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 301–400 of 976. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Potatoes, new, frozen, `roast' in corn oil 0.22 mg 22%
★ Arrowroot 0.22 mg 22%
★ Rice, brown, wholegrain, raw 0.22 mg 22%
4 Spinach, baby, boiled in unsalted water 0.22 mg 22%
5 Lentils, red, split, dried, boiled in unsalted water 0.22 mg 22%
6 Dates, dried, flesh and skin, weighed with stones 0.22 mg 22%
7 Potato chips, fine cut, frozen, fried in blended vegetable oil 0.22 mg 22%
8 Bread, brown, toasted 0.22 mg 22%
9 Potato chips, fine cut, frozen, fried in corn oil 0.22 mg 22%
10 Rice (Brown, Long Grain) 0.22 mg 22%
11 Beans, cannellini, canned, sodium added, drained and rinsed 0.219 mg 22%
12 Sorghum flour, white, pearled, unenriched, dry, raw 0.214 mg 21%
13 Flour, wheat, all-purpose, unenriched, unbleached 0.212 mg 21%
14 Worcestershire sauce 0.21 mg 21%
15 Curry leaves, fresh 0.21 mg 21%
16 Lentils, green and brown, whole, dried, boiled in unsalted water 0.21 mg 21%
17 Couscous, plain, cooked 0.21 mg 21%
18 Breadsticks, plain 0.21 mg 21%
19 Pakora/bhajia, vegetable, retail 0.21 mg 21%
20 Mustard, wholegrain 0.21 mg 21%
21 Rice, black, unenriched, raw 0.21 mg 21%
22 Flour, rice, white, unenriched 0.209 mg 21%
23 Sorghum grain, white, pearled, unenriched, dry, raw 0.208 mg 21%
24 Mushroom, portabella 0.203 mg 20%
25 Rice, white, Italian Arborio risotto, raw 0.2 mg 20%
26 Bean loaf, mixed beans, homemade 0.2 mg 20%
27 Paratha, homemade 0.2 mg 20%
28 Plantain, ripe, fried in rapeseed oil 0.2 mg 20%
29 Tofu, soya bean, steamed 0.2 mg 20%
30 Flour, rice 0.2 mg 20%
31 Mustard powder 0.2 mg 20%
32 Chapatis, made with fat, retail 0.2 mg 20%
33 Yeast extract 0.2 mg 20%
34 Chapatis, made without fat 0.2 mg 20%
35 Taro, raw 0.2 mg 20%
36 Flour, bread, white, enriched, unbleached 0.194 mg 19%
37 Physalis, fruit only 0.19 mg 19%
38 Bread, white, premium 0.19 mg 19%
39 Re-fried beans 0.19 mg 19%
40 Flan, lentil and tomato, wholemeal, homemade 0.19 mg 19%
41 Potato chips, crinkle cut, frozen, fried in corn oil 0.19 mg 19%
42 Pakora/bhajia, spinach, fried in vegetable oil, homemade 0.19 mg 19%
43 Mustard, smooth 0.19 mg 19%
44 Flour, chapati, white 0.19 mg 19%
45 Jackfruit, raw 0.19 mg 19%
46 Rocket, raw 0.19 mg 19%
47 Chestnuts, kernel only, raw, weighed with shells 0.19 mg 19%
48 Sweet potatoes, orange flesh, without skin, raw 0.187 mg 19%
49 Minibreads, toasted, retail 0.18 mg 18%
50 Rice (White, Long Grain) 0.18 mg 18%
51 Taro, boiled in unsalted water 0.18 mg 18%
52 Taro, steamed 0.18 mg 18%
53 Beans, mung, dahl, dried, boiled in unsalted water 0.18 mg 18%
54 Bread rolls, brown, soft 0.18 mg 18%
55 Currant buns, retail 0.18 mg 18%
56 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 0.18 mg 18%
57 Bread rolls, malted wheat 0.18 mg 18%
58 Sweet potato, baked 0.18 mg 18%
59 Taro leaves, steamed 0.18 mg 18%
60 Amla 0.18 mg 18%
61 Olives, green, in brine, drained, flesh and skin, weighed with stones 0.18 mg 18%
62 Rice, white, long grain, raw 0.18 mg 18%
63 Tannia, raw 0.18 mg 18%
64 Minibreads, toasted, retail 0.18 mg 18%
65 Rice, white, pudding, raw 0.18 mg 18%
66 Mushroom, lion's mane 0.177 mg 18%
67 Flour, wheat, all-purpose, enriched, unbleached 0.172 mg 17%
68 Stuffing mix, dried 0.17 mg 17%
69 Yellow Split Peas (Dry) 0.17 mg 17%
70 Green Split Peas (Dry) 0.17 mg 17%
71 Kiwi fruit, flesh only, raw 0.17 mg 17%
72 Biscuits, cookies, chocolate chip, American style 0.17 mg 17%
73 Bread, brown, average 0.17 mg 17%
74 Bread, white, toasted 0.17 mg 17%
75 Peas, dried, raw 0.17 mg 17%
76 Fig Rolls 0.17 mg 17%
77 Medlars, flesh only 0.17 mg 17%
78 Bread, naan, peshwari naan, takeaway and retail 0.17 mg 17%
79 Peas, split, dried, raw 0.17 mg 17%
80 Avocado, Hass, flesh only, weighed with skin and stone 0.17 mg 17%
81 Figs, dried, stewed without sugar 0.17 mg 17%
82 Potato snacks, pringle-type, fried in vegetable oil 0.17 mg 17%
83 Peppers, capsicum, chilli, red, raw 0.17 mg 17%
84 Pomegranate, flesh and pips 0.17 mg 17%
85 Flour, 00 0.168 mg 17%
86 Beets, raw 0.161 mg 16%
87 Chives, fresh 0.16 mg 16%
88 Alfalfa sprouts, raw 0.16 mg 16%
89 Flan, cheese and mushroom, wholemeal, homemade 0.16 mg 16%
90 Apricots, dried, stewed without sugar 0.16 mg 16%
91 Figs, dried, stewed with sugar 0.16 mg 16%
92 Spinach, baby, raw 0.16 mg 16%
93 Parsley, dried 0.16 mg 16%
94 Prunes, flesh and skin 0.16 mg 16%
95 Flan, lentil and tomato, homemade 0.16 mg 16%
96 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 0.16 mg 16%
97 Eggs, chicken, yolk, raw 0.16 mg 16%
98 Apricots, dried, stewed with sugar 0.16 mg 16%
99 Potato wedges, retail, cooked 0.16 mg 16%
100 Flour, pastry, unenriched, unbleached 0.159 mg 16%

* 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.