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 101–200 of 988. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Lentils, red, split, dried, raw 0.72 mg 72%
★ Red Lentils (Split, Dry) 0.72 mg 72%
★ Black gram, chilki urad dahl, split, dried, raw 0.72 mg 72%
4 Paprika 0.71 mg 71%
5 Dark chocolate (70%+ cocoa) 0.71 mg 71%
6 Peanuts, kernel only, plain, weighed with shells 0.7 mg 70%
7 Peanut butter, smooth 0.7 mg 70%
8 Buckwheat Groats 0.7 mg 70%
9 Tarragon, dried, ground 0.68 mg 68%
10 Kidney Beans (Red) 0.68 mg 68%
11 Tempeh 0.67 mg 67%
12 Tempeh (Soy) 0.67 mg 67%
13 Seaweed, kombu, dried, raw 0.65 mg 65%
14 Peanuts, dry roasted, unsalted 0.64 mg 64%
15 Rice, wild, raw 0.63 mg 63%
16 Oregano, dried, ground 0.63 mg 63%
17 Wild Rice (Canoe Wild Rice) 0.63 mg 63%
18 Coffee, powder, instant 0.62 mg 62%
19 Green Beans 0.62 mg 62%
20 Beans, haricot, whole, dried, raw 0.61 mg 61%
21 Haricot/Navy Beans 0.61 mg 61%
22 Navy Beans (Haricot) 0.61 mg 61%
23 Pineapple, dried 0.6 mg 60%
24 Nut and seed roast, mixed nuts and sunflower seeds, homemade 0.6 mg 60%
25 Pesto sauce, homemade 0.6 mg 60%
26 Barcelona nuts, kernel only, weighed with shells 0.59 mg 59%
27 Flour, chestnut 0.581 mg 58%
28 Tofu, soya bean, steamed, fried 0.58 mg 58%
29 Walnuts, kernel only, weighed with shells 0.58 mg 58%
30 Vine leaves, stuffed with rice 0.57 mg 57%
31 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 0.56 mg 56%
32 Beans, mung, dahl, dried, raw 0.55 mg 55%
33 Allspice, ground 0.55 mg 55%
34 Rosemary, dried 0.55 mg 55%
35 Trail mix 0.55 mg 55%
36 Coconut, desiccated 0.55 mg 55%
37 Einkorn, grain, dry, raw 0.549 mg 55%
38 Peanuts, roasted and salted 0.54 mg 54%
39 Nut roast, homemade 0.54 mg 54%
40 Pecan nuts, kernel only, weighed with shells 0.52 mg 52%
41 Flour, amaranth 0.518 mg 52%
42 Beans, aduki, whole, dried, boiled in unsalted water 0.51 mg 51%
43 Cloves, dried 0.49 mg 49%
44 Dill, dried 0.49 mg 49%
45 Molasses 0.49 mg 49%
46 Nut and rice roast, mixed nuts, homemade 0.49 mg 49%
47 Chocolate nut spread 0.48 mg 48%
48 Buckwheat, whole grain 0.476 mg 48%
49 Farro, pearled, dry, raw 0.47 mg 47%
50 Beans, mung, whole, dried, raw 0.47 mg 47%
51 Dried mixed fruit 0.47 mg 47%
52 Hazelnuts, kernel only, weighed with shells 0.47 mg 47%
53 Bread, seeded 0.47 mg 47%
54 Mung Beans 0.47 mg 47%
55 Wheat, bulgur, raw 0.46 mg 46%
56 Beans, pigeon peas, whole, dried, boiled in unsalted water 0.46 mg 46%
57 Pistachio nuts, kernel only, roasted and salted, weighed with shells 0.46 mg 46%
58 Bulgur Wheat 0.46 mg 46%
59 Nut and rice roast, mixed nuts with egg, homemade 0.46 mg 46%
60 Pasta, plain, fresh, boiled 0.46 mg 46%
61 Peanuts, raw 0.46 mg 46%
62 Flour, whole wheat, unenriched 0.452 mg 45%
63 Ginger, ground 0.45 mg 45%
64 Pepper, cayenne, ground 0.45 mg 45%
65 Flour, oat, whole grain 0.443 mg 44%
66 Chervil, dried 0.44 mg 44%
67 Chestnuts, dried 0.43 mg 43%
68 Macadamia nuts (raw) 0.43 mg 43%
69 Oats, whole grain, rolled, old fashioned 0.428 mg 43%
70 Beans, broad, whole, boiled in unsalted water 0.42 mg 42%
71 Bay leaf, dried 0.42 mg 42%
72 Oats, whole grain, steel cut 0.411 mg 41%
73 Tomato puree 0.41 mg 41%
74 Mustard seeds 0.41 mg 41%
75 Beans, pinto, re-fried beans 0.41 mg 41%
76 Barley, pearl, raw 0.4 mg 40%
77 Apricots, dried 0.4 mg 40%
78 Sultanas 0.4 mg 40%
79 Barley (Pearled) 0.4 mg 40%
80 Nut roast, mixed nuts with egg, homemade 0.4 mg 40%
81 Flour, barley 0.394 mg 39%
82 Rice, brown, basmati, raw 0.39 mg 39%
83 Beans, edamame, frozen, boiled in unsalted water 0.39 mg 39%
84 Muesli, Swiss style, unfortified 0.39 mg 39%
85 Nut croquettes, fried in sunflower oil, homemade 0.39 mg 39%
86 Nut croquettes, fried in vegetable oil, homemade 0.39 mg 39%
87 Mushrooms, white button 0.389 mg 39%
88 Almonds, weighed with shells 0.38 mg 38%
89 Porridge oats, unfortified 0.37 mg 37%
90 Rice, red, raw 0.37 mg 37%
91 Flour, wheat, wholemeal 0.37 mg 37%
92 Flour, wheat, wholemeal, self raising 0.37 mg 37%
93 Raisins, dried 0.37 mg 37%
94 Rolled Oats 0.37 mg 37%
95 Fonio, grain, dry, raw 0.36 mg 36%
96 Couscous, plain, raw 0.36 mg 36%
97 Sapodilla, flesh only 0.36 mg 36%
98 Couscous (Dry) 0.36 mg 36%
99 Nut and vegetable roast, mixed nuts, homemade 0.36 mg 36%
100 Beans, papri, raw 0.35 mg 35%

* 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.