Margot Hello everyone! I put together this list because it seemed almost impossible for me to find a real comparative list online. I hope you find it helpful.
I found that I was low in chromium and I personally preferred to find whole food sources of chromium, instead of taking supplements.
Chromium is a vital trace mineral that is important for insulin function, glucose metabolism, and lipid metabolism. Low chromium levels may lead to insulin resistance, impaired glucose tolerance, and an increased risk of type 2 diabetes.1 Chromium deficiency also affects the body in many other ways…
Foods High in Chromium
|
Note: adult women should consume 25 mcg, and men 35 mcg daily mcg = micrograms = μg |
Foods High in Chromium:
Mussels: 125mcg per 3.5 oz serving, another source said 128 mcg per 100g(3.53 oz)
Oyster: 57 mcg per 100g (3.53 oz)
Sweet Potatoes: 1 cup = 41 mcg
Pears: 24 mcg per 100g
Cheddar Cheese: 24mcg per 100g (3.53oz) or 10.2mcg per 1.5 oz serving cheese
Broccoli: 1 cup = 22 mcg, & another source said 16 mcg per 100g. 1 cup broccoli weighs around 90g, therefore 1 cup = 14.4 mcg.
Grape Juice: 7.5 mcg per cup
Grapes: around 0.1 to 0.2 mcg/gram, 113g is about 4 oz, therefore 4oz might offer 11/3 to 22.6 mcg
Spinach: 13 mcg per 100g, but another source said 2mcg per 250g
Swiss Chard: 1 cup of cooked Swiss chard = ~2 to 4 micrograms chromium
Dates, dried: 29 mcg per 100g
Almonds: 10g almonds = 1 microgram, 1 oz almonds = 2.8 μg chromium
Pumpkin Seeds: 10g pumpkin seeds = 1 microgram, 1 oz pumpkin seeds = 2.8 μg chromium
Brazil Nuts: 1mcg per nut, about 3mcg per 3 nut serving, another source said 100mcg per 100g (3.53oz). That would be 28mcg per oz.
Tomato: 20mcg per 100g
Mushrooms: 17mcg per 100g
Barley: 13.3 mcg chromium per 100g (likely uncooked, not specified)
Oats: 13.79 mcg chromium per 100 g (likely uncooked, not specified)
Hazelnut: 12mcg per 100g or 3.4 mcg per oz
Foods With around 1-2mcg Chromium per serving:
Potatoes: 1.5 mcg per 100g, another source said 5mcg per 100g & another says about 2.7 mcg/cup
Apples: 1.4mcg per 100g (3.53oz)
Beef: 3 oz = 2 mcg, and another source said 3mcg per 100g (3.53 oz)
Herring: 2 mcg per 100g or 3.53oz
Tomato Juice: 1 cup = 1.5 mcg
Orange Juice: 1 cup = 2.2 mcg, another source said 6% DV
Green Beans: ½ cup = 1.1 mcg, another source says 1.63mcg per 100g & another says 2.2 mcg/cup
Turkey Breast: 2.35 mcg per 100g, another source said 1.7 mcg per 3 oz.
Cranberries: 0.02mg/kg to 1.5 mg/kg = 20mg/35.27 oz = 1.13 mcg/2oz serving
Whole Wheat Flour: 36gram slice wheat bread = 1mcg, another source said 21 mcg/100g (flour only)
Foods With Some Chromium, but kind of low:
Eggs: 2 eggs = 1mcg
Romaine Lettuce: 1.32mcg per 100g (3.53 oz). A salad generally has around 2.5 oz lettuce, so 0.9 mcg
Kale: 0.26 mcg per 100g
Chicken Breast: 0.5 mcg per 3 oz
Carrots: a medium size raw carrot (abt 2.2 oz) has around 0.3 mcg, so 4oz carrot = 0.54 mcg
Cabbage: 1.28 mg of chromium per kilogram (35.3oz) = 0.15 mcg per 4oz
Sources:
https://www.webmd.com/diet/supplement-guide-chromium
https://www.healthline.com/nutrition/chromium-foods
https://www.godigit.com/health-insurance/food-guides/chromium-rich-foods
https://www.medicinenet.com/9_chromium_foods_to_keep_you_healthy/article.htm
https://www.takecareof.com/articles/foods-high-in-chromium
https://www.beaumont.org/conditions/magnesium-chromium-sources
https://www.themanual.com/fitness/best-foods-for-chromium-benefits/
https://www.medicalnewstoday.com/articles/288177
And a couple other links, which I have lost 🙁
(Sorry for not linking each one to the location found. I originally made this list for me only, then I realized that others may find it useful.)
