What fruit contains chromium? A guide to balancing your diet

October 25, 2025 •

3 min read

The essential trace mineral chromium plays a crucial role in the metabolism of carbohydrates, fats, and proteins by enhancing the action of insulin. While many whole foods contain small amounts, individuals often question what fruit contains chromium to boost their intake. Several fruits, particularly dried varieties, offer noteworthy quantities that can be incorporated into a well-rounded dietary plan.

Quick Summary

Learn which fresh and dried fruits, like dates, pears, and grapes, contain chromium. This guide explains the mineral's function in metabolism and outlines how to incorporate these fruits into a balanced diet for optimal intake.

Key Points

Dried fruits are rich sources: Dried dates and pears contain some of the highest concentrations of chromium among all fruits.
Fresh fruit provides modest amounts: Fruits like apples, bananas, and oranges contribute small but noteworthy amounts of chromium to your daily diet.
Chromium aids insulin action: The mineral is essential for enhancing insulin activity, which helps regulate blood sugar and metabolize carbohydrates, fats, and proteins.
Best sources are diverse: While fruits help, the most concentrated sources of chromium are often vegetables (broccoli), whole grains, and nuts.
Absorption can be enhanced: Consuming vitamin C-rich foods, such as citrus fruits, can help improve the body's absorption of chromium.
Dietary intake depends on soil: The actual amount of chromium in plants can vary based on the mineral content of the soil they were grown in.

The role of chromium in your body

Chromium is an essential trace mineral that the human body needs in very small amounts to function correctly. Its primary role is to enhance the action of insulin, a hormone vital for metabolizing and storing carbohydrates, fats, and proteins. Proper chromium nutrition can lead to a decreased requirement for insulin, which is particularly significant for blood sugar regulation. Trivalent chromium (Cr3+), the form found in foods and supplements, is considered safe, while hexavalent chromium (Cr6+) is a toxic industrial pollutant.

Fruits that provide chromium

While fruits are generally not the most concentrated source of chromium compared to other food groups like broccoli or brewer's yeast, several varieties do contribute modest amounts to your diet. The concentration can vary based on soil conditions and processing methods. Focusing on a diverse range of foods is the best strategy to ensure adequate intake.

Dried fruits

Dried fruits are often more concentrated sources of minerals due to the removal of water. They are a great way to boost your chromium intake as a convenient snack or addition to meals.

Dried Dates: These are one of the richest fruit sources of chromium, with approximately 29 micrograms per 100 grams.
Dried Pears: Pears also contain a notable amount of chromium, with about 27 micrograms per 100 grams, making them a strong contender for dried fruit options.

Fresh and juiced fruits

Fresh fruits and their juices offer smaller but still valuable amounts of chromium, alongside other important nutrients like vitamins and fiber. Here are some examples:

Apples: A medium-sized apple with the peel contains around 1.4 micrograms of chromium, contributing to your daily value.
Bananas: A medium banana provides about 1 microgram of chromium.
Grapes and Grape Juice: A cup of 100% grape juice contains about 7.5 micrograms of chromium, making it a surprisingly good source.
Oranges and Orange Juice: A medium orange has a smaller amount, but a cup of orange juice provides approximately 2.2 micrograms.

How to get more chromium from your diet

Since the chromium content in fruits can be low, it's beneficial to combine them with other foods to increase your intake. Here are some simple strategies:

Enjoy a morning smoothie: Blend a banana and some orange juice with a tablespoon of brewer's yeast for a chromium-rich start to your day.
Add dried fruit to snacks: Mix dried dates and Brazil nuts into a trail mix or sprinkle chopped dates over oatmeal.
Enhance absorption: Consuming vitamin C-rich foods like oranges along with other chromium sources can help improve the mineral's absorption.

Chromium content: Fruit vs. other sources

It's helpful to understand how fruits compare to other dietary sources of chromium. As the table below illustrates, while fruits are healthy and provide some chromium, other foods offer significantly higher concentrations.


Food Source	Serving Size	Approximate Chromium Content (mcg)
Dried Dates	100g	29
Pear	100g	27
Broccoli (cooked)	1 cup	22
Whole-wheat flour	100g	21
Mashed Potatoes	1 cup	3
Grape Juice	1 cup	7.5
Brazil Nuts	1 nut	1
Apple	1 medium	1.4

Conclusion: Prioritizing variety for optimal nutrition

While several fruits do contain chromium, relying solely on them may not provide the recommended daily intake. Dried fruits like dates and pears are the most concentrated sources among fruits, but they should be enjoyed as part of a balanced diet that includes a variety of chromium-rich foods such as whole grains, vegetables, and nuts. For those concerned about their chromium intake, consulting a healthcare professional is always advisable. Ensuring a diet rich in diverse, minimally processed foods is the best and safest way to meet your nutritional needs, including for essential trace minerals like chromium. More information on dietary chromium can be found on the National Institutes of Health website.

Frequently Asked Questions

Dried fruits like dates and pears are the most concentrated fruit sources of chromium. Fresh fruits like apples, bananas, and grapes also contain smaller amounts.

Yes, orange juice contains chromium. A single cup of orange juice provides approximately 2.2 micrograms of this essential mineral.

Dried fruits typically contain a higher concentration of minerals, including chromium, per gram because the water has been removed. However, both fresh and dried fruits can be part of a healthy diet.

Chromium, whether from fruit or other food sources, enhances the action of insulin, which helps the body metabolize carbohydrates, fats, and proteins.

Relying solely on fruit is not an efficient way to meet your chromium needs, as the content can be modest. A balanced diet with a variety of foods, including whole grains, vegetables, and nuts, is a better strategy for optimal intake.

Chromium deficiency is rare, and most people can get adequate amounts from a balanced diet without supplements. Before considering supplements, consult a healthcare professional, as they can have side effects and interact with medications.

Foods high in chromium include brewer's yeast, broccoli, whole-wheat flour, green beans, and certain meats like beef and turkey.