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 1136 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

988 foods with recorded data, ranked highest first. Showing 901–988 of 988. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Cabbage, average, boiled in unsalted water 0.02 mg 2%
★ Cabbage, white, boiled in unsalted water 0.02 mg 2%
★ Chicory, pale variety, boiled in unsalted water 0.02 mg 2%
4 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 0.02 mg 2%
5 Swede, flesh only, boiled in unsalted water 0.02 mg 2%
6 Beans, runner, boiled in unsalted water 0.02 mg 2%
7 Melon, watermelon, flesh only, weighed whole 0.02 mg 2%
8 Melon, yellow flesh, flesh only 0.02 mg 2%
9 Oranges, flesh only, weighed with peel and pips 0.02 mg 2%
10 Apples, cooking, raw, flesh only, peeled 0.02 mg 2%
11 Papaya, flesh only, raw, weighed with skin and pips 0.02 mg 2%
12 Cabbage, red, cooked with apple 0.02 mg 2%
13 Tea, herbal, infusion 0.02 mg 2%
14 Coffee, cappuccino, latte 0.02 mg 2%
15 Wine, rose, medium 0.02 mg 2%
16 Lemonade, homemade 0.02 mg 2%
17 Cider, strong 0.02 mg 2%
18 Broccoli 0.02 mg 2%
19 Yoghurt, Greek-style, plain 0.02 mg 2%
20 Cheese, cottage 0.02 mg 2%
21 Egg white, raw 0.02 mg 2%
22 Cheese, cream 0.02 mg 2%
23 Vegetables, mixed, frozen, boiled in unsalted water 0.02 mg 2%
24 Coleslaw, with reduced calorie dressing, retail 0.02 mg 2%
25 Pasty, vegetable, homemade 0.02 mg 2%
26 Lasagne, vegetable, retail 0.02 mg 2%
27 Leeks in cheese sauce, made with semi-skimmed milk, homemade 0.02 mg 2%
28 Leeks in cheese sauce, made with skimmed milk, homemade 0.02 mg 2%
29 Leeks in cheese sauce, made with whole milk, homemade 0.02 mg 2%
30 Grape juice, purple, with added vitamin C, from concentrate, shelf stable 0.0147 mg 1%
31 Juice, tart cherry, from concentrate, shelf-stable 0.0138 mg 1%
32 Cranberry juice, not fortified, from concentrate, shelf stable 0.0132 mg 1%
33 Aubergine, raw 0.01 mg 1%
34 Celery, raw 0.01 mg 1%
35 Cabbage, red, raw 0.01 mg 1%
36 Endive, raw 0.01 mg 1%
37 Gherkins, raw 0.01 mg 1%
38 Marrow, boiled in unsalted water 0.01 mg 1%
39 Swede, flesh only, raw 0.01 mg 1%
40 Turnip, flesh only, raw 0.01 mg 1%
41 Turnip, boiled in unsalted water 0.01 mg 1%
42 Yam, flesh only, raw 0.01 mg 1%
43 Yam, baked 0.01 mg 1%
44 Yam, steamed 0.01 mg 1%
45 Cabbage, red, boiled in unsalted water 0.01 mg 1%
46 Fennel, Florence, boiled in unsalted water 0.01 mg 1%
47 Spinach, mature, boiled in unsalted water 0.01 mg 1%
48 Kohl rabi, boiled in unsalted water 0.01 mg 1%
49 Beansprouts, mung, boiled in unsalted water 0.01 mg 1%
50 Celery, boiled in unsalted water 0.01 mg 1%
51 Radish, red, flesh and skin, raw 0.01 mg 1%
52 Lemon juice, fresh, weighed as whole fruit 0.01 mg 1%
53 Apple juice, clear, ambient and chilled 0.01 mg 1%
54 Melon, flesh only, average 0.01 mg 1%
55 Melon, flesh only, average, weighed whole 0.01 mg 1%
56 Melon, flesh only, average, weighed with skin 0.01 mg 1%
57 Melon, Honeydew, flesh only, weighed whole 0.01 mg 1%
58 Melon, Honeydew, flesh only, weighed with skin 0.01 mg 1%
59 Apples, cooking, raw, flesh only, weighed with skin and core 0.01 mg 1%
60 Oil, corn 0.01 mg 1%
61 Oil, olive 0.01 mg 1%
62 Oil, rapeseed 0.01 mg 1%
63 Oil, soya 0.01 mg 1%
64 Oil, sunflower 0.01 mg 1%
65 Coffee, infusion, strong 0.01 mg 1%
66 Tea, black, infusion, average 0.01 mg 1%
67 Tea, black, infusion, weak 0.01 mg 1%
68 Tea, black, infusion, strong 0.01 mg 1%
69 Tea, infusion, average, with whole milk 0.01 mg 1%
70 Tea, infusion, average, with semi-skimmed milk 0.01 mg 1%
71 Vinegar 0.01 mg 1%
72 Beer, bitter, average (<4% ABV) 0.01 mg 1%
73 Oil, vegetable, average 0.01 mg 1%
74 Wine, white, dry 0.01 mg 1%
75 Wine, white, sparkling 0.01 mg 1%
76 Juice, pomegranate, from concentrate, shelf-stable 0.01 mg 1%
77 Milk, whole, pasteurised 0.01 mg 1%
78 Milk, semi-skimmed, pasteurised 0.01 mg 1%
79 Milk, skimmed, pasteurised 0.01 mg 1%
80 Butter, salted 0.01 mg 1%
81 Cream, double 0.01 mg 1%
82 Sugars, granulated 0.007 mg 1%
83 Grape juice, white, with added vitamin C, from concentrate, shelf stable 0.0045 mg 0%
84 Apple juice, with added vitamin C, from concentrate, shelf stable 0.0034 mg 0%
85 Cheese, processed, plain 0 mg 0%
86 Cheese, Mozzarella 0 mg 0%
87 Cheese, Parmesan 0 mg 0%
88 Cheese spread, plain 0 mg 0%

* 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.