Chromium is a mineral that aids in the body's ability to use insulin to convert carbohydrates to energy, according to the University of Maryland Medical Center. Claims that supplementing with chromium helps treat diabetes, heart disease and obesity have not been conclusively verified. Chromium is found in sufficient enough amounts in food that supplementation isn't necessary for most people. Consult a health care professional if you're worried about chromium intake and are considering supplementation.
Dosage
Guidelines for chromium intake are based on adequate intake for healthy people, rather than recommended dietary allowances because not enough is known about optimum amounts of the mineral to establish recommendations. A healthy adult needs from 20 to 35 mcg of chromium per day, depending on age and gender. Adequate intake for pregnant or breastfeeding women is between 29 and 45 mcg per day. Exact amounts of chromium found in foods are not established, but estimates are available, according to the National Institutes of Health Office of Dietary Supplements.
Meat and Dairy
The University of Maryland Medical Center says chromium is found in lean meats, cheese and organ meats, such as pork kidneys. Based on estimated amounts, 3 oz. of beef cubes, such as that sold as stew meat, contains 2 mcg of chromium, and turkey breast also contains 2 mcg per 3-ounce serving. The Linus Pauling Institute says processed turkey ham provides 10.4 mcg of chromium in each 3-ounce serving.
Vegetables and Fruits
Many fruits and vegetables, such as mushrooms, asparagus and prunes, contain small amounts of chromium, but broccoli provides the highest amount measured, with 11 mcg in each 1/2 cup. Mashed potatoes provide 3 mcg of chromium in each cup, while green beans contain 2 mcg per cup. A medium, unpeeled apple and a medium banana each provide 1 mcg of chromium, but juices are a better fruit source of the mineral. One cup of grape juice has 8 mcg, while 1 cup of orange juice provides 2 mcg.
Grains
Most whole grains and enriched grain products, such as bran cereals, have chromium, but avoid products made with excess sugar, as simple sugars do not contain chromium and may actually decrease amounts of chromium in the body, according to the Linus Pauling Institute. One average-size waffle has approximately 6.7 mcg of chromium and one whole-wheat English muffin contains 4 mcg. A bagel provides 2.5 mcg of chromium, while two slices of whole-wheat bread contain 2 mcg.
Other Sources
Herbs and spices are sources of chromium, with 1 tbsp. of dried basil containing 2 mcg and 1 tsp. of dried garlic containing 3 mcg. The amount of chromium in red wine varies significantly between producers, coming in at anywhere between 1 and 13 mcg in a 5-ounce serving. The University of Maryland Medical Center says brewer's yeast, nuts and molasses are beneficial sources of chromium.
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