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 501–600 of 976. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Rice, white, basmati, easy cook, boiled in unsalted water 0.11 mg 11%
★ Samosas, vegetable, retail 0.11 mg 11%
★ Whitecurrants, stewed with sugar 0.11 mg 11%
4 Plantains, underripe, raw 0.109 mg 11%
5 Olives, green, Manzanilla, stuffed with pimiento 0.107 mg 11%
6 Mushroom, oyster 0.106 mg 11%
7 Pawpaw, peeled, seeded, raw 0.105 mg 11%
8 Tomatoes, crushed, canned 0.104 mg 10%
9 Mango, Ataulfo, peeled, raw 0.103 mg 10%
10 Plantains, overripe, raw 0.103 mg 10%
11 Bananas, ripe and slightly ripe, raw 0.101 mg 10%
12 Plantains, ripe, raw 0.1 mg 10%
13 Gourd, ridge, raw 0.1 mg 10%
14 Rice, white, basmati, boiled in unsalted water 0.1 mg 10%
15 Cole leaves, dried, boiled in unsalted water 0.1 mg 10%
16 Salad, Waldorf 0.1 mg 10%
17 Papaya, unripe, green flesh, raw 0.1 mg 10%
18 Raspberries, stewed without sugar 0.1 mg 10%
19 Flan, vegetable, wholemeal, homemade 0.1 mg 10%
20 Mustard, powder, made up 0.1 mg 10%
21 Tortilla chips fried in sunflower oil 0.1 mg 10%
22 Lasagne, spinach, wholemeal, homemade 0.1 mg 10%
23 Plums, yellow, flesh and skin, raw 0.1 mg 10%
24 Bananas, raw, flesh only 0.1 mg 10%
25 Redcurrants, stewed without sugar 0.1 mg 10%
26 Beans, balor, ends trimmed, raw 0.1 mg 10%
27 Grapes, red 0.1 mg 10%
28 Plums, yellow, flesh and skin, raw, weighed with stones 0.1 mg 10%
29 Crumpets, toasted 0.1 mg 10%
30 Peas, sugar-snap, raw 0.1 mg 10%
31 Bread, soda, made with white flour, homemade 0.1 mg 10%
32 Guava, flesh only, raw 0.1 mg 10%
33 Port 0.1 mg 10%
34 Sharon fruit, flesh only 0.1 mg 10%
35 Pakora/bhajia, aubergine, fried in vegetable oil, homemade 0.1 mg 10%
36 Gherkins, pickled, drained 0.1 mg 10%
37 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 0.1 mg 10%
38 Gourd, kantola, raw 0.1 mg 10%
39 Omelette, curried, homemade 0.1 mg 10%
40 Plums, Victoria, flesh and skin, raw 0.1 mg 10%
41 Dates, raw, flesh and skin, weighed with stones 0.1 mg 10%
42 Soy milk, sweetened, plain, refrigerated 0.0956 mg 10%
43 Mushroom, enoki 0.0934 mg 9%
44 Potatoes, russet, without skin, raw 0.0912 mg 9%
45 Potatoes, red, without skin, raw 0.0912 mg 9%
46 Mango, Tommy Atkins, peeled, raw 0.0907 mg 9%
47 Plums, Victoria, flesh and skin, raw, weighed with stones 0.09 mg 9%
48 Lychees, flesh only, raw, weighed with skin and stone 0.09 mg 9%
49 Tortilla, wheat, soft 0.09 mg 9%
50 Plums, Victoria, stewed without sugar 0.09 mg 9%
51 Potatoes, new and salad, flesh only, raw 0.09 mg 9%
52 Plums, Victoria, stewed without sugar, weighed with stones 0.09 mg 9%
53 Pineapple, flesh only, raw 0.09 mg 9%
54 Turnip tops, boiled in unsalted water 0.09 mg 9%
55 Spinach, frozen, boiled in unsalted water 0.09 mg 9%
56 Rice, pilau, plain, homemade 0.09 mg 9%
57 Blackberries, stewed without sugar 0.09 mg 9%
58 Okra, boiled in unsalted water 0.09 mg 9%
59 Grapes, average 0.09 mg 9%
60 Wine, mulled wine, homemade 0.09 mg 9%
61 Pilaf, rice with spinach, homemade 0.09 mg 9%
62 Nectarines, flesh and skin, raw 0.09 mg 9%
63 Grapes, average, weighed with pips 0.09 mg 9%
64 Aubergine, flesh and skin, roasted in rapeseed oil 0.09 mg 9%
65 Pizza, tomato, homemade 0.09 mg 9%
66 Guava, raw, weighed with skin and pips 0.09 mg 9%
67 Cherries, flesh and skin, raw 0.09 mg 9%
68 Sweetcorn, frozen, boiled 0.09 mg 9%
69 Potatoes, old, baked, flesh and skin 0.09 mg 9%
70 Artichoke, globe, raw 0.09 mg 9%
71 Potatoes, old, microwaved, flesh and skin 0.09 mg 9%
72 Squash, acorn, baked 0.09 mg 9%
73 Beetroot, cooked in unsalted water 0.09 mg 9%
74 Rice, white, long grain, easy cook, boiled in unsalted water 0.09 mg 9%
75 Arugula, baby, raw 0.0827 mg 8%
76 Nectarines, raw 0.082 mg 8%
77 Flour, corn, yellow, fine meal, enriched 0.082 mg 8%
78 Pear, Anjou, green, with skin, raw 0.0814 mg 8%
79 Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.081 mg 8%
80 Shallots, bulb, peeled, root removed, raw 0.0803 mg 8%
81 Potatoes, new and salad, boiled in unsalted water, flesh and skin 0.08 mg 8%
82 Prunes, flesh and skin, stewed without sugar 0.08 mg 8%
83 Asparagus, raw 0.08 mg 8%
84 Potatoes, old, baked, flesh only 0.08 mg 8%
85 Salt 0.08 mg 8%
86 Broccoli, green, raw 0.08 mg 8%
87 Flan, cheese and mushroom, homemade 0.08 mg 8%
88 Damsons, flesh and skin, raw 0.08 mg 8%
89 Potato chips, fine cut, from fast food outlets 0.08 mg 8%
90 Carrots, frozen, unprepared 0.08 mg 8%
91 Peas, mange-tout, boiled in unsalted water 0.08 mg 8%
92 Plantain, green flesh, raw 0.08 mg 8%
93 Broccoli, green, steamed 0.08 mg 8%
94 Nectarines, flesh and skin, raw, weighed with stones 0.08 mg 8%
95 Plantain, boiled in unsalted water, flesh only 0.08 mg 8%
96 Beansprouts, mung, raw 0.08 mg 8%
97 Rice, brown, wholegrain, boiled in unsalted water 0.08 mg 8%
98 Plums, average, flesh and skin, stewed without sugar 0.08 mg 8%
99 Cherries, glace 0.08 mg 8%
100 Cherries, flesh and skin, raw, weighed with stones 0.08 mg 8%

* 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.