Chromium
What it is and what it does
- The chromium in food is trivalent chromium (chromium III), a trace element found naturally in many foods. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Chromium (VI), also called hexavalent chromium, is a different, poisonous by-product of industrial manufacturing. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Consumers (updated 2021-03-22))
- ICMR-NIN lists chromium among the micro minerals. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Researchers do not fully understand what chromium does in the body, but it might help the body use carbohydrates, fats and proteins. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Consumers (updated 2021-03-22))
- Chromium might also have antioxidant effects. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
Why it matters
- In 2001, the US Food and Nutrition Board considered chromium an essential nutrient. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Later research suggests chromium is not an essential mineral, because an absence or deficiency of chromium does not produce abnormalities. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- In 2014, EFSA concluded that no convincing evidence shows chromium is an essential nutrient, so setting intake recommendations would be inappropriate. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Chromium deficiency has not been reported in healthy populations, and no definite deficiency symptoms have been established. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Too much: no adverse effects have been linked to high chromium intakes from food or supplements, so the US set no upper limit. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults | 50 ug/day | Recommended intake (suggested adequate intake) | ICMR-NIN 2020 |
| Adult men 19-50 years (US) | 35 ug/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Adult women 19-50 years (US) | 25 ug/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Adults (US) | no value set | UL (tolerable upper intake level) | US NASEM via NIH ODS (not an Indian value) |
| Adults (EU) | no value set | UL (tolerable upper intake level) | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02); EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA NDA Panel, Version 11 (August 2025)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Rajgira (amaranth) | 0.092 mg | IFCT A002 |
| Ragi (finger millet) | 0.032 mg | IFCT A010 |
| Bajra (pearl millet) | 0.025 mg | IFCT A003 |
| Kodo millet | 0.021 mg | IFCT A017 |
| Little millet | 0.016 mg | IFCT A016 |
| Jowar (sorghum) | 0.01 mg | IFCT A005 |
| Quinoa | 0.004 mg | IFCT A009 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Chromium absorption from food is low, about 0.4% to 2.5%. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Vitamin C (ascorbic acid) and prostaglandin inhibitors such as aspirin increase chromium absorption; oxalate and antacids reduce it. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Some chromium passes into food from stainless steel equipment during processing and from pots and pans during cooking. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Chromium is present in grain products, fruits, vegetables, nuts, spices and brewer's yeast. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))
- Vegetables such as lettuce and green beans contain chromium. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Consumers (updated 2021-03-22))
- Chromium amounts in foods vary widely depending on local soil and water conditions. (NIH Office of Dietary Supplements. Chromium Fact Sheet for Health Professionals (updated 2022-06-02))