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 1126 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

976 foods with recorded data, ranked highest first. Showing 201–300 of 976. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Beans, pigeon peas, dahl, dried, boiled in unsalted water 0.34 mg 34%
★ Lentil and nut roast, homemade 0.34 mg 34%
★ Cinnamon, ground 0.34 mg 34%
4 Nut and vegetable roast, mixed nuts with egg, homemade 0.34 mg 34%
5 Bread rolls, brown, crusty 0.34 mg 34%
6 Sweetcorn, dried 0.34 mg 34%
7 Beans, black, canned, sodium added, drained and rinsed 0.336 mg 34%
8 Saffron 0.33 mg 33%
9 Pakora, vegetable, takeaway and restaurant 0.33 mg 33%
10 Lentil and nut roast, with egg, homemade 0.33 mg 33%
11 Flour, rye 0.33 mg 33%
12 Beans, haricot, canned, re-heated, drained 0.33 mg 33%
13 Mushroom, crimini 0.321 mg 32%
14 Flour, wheat, wholemeal, bread/strong 0.32 mg 32%
15 Flour, wheat, brown 0.32 mg 32%
16 Patra leaves, raw 0.32 mg 32%
17 Beans, cannellini, canned, re-heated, drained 0.32 mg 32%
18 Coconut, flesh only, fresh 0.32 mg 32%
19 Beans, soya, dried, boiled in unsalted water 0.32 mg 32%
20 Crispbread, rye 0.32 mg 32%
21 Nut cutlets, retail, fried in sunflower oil 0.32 mg 32%
22 Taro leaves, raw 0.32 mg 32%
23 Nut cutlets, retail, fried in vegetable oil 0.32 mg 32%
24 Rice, white, basmati, easy cook, raw 0.31 mg 31%
25 Figs, ready-to-eat, semi-dried 0.3 mg 30%
26 Figs, whole fruit, dried 0.3 mg 30%
27 Beans, mung, whole, dried, boiled in unsalted water 0.3 mg 30%
28 Hummus, commercial 0.3 mg 30%
29 Tofu (Firm, Plain) 0.3 mg 30%
30 Apricots, ready-to-eat, semi-dried 0.3 mg 30%
31 Pasta, white, dried, raw 0.3 mg 30%
32 Pears, dried 0.3 mg 30%
33 Garlic mushrooms, not coated, homemade 0.3 mg 30%
34 Mushrooms, closed cup, raw 0.3 mg 30%
35 Tomato, paste, canned, without salt added 0.295 mg 30%
36 Beans, navy, canned, sodium added, drained and rinsed 0.29 mg 29%
37 Pasta, egg, white, dried, raw 0.29 mg 29%
38 Curry paste 0.29 mg 29%
39 Figs, dried, uncooked 0.287 mg 29%
40 Flour, semolina, fine 0.286 mg 29%
41 Avocado, Hass, peeled, raw 0.285 mg 28%
42 Blackeye pea, canned, sodium added, drained and rinsed 0.285 mg 28%
43 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 0.28 mg 28%
44 Falafel, fried in rapeseed oil, homemade 0.28 mg 28%
45 Mushrooms, white, raw 0.28 mg 28%
46 Prunes, ready-to-eat, semi-dried 0.28 mg 28%
47 Mushroom, pioppini 0.276 mg 28%
48 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 0.273 mg 27%
49 Mushroom, maitake 0.272 mg 27%
50 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 0.271 mg 27%
51 Rice, white, basmati, raw 0.27 mg 27%
52 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 0.27 mg 27%
53 Bread, wholemeal, toasted 0.27 mg 27%
54 Chocolate covered wafer biscuit 0.27 mg 27%
55 Ackee, canned, drained 0.27 mg 27%
56 Flour, gram 0.27 mg 27%
57 Rice (White, Basmati) 0.27 mg 27%
58 Flour, wheat, brown, bread/strong 0.27 mg 27%
59 Rice, white, long grain, easy cook, raw 0.27 mg 27%
60 Gourd, karela, raw 0.27 mg 27%
61 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 0.267 mg 27%
62 Bread rolls, wholemeal 0.26 mg 26%
63 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 0.26 mg 26%
64 Chickpeas (Cooked, Drained) 0.26 mg 26%
65 Pudding, Christmas, homemade 0.26 mg 26%
66 Fenugreek leaves, raw 0.26 mg 26%
67 Beans, pinto, dried, boiled in unsalted water 0.26 mg 26%
68 Dates, dried, flesh and skin 0.26 mg 26%
69 Lemons, whole, without pips 0.26 mg 26%
70 Beans, chick peas, canned, re-heated, drained 0.26 mg 26%
71 Beans, great northern, canned, sodium added, drained and rinsed 0.256 mg 26%
72 Beans, pinto, canned, sodium added, drained and rinsed 0.255 mg 25%
73 Avocado, Hass, flesh only 0.25 mg 25%
74 Beans, butter, dried, boiled in unsalted water 0.25 mg 25%
75 Avocado, Fuerte, flesh only, weighed with skin and stone 0.25 mg 25%
76 Rice, brown, easy cook, raw 0.25 mg 25%
77 Semolina (Durum Wheat) 0.24 mg 24%
78 Semolina, raw 0.24 mg 24%
79 Baked beans, canned in tomato sauce 0.24 mg 24%
80 Rice, wild, boiled in unsalted water 0.24 mg 24%
81 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.24 mg 24%
82 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 0.24 mg 24%
83 Potato powder, instant, raw 0.24 mg 24%
84 Mango, unripe, green flesh, raw 0.24 mg 24%
85 Prunes, ready-to-eat, semi-dried, weighed with stones 0.24 mg 24%
86 Flour, sorghum 0.237 mg 24%
87 Flour, potato 0.231 mg 23%
88 Olives, green, in brine, drained, flesh and skin 0.23 mg 23%
89 Black gram, chilki urad dahl, dried, split, boiled in unsalted water 0.23 mg 23%
90 Chestnuts, roasted (no added fat/salt) 0.23 mg 23%
91 Horseradish, raw 0.23 mg 23%
92 Chestnuts, kernel only, raw 0.23 mg 23%
93 Taro, baked 0.23 mg 23%
94 Coriander leaves, fresh 0.23 mg 23%
95 Ginger, fresh 0.23 mg 23%
96 Sev/ganthia, homemade 0.23 mg 23%
97 Flour, semolina, coarse and semi-coarse 0.227 mg 23%
98 Bread, whole-wheat, commercially prepared 0.226 mg 23%
99 Dates, dried, flesh and skin, weighed with stones 0.22 mg 22%
100 Bread, brown, toasted 0.22 mg 22%

* 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.