Top Chromium-Rich Foods and Their Health Benefits Explained

By Pooja Toshniwal PahariaReviewed by Benedette Cuffari, M.Sc.

Introduction
What is chromium and why is it important?
Chromium-rich foods
Health benefits of chromium
Recommended intake and deficiency risks
Safety and excess intake
Conclusions
References
Further reading

Chromium is a trace element that may enhance insulin function and support glucose and lipid metabolism, though evidence for its health benefits in humans remains mixed. Its nutritional role is primarily linked to balanced diets rather than supplementation for disease prevention.

Image Credit: Tatjana Baibkova / Shutterstock.com

Introduction

As a key component in glucose and lipid metabolism, chromium enhances insulin function by potentiating insulin signaling rather than acting as a hormone itself. It also supports the efficient processing of carbohydrates, proteins, and fats. By influencing these pathways, chromium has been studied for the prevention and management of various health conditions, including diabetes, obesity, and cardiovascular disease, but findings are mixed.^3,6,7,11,12

As a result, there is a growing interest in the therapeutic potential of chromium supplementation to improve blood sugar levels, insulin sensitivity, and weight management.²

What is chromium and why is it important?

Chromium supports carbohydrate metabolism primarily by modulating insulin action; proposed mechanisms include effects on glucose transporters and formation of chromodulin, a compound that binds and activates the insulin receptor. Evidence for consistent up-regulation of specific GLUT isoforms in humans is limited; most detailed data come from animal or cell studies.^3,5

Proposed influences on lipid and protein metabolism include maintaining a balanced macronutrient profile via insulin sensitization. Hypothesized molecular targets (e.g., PPAR-γ, SREBP-1, fatty acid synthase) have been reported mainly in preclinical models, and human data remain inconclusive ^4,5

By improving insulin sensitivity, chromium supports anabolic processes, including the synthesis of proteins from amino acids. Chromium may also inhibit protein degradation, potentially enhancing muscle mass and strength.⁴

Chromium supplementation, particularly in the form of chromium picolinate (CrPic), may improve body composition and reduce weight by increasing protein synthesis and satiety while reducing fat mass.⁵ A meta-analysis showed small but significant reductions of 0.75 kg in body mass and 0.68% less body fat percentage following chromium supplementation of 200-1,000 µg/day for up to 24 weeks among 1,316 adults.⁶

Chromium primarily supports heart and metabolic health through its antioxidant and anti-inflammatory properties. For example, chromium has been proposed to modulate the nuclear factor erythroid 2-related factor 2 (NRF2) pathway, inhibit nuclear factor kappa B (NF-κB), and influence 5' AMP‐activated protein kinase (AMPK), all of which could reduce oxidative stress, vascular inflammation, and blood pressure.^4,5

Clinical findings on blood pressure and inflammatory markers are inconsistent; some trials suggest modest effects, while others show no change. Any antihypertensive action (e.g., via ACE activity) remains hypothetical in humans.^4,8

Importantly, trivalent chromium (Cr³⁺) is the nutritionally relevant form, whereas hexavalent chromium (Cr⁶⁺) is a highly toxic industrial pollutant that can cause oxidative stress, liver injury, glucose intolerance, hypertension, and deoxyribonucleic acid (DNA) damage. In contrast to the health benefits of trivalent chromium, environmental Cr⁶⁺ exposure can elevate blood glucose, triglycerides, and cholesterol.^9,16

Chromium-rich foods

Among whole grains, values vary widely due to soil, water, and processing; estimates for selected foods can differ by orders of magnitude. Guidance tables report whole wheat bread, oats, barley, and wholemeal flour, providing approximately 1–21 µg chromium per typical serving or per 100 g, depending on the data source. Fruits and vegetables also contribute modest amounts, including broccoli, tomatoes, green beans, apples, and bananas, but typical U.S. reference values are low (often ~1–2 µg per serving).^2,3

Seafood, such as mussels and oysters, as well as Brazil nuts and hazelnuts, are reported as higher sources in some European tables. Chromium is also present in lean meats, fish, poultry, eggs, and shellfish. Because of large measurement variability and contamination risk during analysis, food chromium values should be interpreted as approximate.^2,3

Spices such as black pepper, although used in small quantities, can enhance chromium intake. Brewer’s yeast, which is widely known for its glucose tolerance factor (GTF) content, provides ~3 µg per tablespoon in some datasets.³

However, chromium content can vary widely, even between foods of the same type, due to differences in soil conditions. For example, soils derived from mafic or ultramafic rocks naturally contain more Cr³⁺, whereas industrial contamination from leather tanning, electroplating, or fertilizers can increase Cr⁶⁺ levels. In acidic soils, Cr³⁺ is more soluble and bioavailable, whereas alkaline or oxygen-rich soils can convert Cr³⁺ to Cr⁶⁺, which is lethal and poorly utilized by plants.¹⁰

Food processing and cooking methods further influence chromium content. Milling and refining grains can strip away chromium-rich layers, while stainless steel cookware may transfer trace amounts of chromium into acidic foods, such as tomato sauce, during prolonged cooking.³

Conversely, cooking in aluminum or coated vessels can reduce leaching. Likewise, grinding procedures and industrial equipment use may increase chromium exposure, while over-processing and prolonged storage may reduce its bioavailability.¹⁰

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for chromium is 35 mcg for adults and children age 4 and older [26]. FDA does not require food labels to list chromium content unless chromium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

Health benefits of chromium

Chromium regulates blood sugar levels, lipid metabolism, and energy balance, while potentially supporting weight loss. A recent meta-analysis of 509 individuals with type 2 diabetes reported significant reductions in glycated hemoglobin (HbA1c) levels with chromium supplementation, with no consistent improvements in fasting glucose or blood lipids.¹¹ Observational data also link lower chromium status to adverse cardiometabolic markers.^1,7

The Coronary Artery Risk Development in Young Adults (CARDIA) study found an inverse association between baseline toenail chromium and incident metabolic syndrome over 23 years, driven largely by lipid components.¹² Chromium supplementation in humans and animals has been shown to modestly improve metabolic health by reducing total cholesterol levels in some studies, but overall evidence is heterogeneous.^1,4,7

By enhancing insulin sensitivity, glucose metabolism, and energy utilization, chromium maintains stable blood sugar levels, thereby preventing the rapid fluctuations that often lead to hunger and carbohydrate cravings. The lipid-lowering and protein-building effects of chromium may improve body composition. CrPic may influence appetite-regulating glucoreceptors and neurotransmitters such as serotonin and norepinephrine in the brain, supporting body weight maintenance.^3,13

Additionally, chromium may benefit women with polycystic ovary syndrome (PCOS). Recent clinical trials and a meta-analysis have documented reductions in free testosterone, improvements in fasting insulin, and better menstrual/ovulatory parameters with CrPic in PCOS, though effects on acne/hirsutism are less clear, and larger trials are needed.^14,15

Recommended intake and deficiency risks

Due to limited evidence, no official Recommended Dietary Allowance (RDA) exists for chromium; however, adequate intake (AI) levels of 35 µg/day and 25 µg/day are recommended for men and women between 19 and 50 years of age, respectively. These daily requirements decrease after 51 years to 30 µg/day for men and 20 µg/day for women, while increasing to 30 µg/day during pregnancy and 45 µg/day during lactation.³

For children, AI values increase progressively: 0.2 µg for six months, 5.5 µg for seven to 12 months, 11 µg for one to three years, and 15 µg for children between four and eight years of age. Female and male preadolescents between nine and 13 years of age are advised to consume 21 µg and 25 µg/day, respectively, with these levels rising to 24 µg and 35 µg until 18 years of age, respectively.³

Chromium deficiency is rare in healthy individuals, and no validated biomarker of chromium status or clinically defined deficiency syndrome exists, but TPN-related cases responded to added chromium. Symptoms include impaired glucose tolerance, hyperglycemia, weight loss, peripheral neuropathy, and confusion, which improve with supplementation. Epidemiologic studies associate lower chromium levels with adverse lipid profiles and cardiometabolic risk, though causality is unproven.^1,3,7,12

At-risk groups include older adults due to lower absorption and reduced intake of whole foods, individuals consuming diets high in refined sugars and processed grains, which increase urinary chromium loss, and those with metabolic disorders like diabetes. A balanced diet rich in whole grains, vegetables, and lean proteins is the most reliable way to maintain adequate chromium intake and support healthy glucose and lipid metabolism.¹²

Image Credit: medicalstocks / Shutterstock.com

Safety and excess intake

Chromium from natural food sources is considered safe, with no established upper limit (UL) due to its low toxicity and insufficient evidence of adverse effects. Most adults consume between ~25–60 µg/day, which is well below unsafe levels.³

However, excess CrPic supplementation may cause gastrointestinal discomfort, nausea, diarrhea, and, in rare cases, serious effects such as kidney or liver dysfunction, anemia, and hypoglycemia. Case reports describe renal injury with prolonged very high intakes (e.g., ≥2,400 µg/day). Individuals considering supplementation, especially those with metabolic disorders or kidney impairment, should consult a healthcare professional before use.^3,16

Conclusions

Chromium supports healthy blood sugar control and overall metabolic function by enhancing insulin activity, which helps the body use carbohydrates, fats, and proteins more efficiently for energy and tissue maintenance. While pharmacologic doses can modestly improve certain markers (e.g., HbA1c) in type 2 diabetes, effects on body weight, blood pressure, and lipids are generally small and inconsistent.^6,11

A diet rich in whole grains, vegetables, fruits, lean proteins, and legumes can provide sufficient chromium along with other nutrients. Emphasizing whole, nutrient-dense foods rather than supplements is the most effective approach to sustaining stable energy levels, supporting muscle function, and promoting long-term metabolic wellness. 

References

1. Ngala, R. A., Awe, M. A., & Nsiah, P. (2018). The effects of plasma chromium on lipid profile, glucose metabolism, and cardiovascular risk in type 2 diabetes mellitus. A case-control study. PLOS ONE, 13(7), e0197977. DOI:10.1371/journal.pone.0197977, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0197977.
2. Chromium. European Food Information Council. https://www.eufic.org/en/whats-in-food/article/chromium-in-the-diet/, Accessed on 6 October 2025
3. Chromium. Fact Sheet for Health Professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional. Accessed on 3 October 2025
4. Gossa Al-Saadde, D. L., Haider, A. M., Ali, A., et al. (2023). The role of chromium supplementation in cardiovascular risk factors: A comprehensive review of putative molecular mechanisms. Heliyon, 9(9), e19826. DOI:10.1016/j.heliyon.2023.e19826, https://www.sciencedirect.com/science/article/pii/S2405844023070342.
5. Pala, R. et al. (2020). The effects of chromium picolinate on glucose and lipid metabolism in running rats. Journal of Trace Elements in Medicine and Biology, 58, 126434. DOI:10.1016/j.jtemb.2019.126434, https://www.sciencedirect.com/science/article/abs/pii/S0946672X19303153.
6. Tsang, C., Taghizadeh, M., Aghabagheri, E., et al. (2019). A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity. Clin Obes. 2019 Aug;9(4):e12313. DOI:10.1111/cob.12313, https://onlinelibrary.wiley.com/doi/10.1111/cob.12313.
7. Chen, J., Kan, M., Ratnasekera, P., et al. (2021). Blood Chromium Levels and Their Association with Cardiovascular Diseases, Diabetes, and Depression: National Health and Nutrition Examination Survey (NHANES) 2015–2016. Nutrients 14(13); 2687. DOI:10.3390/nu14132687, https://www.mdpi.com/2072-6643/14/13/2687.
8. Yanni, A. E., Stamataki, N. S., Konstantopoulos, P., et al. (2018). Controlling type-2 diabetes by inclusion of Cr-enriched yeast bread in the daily dietary pattern: a randomized clinical trial. European Journal of Nutrition 57, 259–267. DOI:10.1007/s00394-016-1315-9, https://link.springer.com/article/10.1007/s00394-016-1315-9.
9. Li, X., He, S., Zhou, J., et al. (2021). Cr (VI) induces abnormalities in glucose and lipid metabolism through ROS/Nrf2 signaling. Ecotoxicology and Environmental Safety, 219, 112320. DOI:10.1016/j.ecoenv.2021.112320, https://www.sciencedirect.com/science/article/pii/S0147651321004310.
10. Ullah, S., Liu, Q., Wang, S., et al. (2023). Sources, impacts, factors affecting Cr uptake in plants, and mechanisms behind phytoremediation of Cr-contaminated soils. Science of The Total Environment, 899, 165726. DOI:10.1016/j.scitotenv.2023.165726, https://www.sciencedirect.com/science/article/abs/pii/S0048969723043498.
11. Zhao, F., Pan, D., Wang, N. et al. (2022). Effect of Chromium Supplementation on Blood Glucose and Lipid Levels in Patients with Type 2 Diabetes Mellitus: a Systematic Review and Meta-analysis. Biological Trace Element Research 200(516–525). DOI:10.1007/s12011-021-02693-3, https://link.springer.com/article/10.1007/s12011-021-02693-3.
12. Bai, J., Xun, P., Morris, S., et al. (2015). Chromium exposure and incidence of metabolic syndrome among American young adults over a 23-year follow-up: The CARDIA Trace Element Study. Scientific Reports 5(1); 1-8. DOI:10.1038/srep15606, https://www.nature.com/articles/srep15606.
13. Tian, H., Guo, X., Wang, X., et al. (2013). Chromium picolinate supplementation for overweight or obese adults. The Cochrane Database of Systematic Reviews 11, CD010063. DOI:10.1002/14651858.CD010063.pub2, https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD010063.pub2/full.
14. Fazelian, S., Rouhani, M. H., Bank, S. S., & Amani, R. (2017). Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis. Journal of Trace Elements in Medicine and Biology, 42, 92-96. DOI:10.1016/j.jtemb.2017.04.008, https://www.sciencedirect.com/science/article/abs/pii/S0946672X17300755.
15. Amr, N., & Abdel-Rahim, H. E. (2015). The Effect of Chromium Supplementation on Polycystic Ovary Syndrome in Adolescents. Journal of Pediatric and Adolescent Gynecology 28(2), 114-118. DOI:10.1016/j.jpag.2014.05.005, https://www.sciencedirect.com/science/article/abs/pii/S1083318814002125.
16. Hexavalent chromium. Occupational Safety and Health Administration (OSHA). https://www.osha.gov/hexavalent-chromium/health-effects, Accessed on 3 October 2025.

Further Reading

• All Chromium Content
• Chromium Supplementation
• How Chromium Functions in the Body
• Chromium Allergy
• Supplements for Diabetes

Last Updated: Oct 15, 2025