What foods are high in chromium
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Foods High in Chromium
Chromium is an essential trace mineral that plays a significant role in the metabolism of carbohydrates, fats, and proteins. Understanding which foods are high in chromium can help individuals ensure they are meeting their dietary needs. This article synthesizes findings from multiple research studies to identify foods rich in chromium.
Meat, Fish, and Seafood
High Chromium Content in Animal Products
Meat, fish, and seafood are consistently identified as rich sources of chromium. Studies have shown that these foods contain more than 0.100 micrograms of chromium per gram, making them significant contributors to dietary chromium intake . For example, processed meats and seafood like prawns are particularly high in chromium.
Cereals and Pulses
Chromium-Rich Plant-Based Foods
Cereals and pulses are also notable for their high chromium content. Research indicates that these foods can contain chromium levels ranging from 0.007 to 0.456 micrograms per gram. Specific studies have highlighted that bran-based breakfast cereals and soy-based meat substitutes are among the best sources of chromium in this category. Additionally, pulses have been found to contain between 15.0 and 43.5 micrograms of chromium per 100 grams.
Vegetables
Vegetables as Chromium Sources
Vegetables contribute significantly to chromium intake, with levels varying widely depending on the type. For instance, the chromium content in vegetables can range from 0.007 to 0.456 micrograms per gram. Root vegetables, stem vegetables, and greens are particularly noted for their chromium content, which can be as high as 62.8 micrograms per 100 grams.
Dried Fruits and Spices
High Chromium in Dried Fruits and Spices
Dried fruits and spices are among the highest in chromium content, with dried fruits containing between 96 and 168 micrograms per 100 grams. This makes them an excellent source of chromium, especially for those looking to increase their intake through plant-based foods.
Dairy Products and Oils
Lower Chromium Content in Dairy and Oils
In contrast, dairy products and oils generally have lower chromium levels. Most dairy products provide less than 0.6 micrograms of chromium per serving. Olive oils and other fats also contain relatively low amounts of chromium, often not detectable or up to 0.040 micrograms per gram.
Conclusion
In summary, foods high in chromium include meat, fish, seafood, cereals, pulses, vegetables, dried fruits, and spices. These foods can significantly contribute to dietary chromium intake, which is essential for various metabolic processes. On the other hand, dairy products and oils are generally low in chromium. By incorporating a variety of these chromium-rich foods into their diet, individuals can better meet their nutritional needs.
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