Top 5 Common Food Sources of Chromium
Looking to get more mcg of chromium in your diet from chromium rich foods? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this essential mineral, per serving. Getting enough chromium as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Chromium (µg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Raisins, Average1 | 108 | 1/2 cup | 181.3 | 518 |
| 2 | Milk, Average2 | 245 | 1 cup | 164.0 | 469 |
| 3 | Figs | 158 | 1 cup, chopped | 145.2 | 415 |
| 4 | Cassava | 224 | 1 cup | 127.9 | 366 |
| 5 | Yam | 167 | 1 cup, cubes | 90.3 | 258 |
2Milk, average includes fat free (skim), 1%, 2%, and whole (3.25%), without added vitamin A and vitamin D.
Want to know more about this important mineral including what chromium does in the body, how much chromium intake we need, what happens if we have low chromium levels or if we get too much, and even more awesome foods that are good sources of chromium? Keep reading to learn all there is to know!
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What Is Chromium and What Does It Do?
Chromium is an essential trace mineral that mostly exists in the trivalent form (Cr3+) within the human body. Its most important function is in serving as a cofactor for chromodulin, which amplifies insulin signaling. As a result, chromium is particularly important for carbohydrate metabolism, and may play a protective role against blood sugar disorders like type 2 diabetes. It also influences the metabolism of fat and protein. Chromium has been shown to reduce food intake, cravings, and binge behavior in some populations, and may also help improve blood lipid profiles (triglyceride and cholesterol levels).
Learn more about chromium here.
Chromium Deficiency
Chromium deficiency is rare in developed countries.
Groups At Risk
Those likely at higher risk of chromium deficiency include:
- individuals on long-term intravenous feeding lacking supplemental chromium,
- endurance runners, and
- weight lifters.
Learn more here.
Symptoms of Deficiency
The effects of chromium deficiency or insufficiency haven’t been extensively studied, which means at this point there aren’t any established definitive symptoms from deficiency.
Problems From Too Much Chromium
Chromium is essential in trace amounts but can be toxic in excess, especially hexavalent chromium (Cr4+), a known carcinogen linked to cancer, respiratory issues, skin inflammation, dermatitis, and ulcers from environmental exposure. In contrast, trivalent chromium (Cr3+), commonly found in supplements, is safer due to low absorption and quick excretion. With this form even relatively high doses (up to 1000 micrograms daily for months) are generally considered safe without adverse side effects. In rare cases kidney and liver problems have occurred with chromium picolinate supplements, especially in individuals with pre-existing conditions, which is why it’s always important to obtain medical advice from a health care provider before supplementing.
Learn more here.
How Much Chromium Do We Need?
The following table summarizes the current adequate intake (AI) requirements for chromium, as a recommended dietary allowance (RDA) has not been set due to insufficient data.
It’s also important to note that chromium has some known interactions with other nutrients including iron, vitamin B3 (niacin), and vitamin C. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Chromium
Chromium is present in small amounts in all food groups, but chromium content is highest in organ meats such as kidney and liver, oysters, broccoli, green beans, leafy greens, mushrooms, nuts, egg yolks, tomatoes, brewer’s yeast, and blackstrap molasses. Additionally, whole grains such as whole wheat products and brown rice contain chromium. It’s important to note that vitamin C and vitamin B3 (niacin) boost chromium absorption, while high-sugar diets increase its excretion. Antacids may reduce chromium absorption, while NSAIDs like aspirin may enhance it.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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