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 601–700 of 976. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Plantain, green flesh, raw 0.08 mg 8%
★ Broccoli, green, steamed 0.08 mg 8%
★ Nectarines, flesh and skin, raw, weighed with stones 0.08 mg 8%
4 Plantain, boiled in unsalted water, flesh only 0.08 mg 8%
5 Beansprouts, mung, raw 0.08 mg 8%
6 Peaches, yellow, raw 0.078 mg 8%
7 Mustard, prepared, yellow 0.074 mg 7%
8 Mushroom, beech 0.073 mg 7%
9 Squash, acorn, raw 0.07 mg 7%
10 Parsnip, boiled in unsalted water 0.07 mg 7%
11 Casserole, bean and root vegetable, homemade 0.07 mg 7%
12 Eggs, chicken, whole, boiled 0.07 mg 7%
13 Soup, mushroom, carton, chilled 0.07 mg 7%
14 Blackberries, raw 0.07 mg 7%
15 Squash, butternut, raw 0.07 mg 7%
16 Pears, Nashi, flesh and skin, raw, weighed with core 0.07 mg 7%
17 Prunes, flesh and skin, stewed without sugar, weighed with stones 0.07 mg 7%
18 Beans, green, boiled in unsalted water 0.07 mg 7%
19 Tapioca, raw 0.07 mg 7%
20 Sweetcorn, baby, stir-fried in rapeseed oil 0.07 mg 7%
21 Grapes, green 0.07 mg 7%
22 Peppers, green, stuffed with rice, homemade 0.07 mg 7%
23 Rice, white, long grain, boiled in unsalted water 0.07 mg 7%
24 Rhubarb, stems only, raw 0.07 mg 7%
25 Tomatoes, canned, whole contents 0.07 mg 7%
26 Damsons, flesh and skin, raw, weighed with stones 0.07 mg 7%
27 Damsons, stewed without sugar 0.07 mg 7%
28 Courgette, boiled in unsalted water 0.07 mg 7%
29 Potatoes, duchesse 0.07 mg 7%
30 Pears, raw, bartlett 0.07 mg 7%
31 Cherries, sweet, dark red, raw 0.0693 mg 7%
32 Kale, frozen, cooked, boiled, drained, without salt 0.067 mg 7%
33 Ketchup, restaurant 0.066 mg 7%
34 Squash, summer, green, zucchini, includes skin, raw 0.0638 mg 6%
35 Squash, pie pumpkin, peeled, seeded, raw 0.0625 mg 6%
36 Squash, summer, yellow, includes skin, raw 0.0608 mg 6%
37 Eggplant, raw 0.0608 mg 6%
38 Peppers, green, stuffed with vegetables, cheese topping, homemade 0.06 mg 6%
39 Casserole, bean and mixed vegetable, homemade 0.06 mg 6%
40 Potato, leek and celery bake 0.06 mg 6%
41 Cheese, goat's, hard 0.06 mg 6%
42 Peas, mange-tout, raw 0.06 mg 6%
43 Plums, dessert, flesh and skin, raw 0.06 mg 6%
44 Sugar, brown 0.06 mg 6%
45 Omelette, Spanish, homemade 0.06 mg 6%
46 Ayr, raw 0.06 mg 6%
47 Bananas, flesh only 0.06 mg 6%
48 Beans, green, raw 0.06 mg 6%
49 Wine, red 0.06 mg 6%
50 Sweetcorn, baby, boiled in unsalted water 0.06 mg 6%
51 Peas, dried, boiled in unsalted water 0.06 mg 6%
52 Plums, dessert, flesh and skin, raw, weighed with stones 0.06 mg 6%
53 Cherries, stewed without sugar 0.06 mg 6%
54 Figs, whole green fruit, raw 0.06 mg 6%
55 Apricots, raw, flesh and skin 0.06 mg 6%
56 Curry, vegetable, in sweet sauce, UK type, homemade 0.06 mg 6%
57 Pak choi, steamed 0.06 mg 6%
58 Peas, split, dried, boiled in unsalted water 0.06 mg 6%
59 Cheese, Camembert 0.06 mg 6%
60 Syrup, golden 0.06 mg 6%
61 Tomato juice 0.06 mg 6%
62 Mulberries, whole fruit, raw 0.06 mg 6%
63 Pepper, capsicum, yellow, boiled in unsalted water 0.06 mg 6%
64 Mangoes, ripe, flesh only, raw 0.06 mg 6%
65 Potatoes, boiled (unsalted) 0.06 mg 6%
66 Blueberries 0.06 mg 6%
67 Potatoes, old, boiled in salted water, flesh only 0.06 mg 6%
68 Peaches, raw, flesh and skin 0.06 mg 6%
69 Potatoes, old, raw, flesh only 0.06 mg 6%
70 Aubergine, stuffed with rice 0.06 mg 6%
71 Potatoes, old, boiled in unsalted water, flesh only 0.06 mg 6%
72 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 0.06 mg 6%
73 Garlic, raw 0.06 mg 6%
74 Spring onions, bulbs and tops, raw 0.06 mg 6%
75 Damsons, stewed without sugar, weighed with stones 0.06 mg 6%
76 Squash, butternut, baked 0.06 mg 6%
77 Tomatoes, whole, canned, solids and liquids, with salt added 0.0594 mg 6%
78 Tomato juice, with added ingredients, from concentrate, shelf stable 0.0575 mg 6%
79 Leeks, bulb and greens, root removed, raw 0.057 mg 6%
80 Corn, sweet, yellow and white kernels,  fresh, raw 0.0563 mg 6%
81 Plum, black, with skin, raw 0.0541 mg 5%
82 Tomatillos, dehusked, raw 0.052 mg 5%
83 Tomatoes, canned, red, ripe, diced 0.052 mg 5%
84 Eggs, chicken, whole, raw 0.05 mg 5%
85 Stock cubes, vegetable 0.05 mg 5%
86 Peas, raw 0.05 mg 5%
87 Potatoes, old, mashed with butter 0.05 mg 5%
88 Sauerkraut 0.05 mg 5%
89 Chicory, pale variety, raw 0.05 mg 5%
90 Curry, vegetable, frozen mixed vegetables, homemade 0.05 mg 5%
91 Pineapple, raw 0.05 mg 5%
92 Sugar, icing 0.05 mg 5%
93 Onions, baked 0.05 mg 5%
94 Cranberries 0.05 mg 5%
95 Cheese, Brie 0.05 mg 5%
96 Pears, raw, flesh and skin 0.05 mg 5%
97 Horseradish sauce 0.05 mg 5%
98 Tomatoes, cherry, raw 0.05 mg 5%
99 Parsnip, raw 0.05 mg 5%
100 Blackberry and apple, stewed without sugar 0.05 mg 5%

* 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.