Chromium is widely distributed in the food supply, but most foods provide only small amounts (less than 2 micrograms per serving.1 Meat and whole-grain products, as well as some fruits, vegetables, and spices are relatively good sources.2 In contrast, foods high in simple sugars (like sucrose and fructose) are low in chromium.3

Dietary intakes of chromium cannot be reliably determined because the content of the mineral in foods is substantially affected by agricultural and manufacturing processes and perhaps by contamination with chromium when the foods are analyzed.4 5 6 Therefore, Table 1, and food-composition databases generally, provide approximate values of chromium in foods that should only serve as a guide.

Table 1: Selected food sources of chromium7 8 9

Food Chromium (mcg)
Broccoli, ½ cup 11
Grape juice, 1 cup 8
English muffin, whole wheat, 1 4
Potatoes, mashed, 1 cup 3
Garlic, dried, 1 teaspoon 3
Basil, dried, 1 tablespoon 2
Beef cubes, 3 ounces 2
Orange juice, 1 cup 2
Turkey breast, 3 ounces 2
Whole wheat bread, 2 slices 2
Red wine, 5 ounces 1-13
Apple, unpeeled, 1 medium 1
Banana, 1 medium 1
Green beans, ½ cup 1


Eating a variety of whole grains, fruits, vegetables, meats, and milk and milk products should provide sufficient chromium. According to the 2005 Dietary Guidelines for Americans, "Nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet."

The Dietary Guidelines for Americans describes a healthy diet as one that:

  • emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
  • includes lean meats, poultry, fish, beans, eggs, and nuts;
  • is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; and
  • stays within your daily calorie needs.

    • For more information about building a healthful diet, refer to the Dietary Guidelines for Americans http://www.healthierus.gov/dietaryguidelines/index.html and the U.S. Department of Agriculture's food guidance system My Pyramid

    Related Links: What is chromium? | What foods provide chromium? | How much chromium do I need? | What happens if I do not get enough chromium? | Do I need extra chromium? | Can chromium be harmful? | What are some current issues and controversies about chromium? | Does chromium interact with any medicines or supplements? |

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    Disclaimer

    Reasonable care has been taken in preparing this document and the information provided herein is believed to be accurate. However, this information is not intended to constitute an "authoritative statement" under Food and Drug Administration rules and regulations.

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    Footnotes

    1. Hopkins Jr. LL, Ransome-Kuti O, Majaj AS. Improvement of impaired carbohydrate metabolism by chromium(III) in malnourished infants. Am J Clin Nutr 1968;21:203-11. [↩]
    2. Anderson RA, Bryden NA, Polansky MM. Dietary chromium intake: freely chosen diets, institutional diets and individual foods. Biol Trace Elem Res 1992;32:117-21. [↩]
    3. Kozlovsky AS, Moser PB, Reiser S, Anderson RA. Effects of diets high in simple sugars on urinary chromium losses. Metabolism 1986;35:515-8. [↩]
    4. Stoecker BJ. Chromium. In: Present Knowledge in Nutrition, 8th Edition (edited by Bowman B, Russell R). ILSI Press, Washington, DC, 2001, pp. 366-372. [↩]
    5. Anderson RA, Bryden NA, Polansky MM. Dietary chromium intake: freely chosen diets, institutional diets and individual foods. Biol Trace Elem Res 1992;32:117-21. [↩]
    6. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001. [↩]
    7. Anderson RA, Bryden NA, Polansky MM. Dietary chromium intake: freely chosen diets, institutional diets and individual foods. Biol Trace Elem Res 1992;32:117-21. [↩]
    8. Cabrera-Vique C, Teissedre P-L, Cabanis M-T, Cabinis J-C. Determination and levels of chromium in French wine and grapes by graphite furnace atomic absorption spectrometry. J Agric Food Chem 1997;45:1808-11. [↩]
    9. Dattilo AM, Miguel SG. Chromium in health and disease. Nutr Today 2003;38:121-33. [↩]

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