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 301–400 of 988. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Chestnuts, roasted (no added fat/salt) 0.23 mg 23%
★ Black gram, chilki urad dahl, dried, split, boiled in unsalted water 0.23 mg 23%
★ Flour, semolina, coarse and semi-coarse 0.227 mg 23%
4 Bread, whole-wheat, commercially prepared 0.226 mg 23%
5 Arrowroot 0.22 mg 22%
6 Rice, brown, wholegrain, raw 0.22 mg 22%
7 Potato chips, fine cut, frozen, fried in corn oil 0.22 mg 22%
8 Beans, blackeye, whole, dried, boiled in unsalted water 0.22 mg 22%
9 Spinach, baby, boiled in unsalted water 0.22 mg 22%
10 Lentils, red, split, dried, boiled in unsalted water 0.22 mg 22%
11 Dates, dried, flesh and skin, weighed with stones 0.22 mg 22%
12 Potato chips, fine cut, frozen, fried in blended vegetable oil 0.22 mg 22%
13 Bread, brown, toasted 0.22 mg 22%
14 Rice (Brown, Long Grain) 0.22 mg 22%
15 Rice (Brown, Short Grain) 0.22 mg 22%
16 Potatoes, new, frozen, `roast' in corn oil 0.22 mg 22%
17 Beans, cannellini, canned, sodium added, drained and rinsed 0.219 mg 22%
18 Sorghum flour, white, pearled, unenriched, dry, raw 0.214 mg 21%
19 Flour, wheat, all-purpose, unenriched, unbleached 0.212 mg 21%
20 Lentils, green and brown, whole, dried, boiled in unsalted water 0.21 mg 21%
21 Curry leaves, fresh 0.21 mg 21%
22 Mustard, wholegrain 0.21 mg 21%
23 Worcestershire sauce 0.21 mg 21%
24 Breadsticks, plain 0.21 mg 21%
25 Pakora/bhajia, vegetable, retail 0.21 mg 21%
26 Couscous, plain, cooked 0.21 mg 21%
27 Rice, black, unenriched, raw 0.21 mg 21%
28 Flour, rice, white, unenriched 0.209 mg 21%
29 Sorghum grain, white, pearled, unenriched, dry, raw 0.208 mg 21%
30 Mushroom, portabella 0.203 mg 20%
31 Flour, rice 0.2 mg 20%
32 Rice, white, Italian Arborio risotto, raw 0.2 mg 20%
33 Taro, raw 0.2 mg 20%
34 Plantain, ripe, fried in rapeseed oil 0.2 mg 20%
35 Tofu, soya bean, steamed 0.2 mg 20%
36 Mustard powder 0.2 mg 20%
37 Yeast extract 0.2 mg 20%
38 Chapatis, made with fat, retail 0.2 mg 20%
39 Chapatis, made without fat 0.2 mg 20%
40 Paratha, homemade 0.2 mg 20%
41 Bean loaf, mixed beans, homemade 0.2 mg 20%
42 Flour, bread, white, enriched, unbleached 0.194 mg 19%
43 Flour, chapati, white 0.19 mg 19%
44 Potato chips, crinkle cut, frozen, fried in corn oil 0.19 mg 19%
45 Jackfruit, raw 0.19 mg 19%
46 Rocket, raw 0.19 mg 19%
47 Physalis, fruit only 0.19 mg 19%
48 Chestnuts, kernel only, raw, weighed with shells 0.19 mg 19%
49 Mustard, smooth 0.19 mg 19%
50 Bread, white, premium 0.19 mg 19%
51 Flan, lentil and tomato, wholemeal, homemade 0.19 mg 19%
52 Pakora/bhajia, spinach, fried in vegetable oil, homemade 0.19 mg 19%
53 Re-fried beans 0.19 mg 19%
54 Sweet potatoes, orange flesh, without skin, raw 0.187 mg 19%
55 Rice, white, long grain, raw 0.18 mg 18%
56 Rice, white, pudding, raw 0.18 mg 18%
57 Beans, mung, dahl, dried, boiled in unsalted water 0.18 mg 18%
58 Tannia, raw 0.18 mg 18%
59 Taro, boiled in unsalted water 0.18 mg 18%
60 Taro, steamed 0.18 mg 18%
61 Taro leaves, steamed 0.18 mg 18%
62 Sweet potato, baked 0.18 mg 18%
63 Amla 0.18 mg 18%
64 Olives, green, in brine, drained, flesh and skin, weighed with stones 0.18 mg 18%
65 Bread rolls, brown, soft 0.18 mg 18%
66 Bread rolls, malted wheat 0.18 mg 18%
67 Currant buns, retail 0.18 mg 18%
68 Minibreads, toasted, retail 0.18 mg 18%
69 Rice (White, Long Grain) 0.18 mg 18%
70 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 0.18 mg 18%
71 Mushroom, lion's mane 0.177 mg 18%
72 Flour, wheat, all-purpose, enriched, unbleached 0.172 mg 17%
73 Peas, dried, raw 0.17 mg 17%
74 Peas, split, dried, raw 0.17 mg 17%
75 Peppers, capsicum, chilli, red, raw 0.17 mg 17%
76 Figs, dried, stewed without sugar 0.17 mg 17%
77 Medlars, flesh only 0.17 mg 17%
78 Pomegranate, flesh and pips 0.17 mg 17%
79 Kiwi fruit, flesh only, raw 0.17 mg 17%
80 Avocado, Hass, flesh only, weighed with skin and stone 0.17 mg 17%
81 Stuffing mix, dried 0.17 mg 17%
82 Potato snacks, pringle-type, fried in vegetable oil 0.17 mg 17%
83 Bread, naan, peshwari naan, takeaway and retail 0.17 mg 17%
84 Bread, white, toasted 0.17 mg 17%
85 Fig Rolls 0.17 mg 17%
86 Biscuits, cookies, chocolate chip, American style 0.17 mg 17%
87 Bread, brown, average 0.17 mg 17%
88 Yellow Split Peas (Dry) 0.17 mg 17%
89 Green Split Peas (Dry) 0.17 mg 17%
90 Marrowfat Peas (Dry) 0.17 mg 17%
91 Flour, 00 0.168 mg 17%
92 Beets, raw 0.161 mg 16%
93 Spinach, baby, raw 0.16 mg 16%
94 Alfalfa sprouts, raw 0.16 mg 16%
95 Potato wedges, retail, cooked 0.16 mg 16%
96 Parsley, dried 0.16 mg 16%
97 Chives, fresh 0.16 mg 16%
98 Apricots, dried, stewed without sugar 0.16 mg 16%
99 Prunes, flesh and skin 0.16 mg 16%
100 Eggs, chicken, yolk, raw 0.16 mg 16%

* 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.