About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Copper. This is a research tool — nothing here constitutes medical advice.

About Copper

Micronutrient

Copper is a trace mineral essential for iron metabolism (it is required to incorporate iron into haemoglobin), antioxidant defence (as part of superoxide dismutase), connective tissue formation, and energy production. It also plays a role in neurological function and melanin production. Nuts (especially cashews), seeds, dark chocolate, legumes, wholegrains, and shiitake mushrooms are excellent plant sources.

⚠️ Too little

Rare from diet alone. Symptoms mirror iron-deficiency anaemia (which copper deficiency can cause), as well as neutropenia (low white blood cells), bone demineralisation, and neurological problems. Can be induced by excess zinc supplementation.

🚫 Too much

Copper toxicity from food is rare. Excess from supplements or contaminated water causes nausea, vomiting, liver damage, and in severe cases Wilson's disease-like symptoms. The tolerable upper limit is 5 mg/day for adults.

Sources: NIH ODS · LPI Oregon State

Daily Reference Intake

EU NRV (adults)
1 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
8.71 mg
Mushroom, dried
= 871% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Copper

817 foods with recorded data, ranked highest first. Showing 1–100 of 817. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Mushroom, dried 8.71 mg 200%
★ Yeast, dried 5 mg 200%
★ Mace, ground 2.47 mg 200%
4 Melon seeds 2.39 mg 200%
5 Sunflower seeds, toasted 2.35 mg 200%
6 Sunflower seeds 2.27 mg 200%
7 Cashew nuts, raw 2.11 mg 200%
8 Tamarind leaves, fresh 2.09 mg 200%
9 Cashew nuts, kernel only, roasted and salted 2.04 mg 200%
10 Seeds, sunflower seed kernels, dry roasted, with salt added 1.83 mg 183%
11 Fenugreek seeds 1.8 mg 180%
12 Mushrooms, Chinese, dried, raw 1.79 mg 179%
13 Brazil nuts (raw) 1.76 mg 176%
14 Nuts, brazilnuts, raw 1.74 mg 174%
15 Sesame butter, creamy 1.65 mg 165%
16 Poppy seeds 1.63 mg 163%
17 Garam masala 1.62 mg 162%
18 Yeast, bakers, compressed 1.6 mg 160%
19 Seaweed, nori, dried, raw 1.6 mg 160%
20 Pumpkin seeds 1.57 mg 157%
21 Beans, soya, dried, raw 1.55 mg 155%
22 Tahini paste 1.48 mg 148%
23 Sesame seeds 1.46 mg 146%
24 Courgette, dried 1.45 mg 145%
25 Nuts, hazelnuts or filberts, raw 1.41 mg 141%
26 Basil, dried, ground 1.37 mg 137%
27 Celery seeds 1.37 mg 137%
28 Walnuts (raw) 1.34 mg 134%
29 Pepper, black 1.33 mg 133%
30 Pine nuts (raw) 1.32 mg 132%
31 Flour, soya 1.31 mg 131%
32 Cardamom, ground 1.3 mg 130%
33 Seaweed, wakame, dried, raw 1.25 mg 125%
34 Coriander leaves, dried 1.24 mg 124%
35 Beans, pigeon peas, whole, dried, raw 1.24 mg 124%
36 Hazelnuts (raw) 1.23 mg 123%
37 Flaxseed (linseed), ground 1.22 mg 122%
38 Nuts, walnuts, English, halves, raw 1.21 mg 121%
39 Marjoram, dried 1.13 mg 113%
40 Nuts, mixed 1.12 mg 112%
41 Almonds, toasted 1.1 mg 110%
42 Flour, soy, full-fat 1.09 mg 109%
43 Beans, aduki, whole, dried, raw 1.09 mg 109%
44 Pecans (raw) 1.07 mg 107%
45 Fennel seeds 1.07 mg 107%
46 Caraway seeds 1.06 mg 106%
47 Bran, wheat 1.04 mg 104%
48 Curry powder 1.04 mg 104%
49 Almonds (raw) 1.03 mg 103%
50 Nutmeg, ground 1.03 mg 103%
51 Beans, chick peas, Kabuli, split, dried, raw 1.03 mg 103%
52 Lentils, green and brown, whole, dried, raw 1.02 mg 102%
53 Peanuts, kernel only, plain, unsalted 1.02 mg 102%
54 Turmeric, ground 1 mg 100%
55 Almonds, flaked and ground 1 mg 100%
56 Almond butter, creamy 0.975 mg 97%
57 Coriander seeds 0.97 mg 97%
58 Barcelona nuts, Kernel only 0.96 mg 96%
59 Beans, chick peas, Kabuli, whole, dried, raw 0.95 mg 95%
60 Blackeye pea, dry 0.936 mg 94%
61 Beans, pigeon peas, dahl, dried, raw 0.93 mg 93%
62 Chia seeds, dried 0.92 mg 92%
63 Pepper, white 0.91 mg 91%
64 Anise seeds 0.91 mg 91%
65 Nuts, pecans, halves, raw 0.907 mg 91%
66 Nuts, almonds, dry roasted, with salt added 0.87 mg 87%
67 Cumin seeds 0.87 mg 87%
68 Beans, pinto, dried, raw 0.86 mg 86%
69 Thyme, dried, ground 0.86 mg 86%
70 Pistachios (raw) 0.83 mg 83%
71 Wheatgerm 0.82 mg 82%
72 Quinoa, raw 0.82 mg 82%
73 Beans, broad, dried, raw 0.82 mg 82%
74 Currants 0.81 mg 81%
75 Brazil nuts, kernel only, weighed with shells 0.81 mg 81%
76 Chickpeas, (garbanzo beans, bengal gram), dry 0.804 mg 80%
77 Treacle, black 0.78 mg 78%
78 Dill seeds 0.78 mg 78%
79 Sage, dried, ground 0.76 mg 76%
80 Beans, blackeye, whole, dried, raw 0.75 mg 75%
81 Flour, chapati, brown 0.75 mg 75%
82 Beans, butter, dried, raw 0.74 mg 74%
83 Mixed herbs, dried 0.73 mg 73%
84 Lentils, red, split, dried, raw 0.72 mg 72%
85 Paprika 0.71 mg 71%
86 Buckwheat Groats 0.7 mg 70%
87 Peanut butter, smooth 0.7 mg 70%
88 Peanuts, kernel only, plain, weighed with shells 0.7 mg 70%
89 Tarragon, dried, ground 0.68 mg 68%
90 Tempeh 0.67 mg 67%
91 Seaweed, kombu, dried, raw 0.65 mg 65%
92 Peanuts, dry roasted, unsalted 0.64 mg 64%
93 Rice, wild, raw 0.63 mg 63%
94 Oregano, dried, ground 0.63 mg 63%
95 Green Beans 0.62 mg 62%
96 Coffee, powder, instant 0.62 mg 62%
97 Beans, haricot, whole, dried, raw 0.61 mg 61%
98 Pineapple, dried 0.6 mg 60%
99 Barcelona nuts, kernel only, weighed with shells 0.59 mg 59%
100 Flour, chestnut 0.581 mg 58%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.