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 701–800 of 976. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Omelette, plain, homemade 0.05 mg 5%
★ Beansprouts, mung, stir-fried in rapeseed oil 0.05 mg 5%
★ Pomelo, flesh only 0.05 mg 5%
4 Courgette, fried in butter 0.05 mg 5%
5 Broccoli, green, boiled in salted water 0.05 mg 5%
6 Pepper, capsicum, yellow, raw 0.05 mg 5%
7 Peaches, flesh and skin, raw, weighed with stone 0.05 mg 5%
8 Yorkshire pudding, made with whole milk 0.05 mg 5%
9 Limes, flesh only 0.05 mg 5%
10 Tamarillos, flesh and seeds 0.05 mg 5%
11 Eggs, chicken, whole, raw 0.05 mg 5%
12 Stock cubes, vegetable 0.05 mg 5%
13 Peas, raw 0.05 mg 5%
14 Potatoes, old, mashed with butter 0.05 mg 5%
15 Chicory, pale variety, raw 0.05 mg 5%
16 Sauerkraut 0.05 mg 5%
17 Curry, vegetable, frozen mixed vegetables, homemade 0.05 mg 5%
18 Pineapple, raw 0.05 mg 5%
19 Sugar, icing 0.05 mg 5%
20 Onions, baked 0.05 mg 5%
21 Pears, raw, flesh and skin 0.05 mg 5%
22 Cranberries 0.05 mg 5%
23 Cheese, Brie 0.05 mg 5%
24 Horseradish sauce 0.05 mg 5%
25 Tomatoes, cherry, raw 0.05 mg 5%
26 Parsnip, raw 0.05 mg 5%
27 Blackberry and apple, stewed without sugar 0.05 mg 5%
28 Apricots, raw, flesh and skin, weighed with stones 0.05 mg 5%
29 Carrots, old, microwaved 0.05 mg 5%
30 Potatoes, old, baked, flesh only, weighed with skin 0.05 mg 5%
31 Vegetables, stir-fried, takeaway 0.05 mg 5%
32 Apricots, stewed without sugar 0.05 mg 5%
33 Peas, sugar-snap, boiled in unsalted water 0.05 mg 5%
34 Onions, boiled in unsalted water 0.05 mg 5%
35 Mushrooms, shiitake 0.0498 mg 5%
36 Lettuce (Romaine) 0.0486 mg 5%
37 Mushroom, king oyster 0.047 mg 5%
38 Mandarin, seedless, peeled, raw 0.0427 mg 4%
39 Beans, snap, green, canned, regular pack, drained solids 0.041 mg 4%
40 Raspberries, raw 0.04 mg 4%
41 Carrots, young, canned in water, re-heated, drained 0.04 mg 4%
42 Mangoes, ripe, flesh only, raw, weighed with skin and stone 0.04 mg 4%
43 Citrus fruit, soft/easy peelers, flesh only 0.04 mg 4%
44 Cabbage, average, raw 0.04 mg 4%
45 Coconut milk 0.04 mg 4%
46 Peaches, canned in juice, whole contents 0.04 mg 4%
47 Onion, red, raw 0.04 mg 4%
48 Cheese, Edam 0.04 mg 4%
49 Porridge, made with whole milk 0.04 mg 4%
50 Squash, butternut, boiled in unsalted water 0.04 mg 4%
51 Sherry, medium 0.04 mg 4%
52 Pears, raw, flesh only, peeled, weighed with skin and core 0.04 mg 4%
53 Carrot juice 0.04 mg 4%
54 Honey and comb 0.04 mg 4%
55 Omelette, cheese, homemade 0.04 mg 4%
56 Brussels sprouts, boiled in unsalted water 0.04 mg 4%
57 Cabbage, green, raw 0.04 mg 4%
58 Cheese, Feta 0.04 mg 4%
59 Celeriac, raw 0.04 mg 4%
60 Limes, flesh only, weighed with peel and pips 0.04 mg 4%
61 Raddiccio, raw 0.04 mg 4%
62 Artichoke, globe, boiled, weighed as served 0.04 mg 4%
63 Grapefruit, flesh only, raw 0.04 mg 4%
64 Sweetcorn kernels, canned in water, drained 0.04 mg 4%
65 Potato powder, instant, made up with water 0.04 mg 4%
66 Salad, Greek 0.04 mg 4%
67 Potato powder, instant, made up with whole milk 0.04 mg 4%
68 Spinach, mature, raw 0.04 mg 4%
69 Onions, pickled, drained 0.04 mg 4%
70 Vegetable bake, homemade 0.04 mg 4%
71 Squash, spaghetti, raw 0.04 mg 4%
72 Apples, cooking, baked without sugar, flesh only 0.04 mg 4%
73 Bhaji, green bean 0.04 mg 4%
74 Peas, marrowfat, canned, re-heated, drained 0.04 mg 4%
75 Carrots, old, boiled in unsalted water 0.04 mg 4%
76 Cider, dry 0.04 mg 4%
77 Pineapple, flesh only, raw, weighed with skin and top 0.04 mg 4%
78 Curry, vegetable, with yogurt, UK type, homemade 0.04 mg 4%
79 Pears, average, stewed without sugar 0.04 mg 4%
80 Tomatoes, standard, grilled, flesh and seeds only 0.04 mg 4%
81 Rhubarb, stems only, stewed without sugar 0.04 mg 4%
82 Pears, average, flesh and skin, raw, weighed with core and stalk 0.04 mg 4%
83 Sweetcorn, kernels, raw 0.04 mg 4%
84 Cider, sweet 0.04 mg 4%
85 Beetroot, pickled, drained 0.04 mg 4%
86 Bell Pepper (Red) 0.0398 mg 4%
87 Lettuce, leaf, green, raw 0.0398 mg 4%
88 Applesauce, unsweetened, with added vitamin C 0.0391 mg 4%
89 Lettuce, leaf, red, raw 0.0377 mg 4%
90 Apples, granny smith, with skin, raw 0.0354 mg 4%
91 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 0.0353 mg 4%
92 Peppers, bell, orange, raw 0.0351 mg 4%
93 Onions, yellow, raw 0.035 mg 4%
94 Green onion, (scallion), bulb and greens, root removed, raw 0.035 mg 4%
95 Apples, gala, with skin, raw 0.0339 mg 3%
96 Lettuce, iceberg, raw 0.0333 mg 3%
97 Apples, fuji, with skin, raw 0.0328 mg 3%
98 Orange juice, no pulp, not fortified, from concentrate, refrigerated 0.0322 mg 3%
99 Grapefruit juice, white, canned or bottled, unsweetened 0.032 mg 3%
100 Tomato 0.03 mg 3%

* 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.