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 201–300 of 988. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Onions, dried, raw 0.35 mg 35%
★ Avocado, Fuerte, flesh only 0.35 mg 35%
★ Spinach, dried 0.35 mg 35%
4 Beans, pigeon peas, dahl, dried, boiled in unsalted water 0.34 mg 34%
5 Sweetcorn, dried 0.34 mg 34%
6 Cinnamon, ground 0.34 mg 34%
7 Bread rolls, brown, crusty 0.34 mg 34%
8 Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified 0.34 mg 34%
9 Lentil and nut roast, homemade 0.34 mg 34%
10 Nut cutlets, retail, grilled 0.34 mg 34%
11 Nut and vegetable roast, mixed nuts with egg, homemade 0.34 mg 34%
12 Beans, black, canned, sodium added, drained and rinsed 0.336 mg 34%
13 Flour, rye 0.33 mg 33%
14 Saffron 0.33 mg 33%
15 Beans, haricot, canned, re-heated, drained 0.33 mg 33%
16 Lentil and nut roast, with egg, homemade 0.33 mg 33%
17 Pakora, vegetable, takeaway and restaurant 0.33 mg 33%
18 Mushroom, crimini 0.321 mg 32%
19 Flour, wheat, brown 0.32 mg 32%
20 Beans, soya, dried, boiled in unsalted water 0.32 mg 32%
21 Patra leaves, raw 0.32 mg 32%
22 Taro leaves, raw 0.32 mg 32%
23 Beans, cannellini, canned, re-heated, drained 0.32 mg 32%
24 Coconut, flesh only, fresh 0.32 mg 32%
25 Flour, wheat, wholemeal, bread/strong 0.32 mg 32%
26 Crispbread, rye 0.32 mg 32%
27 Nut cutlets, retail, fried in sunflower oil 0.32 mg 32%
28 Nut cutlets, retail, fried in vegetable oil 0.32 mg 32%
29 Cannellini Beans 0.32 mg 32%
30 Rice, white, basmati, easy cook, raw 0.31 mg 31%
31 Tofu (Firm, Plain) 0.3 mg 30%
32 Mushrooms, closed cup, raw 0.3 mg 30%
33 Beans, mung, whole, dried, boiled in unsalted water 0.3 mg 30%
34 Figs, whole fruit, dried 0.3 mg 30%
35 Pears, dried 0.3 mg 30%
36 Apricots, ready-to-eat, semi-dried 0.3 mg 30%
37 Figs, ready-to-eat, semi-dried 0.3 mg 30%
38 Hummus, commercial 0.3 mg 30%
39 Garlic mushrooms, not coated, homemade 0.3 mg 30%
40 Pasta, white, dried, raw 0.3 mg 30%
41 Pasta (Durum, Dry) 0.3 mg 30%
42 Tomato, paste, canned, without salt added 0.295 mg 30%
43 Curry paste 0.29 mg 29%
44 Beans, navy, canned, sodium added, drained and rinsed 0.29 mg 29%
45 Pasta, egg, white, dried, raw 0.29 mg 29%
46 Figs, dried, uncooked 0.287 mg 29%
47 Flour, semolina, fine 0.286 mg 29%
48 Blackeye pea, canned, sodium added, drained and rinsed 0.285 mg 28%
49 Mushrooms, white, raw 0.28 mg 28%
50 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 0.28 mg 28%
51 Prunes, ready-to-eat, semi-dried 0.28 mg 28%
52 Falafel, fried in rapeseed oil, homemade 0.28 mg 28%
53 Mushroom, pioppini 0.276 mg 28%
54 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 0.273 mg 27%
55 Mushroom, maitake 0.272 mg 27%
56 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 0.271 mg 27%
57 Rice, white, basmati, raw 0.27 mg 27%
58 Flour, gram 0.27 mg 27%
59 Ackee, canned, drained 0.27 mg 27%
60 Gourd, karela, raw 0.27 mg 27%
61 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 0.27 mg 27%
62 Bread, wholemeal, toasted 0.27 mg 27%
63 Flour, wheat, brown, bread/strong 0.27 mg 27%
64 Chocolate covered wafer biscuit 0.27 mg 27%
65 Rice (White, Basmati) 0.27 mg 27%
66 Rice, white, long grain, easy cook, raw 0.27 mg 27%
67 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 0.267 mg 27%
68 Pudding, Christmas, homemade 0.26 mg 26%
69 Beans, pinto, dried, boiled in unsalted water 0.26 mg 26%
70 Fenugreek leaves, raw 0.26 mg 26%
71 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 0.26 mg 26%
72 Beans, chick peas, canned, re-heated, drained 0.26 mg 26%
73 Lemons, whole, without pips 0.26 mg 26%
74 Dates, dried, flesh and skin 0.26 mg 26%
75 Bread rolls, wholemeal 0.26 mg 26%
76 Chickpeas (Cooked, Drained) 0.26 mg 26%
77 Beans, great northern, canned, sodium added, drained and rinsed 0.256 mg 26%
78 Beans, pinto, canned, sodium added, drained and rinsed 0.255 mg 25%
79 Rice, brown, easy cook, raw 0.25 mg 25%
80 Beans, butter, dried, boiled in unsalted water 0.25 mg 25%
81 Avocado, Fuerte, flesh only, weighed with skin and stone 0.25 mg 25%
82 Avocado, Hass, flesh only 0.25 mg 25%
83 Rice, wild, boiled in unsalted water 0.24 mg 24%
84 Semolina, raw 0.24 mg 24%
85 Mango, unripe, green flesh, raw 0.24 mg 24%
86 Baked beans, canned in tomato sauce 0.24 mg 24%
87 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.24 mg 24%
88 Potato powder, instant, raw 0.24 mg 24%
89 Prunes, ready-to-eat, semi-dried, weighed with stones 0.24 mg 24%
90 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 0.24 mg 24%
91 Semolina (Durum Wheat) 0.24 mg 24%
92 Flour, sorghum 0.237 mg 24%
93 Flour, potato 0.231 mg 23%
94 Horseradish, raw 0.23 mg 23%
95 Taro, baked 0.23 mg 23%
96 Coriander leaves, fresh 0.23 mg 23%
97 Ginger, fresh 0.23 mg 23%
98 Olives, green, in brine, drained, flesh and skin 0.23 mg 23%
99 Chestnuts, kernel only, raw 0.23 mg 23%
100 Sev/ganthia, homemade 0.23 mg 23%

* 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.

« First ‹ Prev 1 2 3 4 5 6 Next › Last » Page 3 of 10
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.