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Sources of Food High in Copper – Mineral Rich Nutrition List
NUTRUROOT TEAM | TOP LIST
Creating a meal plan that includes sources of food with copper isn’t difficult. The dietary superfood list to choose from contains quite a few familiar favourites, and can complement virtually any culinary appetite. So whether you are a vegan or enjoy meat there are rich sources readily available.
Our body’s don’t contain very much of this needed trace mineral despite the fact that it’s present in many of our internal systems. Moreover the foods we typically eat only contain very small levels of this important nutrient so sourcing the best kinds is important.
Consuming whole foods high in copper is a natural way of meeting your nutritional needs. Contained in many food groups, including vegetables, meat, seafood, nuts, seeds, wheat, bran, grain and cocoa products makes getting your recommended daily intake easy providing you’re maintaining a balanced diet.
Top 15 Rich Sources
1) Beef liver (Cooked)
3 OZ serving, 160.5 Calories, 12mg Copper, 600% RDI
2) Sesame Seeds
0.25 Cup serving, 206.3 Calories, 1.47mg Copper, 163% RDI
3) Oysters, Cooked
3oz (85g) serving, 61.2 Calories, 2.9mg Copper, 147% RDI
4) Shiitake Mushrooms
1 Cup serving, 81.2 Calories, 1.28mg Copper, 142% RDI
5) Cashews
0.25 Cup serving, 221.2 Calories, 0.88mg Copper, 98% RDI
6) Squid
3oz (85g) serving, 149 Calories, 1.8mg Copper, 90% RDI
7) Soybeans
1 Cup serving, 297.6 Calories, 0.70mg Copper, 78% RDI
8) Lobster
3oz (85g) serving, 83.3 Calories, 1.6mg Copper, 82% RDI
9) Crab
3oz (85g) serving, 82.5 Calories, 1.0mg Copper, 50% RDI
10) Beet Greens
1 Cup serving, 38.9 Calories, 0.36mg Copper, 40% RDI
11) Turnip Greens
1 Cup serving, 28.8 Calories, 0.36mg Copper, 40% RDI
12) Crimini Mushrooms
1 Cup serving, 15.8 Calories, 0.36mg Copper, 40% RDI
13) Spinach
1 Cup serving, 41.4 Calories, 0.31mg Copper, 34% RDI
14) Asparagus
1 Cup serving, 39.6 Calories, 0.30mg Copper, 33% RDI
15) Shrimp
4 OZ serving, 134.9 Calories, 0.29mg Copper, 32% RDI
Other Foods High in Copper
Vegtables
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Mushrooms (Shiitake)
1 Cup
81.2
1.28mg
142%
Beet Greens
1 Cup
138.9
0.36mg
40%
Turnip Greens
1 Cup
28.8
0.36mg
40%
Mushrooms (Crimini)
1 Cup
15.8
0.36mg
40%
Dried Peas
1 Cup
231.3
0.35mg
39%
Olives
1 Cup
154.6
0.34mg
38%
Sweet Potato
1 Cup
180.0
0.32mg
36%
Spinach
1 Cup
41.4
0.31mg
34%
Asparagus
1 Cup
39.6
0.30mg
33%
Swiss Chard
1 Cup
35.0
0.29mg
32%
Green Peas
1 Cup
115.7
0.24mg
27%
Kale
1 Cup
36.4
0.20mg
22%
Mustard Greens
1 Cup
36.4
0.20mg
22%
Potatoes
1 cup
160.9
0.20mg
22%
Summer Squash
1 Cup
36.0
0.19mg
21%
Winter Squash
1 Cup
75.8
0.17mg
19%
Onions
1 Cup
92.4
0.14mg
16%
Brussels Sprouts
1 Cup
56.2
0.13mg
14%
Beets
1 Cup
74.8
0.13mg
14%
Tomatoes
1 Cup
32.4
0.11mg
12%
Broccoli
1 Cup
54.6
0.10mg
11%
Collard Greens
1 Cup
62.7
0.10mg
11%
Sea Vegetables
1 tbsp.
10.8
0.08mg
9%
Eggplant
1 Cup
34.6
0.06mg
7%
Fennel
1 Cup
27.0
0.06mg
7%
Leeks
1 Cup
32.2
0.06mg
7%
Chili Peppers
2 tsp
15.2
0.05mg
6%
Romaine Lettuce
2 Cups
16.0
0.05mg
6%
Garlic
6 Cloves
26.8
0.05mg
6%
Green Beans
1 Cup
43.8
0.07mg
8%
Carrots
1 cup
50.0
0.05mg
6%
Cucumber
1 cup
15.6
0.04mg
4%
Celery
1 cup
16.2
0.04mg
4%
Bok Choy
1 cup
20.4
0.03mg
3%
Fruit
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Grapes
1 Cup
104.2
0.19mg
21%
Pineapple
1 Cup
82.5
0.18mg
20%
Raspberries
1 Cup
64.0
0.11mg
12%
Kiwifruit
1 medium
42.1
0.09mg
10%
Avocado
1 Cup
240.0
0.28mg
31%
Pear
1 medium
101.5
0.15mg
17%
Raisins
0.25 Cup
108.4
0.12mg
13%
Papaya
1 medium
118.7
0.12mg
13%
Banana
11 medium
105.0
0.09mg
10%
Blueberries
1 Cup
84.4
0.08mg
9%
Cantaloupe
1 Cup
54.4
0.07mg
8%
Strawberries
1 Cup
46.1
0.07mg
8%
Watermelon
1 Cup
45.6
0.06mg
7%
Grapefruit
0.50 medium
41.0
0.06mg
7%
Cranberries
1 Cup
146.0
0.06mg
7%
Oranges
1 medium
61.6
0.06mg
7%
Plum
1 medium
30.4
0.04mg
4%
Apricot
1 whole
16.8
0.03mg
3%
Figs
1 medium
37.0
0.03mg
3%
Nuts/Seeds
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Sesame Seeds
0.25 cup
206.3
1.47mg
163%
Cashews
0.25 cup
221.2
0.88mg
98%
Sunflower Seeds
0.25 cup
204.4
0.63mg
70%
Walnuts
0.25 cup
196.2
0.48mg
53%
Pumpkin Seeds
0.25 cup
180.3
0.43mg
48%
Peanuts
0.25 cup
206.9
0.42mg
47%
Almonds
0.25 cup
132.2
0.23mg
26%
Flaxseeds
0.25 cup
150
0.34mg
38%
Mustard Seeds
0.25 cup
40.6
0.06mg
6%
Legumes/Beans
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Soybeans
1 Cup
297.6
0.70mg
78%
Tempeh
4 oz
222.3
10.61mg
68%
Chick Peas
1 Cup
269.0
0.58mg
64%
Lentils
1 Cup
229.7
0.50mg
56%
Lima Beans
1 Cup
216.2
0.44mg
49%
Tofu
4 oz
164.4
0.43mg
48%
Kidney Beans
1 Cup
224.8
0.38mg
42%
Miso
1 Tbsp.
34.2
0.07mg
8%
Navy Beans
1 Cup
254.8
0.38mg
42%
Pinto Beans
1 Cup
244.5
0.37mg
41%
Black Beans
1 Cup
227.0
0.36mg
40%
Grains
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Quinoa
0.75 cup
222.0
0.36mg
40%
Barley
0.33 cup
217.1
0.31mg
34%
Millet
1 Cup
207.1
0.28mg
31%
Buckwheat
1 Cup
154.6
0.25mg
28%
Oats
0.25 cup
151.7
0.24mg
27%
Rye
0.33 cup
188.5
0.20mg
22%
Brown Rice (cooked)
1 cup
216.4
0.19mg
21%
Wheat
1 Cup
151.1
0.14mg
16%
Meat
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Beef Liver
3 oz
160.5
12mg
600%
Fish/Seafood
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Oysters, Cooked
3oz (85g)
61.2
2.9mg
147%
Squid, Cooked
3oz (85g)
149
1.8mg
90%
Lobster, Cooked
3oz (85g)
83.3
1.6mg
82%
Crab, Cooked
3oz (85g)
82.5
1.0mg
50%
Octopus, Cooked
3oz (85g)
139
0.6mg
31%
Spices/Herbs
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Basil
0.50 cup
4.9
0.08mg
9%
Black Pepper
2 tsp
14.6
0.08mg
9%
Parsley
0.50 Cup
10.9
0.05mg
4%
Peppermint
2 Tbsp
5.3
0.03mg
3%
Thyme
2 Tbsp
4.8
0.03mg
3%
Turmeric
2 Tsp
15.6
0.03mg
3%
Sweets/Confectionery
FOOD
SERVING SIZE
CALS
AMOUNT
DRI/DV(%)
Dark Chocolate
1 oz
152
0.3mg
14%
Facts
The listed Daily Values (%DV) are for adults, and are based on a 2,000 calorie per day reference diet. Your daily values may be higher or lower based on your individual needs. Always consult with a heath care practitioner when determining your best diet plan.
Source(s) nutritional data:
- http://nutritiondata.self.com/foods-000125000000000000000-1.html
- https://en.wikipedia.org/wiki/Copper_in_health
