Chromium Sources

Food sources

The amount of chromium in foods is variable, and it has been measured accurately in relatively few foods. Presently, there is no large database for the chromium content of foods. Processed meats, whole grain products, ready-to-eat bran cereals, green beans, broccoli, and spices are relatively rich in chromium. Foods high in simple sugars, such as sucrose and fructose, are not only low in chromium but have been found to promote chromium loss. Estimated average chromium intakes in the U.S. range from 23-29 mcg/day for adult women and 39-54 mcg/day for adult men (3). The chromium content of some foods is listed below in micrograms (mcg). Because chromium content in different batches of the same food has been found to vary significantly, the information in the table below should serve only as a guide to the chromium content of foods.

Food	Serving	Chromium (mcg)
Broccoli	1/2 cup	11.0
Green beans	1/2 cup	1.1
Potatoes	1 cup, mashed	2.7
Grape juice	8 fl. ounces	7.5
Orange juice	8 fl. ounces	2.2
Beef	3 ounces	2.0
Turkey breast	3 ounces	1.7
Turkey ham (processed)	3 ounces	10.4
Waffle	1 (~2.5 ounces)	6.7
Bagel	1	2.5
English muffin	1	3.6
Apple w/ peel	1 medium	1.4
Banana	1 medium	1.0

Supplements

Chromium (III) is available as a supplement in several forms: chromium chloride, chromium nicotinate, chromium picolinate, and high-chromium yeast. They are available as stand-alone supplements or in combination products. Doses typically range from 50 to 200 mcg of elemental chromium. Chromium nicotinate and chromium picolinate may be more bioavailable than chromium chloride. In much of the research on impaired glucose tolerance and type 2 diabetes, chromium picolinate was the source of chromium. However, some concerns have been raised over the long-term safety of chromium picolinate supplementation (see Safety).

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