Chromium is considered an essential micronutrient for humans. It is a trace element which is naturally found in many foods; however, amounts vary widely depending on local soil and water conditions as well as agricultural and manufacturing processes.
Chromium supplements have been shown to improve conditions in metabolic syndrome and may help with impaired glucose tolerance and diabetes. Chromium may play a role in carbohydrate, fat, and protein metabolism by increasing the action of insulin. Chromium might also have antioxidant effects.
The Adequate Intake (AI) is 35 µg/day for men and 25 µg/day for women 19+ years, 30 µg/day for pregnant women and 45 µg/day for breastfeeding women.
Foods high in chromium |
|
|
Food (Serving Size) |
Chromium (µg) |
|
Almonds, raw with skin (70 g, ½ cup) |
13.2 |
|
Kale, boiled (100g, 1 cup) |
13.1 |
|
Chocolate, milk (100 g) |
12.6 |
|
Grape juice (1 cup) |
7.5 |
|
Spinach, baby, fresh, raw (30 g, 1 cup) |
6.7 |
|
Psyllium, uncooked (5 g) |
6 |
|
Ham (85 g) |
3.6 |
|
Pumpkin seeds, dried (60g, ½ cup) |
4.4 |
|
Brewer’s yeast (1 tablespoon) |
3.3 |
|
Cottage cheese (81 g, ½ cup) |
2.9 |
|
Orange juice (1 cup) |
2.2 |
|
Turkey, breast (85 g) |
1.7 |
|
Tomato juice (1 cup) |
1.5 |
|
Apple, with peel (1 medium) |
1.4 |
|
Blueberries, raw (75 g, ½ cup) |
1.4 |
|
Green beans (½ cup) |
1.1 |
|
Banana (1 medium) |
1.0 |
|
Wholewheat bread (1 slice) |
1.0 |
|
Butter (15 g, 1 tablespoon) |
0.9 |
|
Tomato (1 medium) |
0.9 |
|
Peanut butter (1 tablespoon) |
0.6 |
|
Rice, white (½ cup) |
0.6 |
