet: What foods are high in acrylamide?

October 6, 2025 •

3 min read

A 2002 study first alerted the public to the presence of acrylamide, a chemical that forms naturally during high-temperature cooking of starchy foods. Understanding what foods are high in acrylamide is key for anyone looking to make more informed dietary choices and potentially reduce exposure to this compound.

Quick Summary

Acrylamide forms in starchy foods cooked at high temperatures. Fried potato products, coffee, and baked cereal products are major sources. Reducing cooking time and browning helps lower its formation.

Key Points

High-Heat Cooking is Key: Acrylamide forms in starchy foods cooked at high temperatures through the Maillard reaction, responsible for browning and flavor.
Fries and Chips are Top Sources: Fried potato products like french fries and potato chips are among the most significant dietary sources of acrylamide.
Coffee is a Contributor: The roasting process makes coffee a notable source, though levels vary based on the roast type.
Cereals and Baked Goods Matter: Products like biscuits, crackers, and toasted bread can contain high levels, particularly when heavily browned.
Cooking Methods Impact Levels: Boiling and steaming do not produce acrylamide, making them safer alternatives to frying, baking, and roasting.
Consumer Action is Effective: Simple adjustments to home cooking practices, like aiming for lighter browning, can make a significant difference in reducing dietary exposure.
Storage Makes a Difference: Proper storage of potatoes is crucial, as storing them in the fridge can increase the risk of higher acrylamide formation during cooking.

Acrylamide is a chemical compound that naturally forms in many carbohydrate-rich foods during high-temperature cooking, such as frying, baking, roasting, and toasting. This process, known as the Maillard reaction, occurs when the amino acid asparagine reacts with certain sugars present in the food. The reaction also produces the browning and flavorful changes that many people find desirable. While acrylamide has been a natural part of our diet since cooking began, scientific scrutiny has increased in recent decades, particularly since its presence was first reported in food in 2002. Research in laboratory animals suggests that high exposure to acrylamide could be a health concern, leading many to seek ways to minimize their intake.

Leading Dietary Sources of Acrylamide

Certain food categories consistently show higher levels of acrylamide due to their composition and the way they are processed. These foods are primarily starchy and undergo intensive heat treatment. However, it's important to remember that levels can vary widely based on preparation methods and manufacturer.

Potato Products

Potato-based products, especially those cooked until crisp and golden brown, are significant contributors to dietary acrylamide, including commercially processed and home-cooked items. Fried potatoes (french fries) and potato chips are particularly high due to high temperatures and extended cooking times. Roasted potatoes also form acrylamide, though typically less than fried.

Cereal-Based Products

Many cereal products and baked goods also contain notable levels of acrylamide, especially those that are toasted or baked until dark. This includes biscuits and crackers, toasted bread (with darker toast having more), and some breakfast cereals.

Coffee

Coffee is a source of acrylamide, which forms during the roasting of coffee beans. Lighter roasts may have higher levels than dark roasts. Instant coffee can contain some of the highest levels in coffee products.

Other Food Items

Other sources include roasted nuts and canned black olives. Processed cereal-based baby foods can also be a source for infants.

Reducing Acrylamide Exposure Through Better Cooking Methods

Consumers can reduce acrylamide intake by avoiding excessive browning and prolonged high-temperature cooking. When cooking potatoes, aim for a light golden color and consider soaking fresh-cut potatoes in water before cooking. Boiling or steaming potatoes produces no acrylamide, unlike frying or roasting. Toast bread to the lightest color possible. Proper potato storage is also important; store them in a cool, dark place rather than the refrigerator to prevent increased sugar content and subsequent higher acrylamide formation during cooking.

Comparison of Acrylamide in Food Groups and Cooking Methods


Food Category	Typical Acrylamide Level	Common Cooking Method	Relative Acrylamide Level
Potato Crisps	Very High	Frying	Highest
French Fries	Very High	Frying	Highest
Roasted Potatoes	High	Roasting, Baking	High
Coffee	High	Roasting	High
Biscuits/Crackers	High	Baking	High
Breakfast Cereals	Variable	Toasted, Heat-processed	Medium-High
Toasted Bread	High (darker toast)	Toasting	Medium-High
Boiled Potatoes	None Detected	Boiling	None

Conclusion: Making Informed Dietary Choices

Reducing acrylamide intake is achievable through dietary choices and cooking methods. Moderating consumption of high-acrylamide foods and choosing cooking methods like boiling or steaming are effective strategies. Food safety authorities continue to provide guidance on this topic. {Link: EFSA https://www.efsa.europa.eu/en/topics/topic/acrylamide}.

Frequently Asked Questions

A: Acrylamide is a chemical compound that is naturally formed in starchy foods during high-temperature cooking processes, such as frying, baking, and roasting, at temperatures above 120°C.

A: You can reduce acrylamide by cooking starchy foods like potatoes and bread to a lighter golden color rather than a dark brown, soaking raw potato slices in water before frying, and opting for boiling or steaming instead of high-heat cooking.

A: No, acrylamide primarily forms in carbohydrate-rich foods when cooked at high temperatures. It is not typically found in foods that have been boiled or microwaved, nor in meat, fish, or vegetables cooked at lower temperatures.

A: Dark roasted coffee beans generally contain lower levels of acrylamide than lighter roasts. During the prolonged, high-temperature roasting process of dark roasts, the acrylamide that initially forms can begin to degrade.

A: While all potatoes can form acrylamide, certain factors can influence levels. For instance, potatoes stored improperly (e.g., in a refrigerator) can increase sugar content, which promotes more acrylamide formation during cooking.

A: Research suggests that the level of browning correlates with acrylamide content, so heavily toasted or burnt bread likely contains more acrylamide. While this contributes to overall intake, major health organizations recommend simply avoiding eating burnt parts of food and balancing your diet overall.

A: Regulatory and health organizations, including the European Food Safety Authority (EFSA), agree that based on animal studies, acrylamide in food has the potential to increase cancer risk. They recommend reducing dietary exposure, particularly for children who are more susceptible on a body weight basis.