Chromium is an essential mineral that is required in small quantities, it is known for its multiple benefits as a weight loss support and for its glucose regulation.
Between its system properties we could highlight its importance in the regulation of sugar and cholesterol and in its important role in the breakdown of carbohydrates, glucose, proteins and fats.
Foods high in chromium
Broccoli
Broccoli is one of the highest chromium content food, as it contains approximately 11.8mcg of chromium per 100 grams (3.5 oz).
Furthermore, broccoli is also a very good source of vitamin K and vitamin C and contains a good amount of vitamins from the B group, especially folate.
Beer yeast
It is one of the richest foods in fiber, just one tablespoon of beer yeast can provide us with up to 15mcg of chromium.
In addition, brewer’s yeast has a very good amount of B vitamins, selenium, potassium, fiber and protein.
Grains such as barley and oats
Barley contains approximately 13.3mcg of chromium per 100gr (3.5 oz) while oats contain about 13.79mcg of chromium per 100gr (3.5 oz).
Both are also very good sources of molybdenum and manganese and good sources of phosphorus, vitamin B1 and copper. In addition, oatmeal is a good source of biotin while barley is a good source of selenium.
They are very good sources of fiber, especially barley.
Wine
A glass of wine or grape juice can contain up to 8mcg of chromium, and wine is a very good source of resveratrol, a powerful antioxidant.
From HealthWithFacts we do not recommend exceeding wine consumption due to its alcohol content and it is advisable to consult with a specialist before including it into your daily diet.
Tomatoes
Although tomatoes only contain 0.7mcg of chromium per 100gr (3.5 oz), they are still a good source and are quite easy to incorporate into your diet.
In addition, tomatoes are a good source of vitamin C and contain very large amounts of lycopene (a type of carotenoid with antioxidant properties), especially when they’re cooked.
Green beans
Green beans contain approximately 1.63mcg of chromium per 100gr (3.5 oz).
They are considered a good source of vitamin C and vitamin K and contain modest amounts of B vitamins, calcium and fiber.
Potatoes
They have approximately 1.5mcg of chromium per 100gr (3.5 oz) of ground potatoes.
Potatoes are also a very good source of potassium and a modest source of fiber, vitamin C and vitamin B6.
Turkey
Turkey breast contains approximately 2.35mcg of chromium per 100gr (3.5 oz).
Turkey breast is considered a very good source of low fat protein, as well as a good source of selenium.
Romaine lettuce
Romaine lettuce contains approximately 1.32mcg of chromium per 100gr.
Romaine lettuce is one of the best options to include into our daily diet due to its easy incorporation (for example salads).
It is also considered a very good source of vitamin K, vitamin C, beta carotene (a form of vitamin A) and folate.
It also contains a modest amount of fiber, manganese and molybdenum.
How much chrome do we need?
The amount of chromium we need per day depends on age and sex, men need more chromium than women.
The following table shows the reference of the necessary chromium levels per day expressed in mcg, recommended by the United States Institute of Medicine.
| Age | Men | Women |
| 1-3 | 11 | 11 |
| 4-8 | 15 | 15 |
| 9-13 | 25 | 21 |
| 14-18 | 35 | 24 |
| 19-50 | 35 | 25 |
| > 50 | 30 | 20 |
Despite these values, the daily amount may vary depending on the country, so you should always consult about chromium consumption with a specialist.
