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 401–500 of 976. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Flour, wheat, all-purpose, enriched, bleached 0.155 mg 16%
★ Yam, flesh only, boiled in unsalted water 0.15 mg 15%
★ Flour, wheat, bread/strong, white 0.15 mg 15%
4 Pakora/bhajia, onion, fried in vegetable oil, homemade 0.15 mg 15%
5 Flour, wheat, white, plain, soft 0.15 mg 15%
6 Peel, mixed 0.15 mg 15%
7 Lychees, raw, flesh only 0.15 mg 15%
8 Seaweed, Irish moss, raw 0.15 mg 15%
9 Garlic powder 0.15 mg 15%
10 Pasty, vegetable, wholemeal, homemade 0.15 mg 15%
11 Sugar apple, flesh only 0.15 mg 15%
12 Cornmeal (Maize) 0.15 mg 15%
13 Pasta, white, dried, boiled in unsalted water 0.15 mg 15%
14 Red rice, boiled in unsalted water 0.15 mg 15%
15 Milk bread, homemade 0.15 mg 15%
16 Cookies, oatmeal, soft, with raisins 0.141 mg 14%
17 Rice, brown, basmati, boiled in unsalted water 0.14 mg 14%
18 Bread, white, Danish style 0.14 mg 14%
19 Barley, pearl, boiled 0.14 mg 14%
20 Loganberries, raw 0.14 mg 14%
21 Whitecurrants, raw 0.14 mg 14%
22 Peas, frozen, microwaved 0.14 mg 14%
23 Sweet potato, flesh only, boiled in unsalted water 0.14 mg 14%
24 Blackcurrants, raw 0.14 mg 14%
25 Bread, white, sliced, fried in rapeseed oil 0.14 mg 14%
26 Pakora/bhajia, potato, fried in vegetable oil, homemade 0.14 mg 14%
27 Beans, butter, canned, re-heated, drained 0.14 mg 14%
28 Bread, white, sliced 0.14 mg 14%
29 Rice, Thai fragrant, raw 0.14 mg 14%
30 Pudding, Christmas, retail 0.14 mg 14%
31 Sweet potato, raw, flesh only 0.14 mg 14%
32 Asparagus, grilled 0.14 mg 14%
33 Beans, haricot, whole, dried, boiled in unsalted water 0.14 mg 14%
34 Edamame (Green Soybeans) 0.14 mg 14%
35 Asparagus, roasted in rapeseed oil 0.14 mg 14%
36 Bread, white, average 0.14 mg 14%
37 Kiwifruit, green, raw 0.134 mg 13%
38 Potatoes, gold, without skin, raw 0.13 mg 13%
39 Amaranth leaves, raw 0.13 mg 13%
40 Pudding, rice, canned 0.13 mg 13%
41 Peas, frozen, boiled 0.13 mg 13%
42 Peas, frozen, raw 0.13 mg 13%
43 Matoki, raw 0.13 mg 13%
44 Sweet potato, steamed 0.13 mg 13%
45 Oregano, fresh 0.13 mg 13%
46 Okra, raw 0.13 mg 13%
47 Prunes, flesh and skin, weighed with stones 0.13 mg 13%
48 Bread rolls, white, crusty 0.13 mg 13%
49 Matoki, boiled in unsalted water 0.13 mg 13%
50 Stuffing, sage and onion, homemade 0.13 mg 13%
51 Beans, cluster, raw 0.13 mg 13%
52 Lasagne, vegetable, wholemeal, homemade 0.13 mg 13%
53 Chocolate covered caramel and biscuit fingers 0.13 mg 13%
54 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 0.13 mg 13%
55 Corn flour, masa harina, white or yellow, dry, raw 0.13 mg 13%
56 Kiwifruit (kiwi), green, peeled, raw 0.128 mg 13%
57 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 0.123 mg 12%
58 Pilau, mushroom, homemade 0.12 mg 12%
59 Bread, white, crusty bloomer, unsliced, fresh, large 0.12 mg 12%
60 Marrow, parwal, raw 0.12 mg 12%
61 Rice, ready-cooked, "plain", re-heated 0.12 mg 12%
62 Flour, gari (cassava flour) 0.12 mg 12%
63 Dates, raw, flesh and skin 0.12 mg 12%
64 Curry, vegetable, ready meal, without rice, cooked 0.12 mg 12%
65 Flour, wheat, white, self raising 0.12 mg 12%
66 Star fruit 0.12 mg 12%
67 Kiwi fruit, flesh only, raw, weighed with skin 0.12 mg 12%
68 Chilli, bean and lentil, homemade 0.12 mg 12%
69 Artichoke, Jerusalem, boiled in unsalted water, flesh only 0.12 mg 12%
70 Whitecurrants, stewed without sugar 0.12 mg 12%
71 Sugar, white 0.12 mg 12%
72 Gourd, tinda, raw 0.12 mg 12%
73 Curry, vegetable, retail, with rice 0.12 mg 12%
74 Redcurrants, raw 0.12 mg 12%
75 Bread, pitta, white 0.12 mg 12%
76 Asparagus, steamed 0.12 mg 12%
77 Grenadillas, flesh and seeds 0.12 mg 12%
78 Blackcurrants, stewed without sugar 0.12 mg 12%
79 Collards, raw 0.111 mg 11%
80 Beans, broad, whole, raw 0.11 mg 11%
81 Pakora/bhajia, cauliflower, fried in vegetable oil, homemade 0.11 mg 11%
82 Amaranth leaves, boiled in unsalted water 0.11 mg 11%
83 Flan, cheese, onion and potato, wholemeal, homemade 0.11 mg 11%
84 Rice, white, basmati, easy cook, boiled in unsalted water 0.11 mg 11%
85 Samosas, vegetable, retail 0.11 mg 11%
86 Whitecurrants, stewed with sugar 0.11 mg 11%
87 Sugar, Demerara 0.11 mg 11%
88 Rice, brown, easy cook, boiled in unsalted water 0.11 mg 11%
89 Tomatoes, stuffed with rice 0.11 mg 11%
90 Apples, eating, dried 0.11 mg 11%
91 Bacha, raw 0.11 mg 11%
92 Gourd, snake, raw 0.11 mg 11%
93 Vegetable stir fry mix, fried in corn oil 0.11 mg 11%
94 Vegetable stir fry mix, fried in sunflower oil 0.11 mg 11%
95 Peas, mushy, canned, re-heated 0.11 mg 11%
96 Sushi, vegetable 0.11 mg 11%
97 Vegetable stir fry mix, fried in rapeseed oil 0.11 mg 11%
98 Pomegranate seeds (arils) 0.11 mg 11%
99 Aubergine, stuffed with vegetables, cheese topping 0.11 mg 11%
100 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.11 mg 11%

* 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.