The copper content in food tells you less than you might think. Plant- based copper binds to compounds like phytates that the body struggles to absorb, while copper in meat and shellfish reaches your bloodstream more readily. A food high on this ranking may deliver significantly less usable copper than the table suggests.
Copper concentrates in organ meats, shellfish, nuts, seeds, and legumes. Most people in industrialised countries get enough from a varied diet without counting it. The Daily Value is 0.9 mg; this threshold was set for deficiency prevention, not for optimal intake across different ages and activity levels.
FDA daily value: 0.9 mg
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Showing 51–100 of 319 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 0.86 mg | 96% |
| 52 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 0.84 mg | 93% |
| 53 | Lentils, dry | Legumes and Legume Products | 0.84 mg | 93% |
| 54 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 0.80 mg | 89% |
| 55 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 0.79 mg | 87% |
| 56 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 0.79 mg | 87% |
| 57 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 0.76 mg | 84% |
| 58 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 0.76 mg | 84% |
| 59 | Beans, cannellini, dry | Legumes and Legume Products | 0.74 mg | 82% |
| 60 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 0.59 mg | 66% |
| 61 | Flour, chestnut | Nut and Seed Products | 0.58 mg | 65% |
| 62 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 0.55 mg | 61% |
| 63 | Peanut butter, creamy | Legumes and Legume Products | 0.54 mg | 60% |
| 64 | Flour, spelt, whole grain | Cereal Grains and Pasta | 0.53 mg | 59% |
| 65 | Flour, buckwheat | Cereal Grains and Pasta | 0.53 mg | 59% |
| 66 | Flour, amaranth | Cereal Grains and Pasta | 0.52 mg | 58% |
| 67 | Millet, whole grain | Cereal Grains and Pasta | 0.49 mg | 54% |
| 68 | Wild rice, dry, raw | Cereal Grains and Pasta | 0.49 mg | 54% |
| 69 | Flour, quinoa | Cereal Grains and Pasta | 0.48 mg | 54% |
| 70 | Buckwheat, whole grain | Cereal Grains and Pasta | 0.48 mg | 53% |
| 71 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 0.47 mg | 52% |
| 72 | Peanuts, raw | Legumes and Legume Products | 0.46 mg | 51% |
| 73 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 0.45 mg | 50% |
| 74 | Nuts, macadamia nuts, raw | Nut and Seed Products | 0.45 mg | 50% |
| 75 | Flour, oat, whole grain | Cereal Grains and Pasta | 0.44 mg | 49% |
| 76 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 0.43 mg | 48% |
| 77 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 0.42 mg | 47% |
| 78 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 0.41 mg | 46% |
| 79 | Flour, barley | Cereal Grains and Pasta | 0.39 mg | 44% |
| 80 | Mushrooms, white button | Vegetables and Vegetable Products | 0.39 mg | 43% |
| 81 | Mushrooms, white button | Vegetables and Vegetable Products | 0.39 mg | 43% |
| 82 | Bulgur, dry, raw | Cereal Grains and Pasta | 0.38 mg | 42% |
| 83 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 0.36 mg | 40% |
| 84 | Hummus, commercial | Legumes and Legume Products | 0.35 mg | 39% |
| 85 | Flour, rye | Cereal Grains and Pasta | 0.34 mg | 38% |
| 86 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.34 mg | 37% |
| 87 | Mushroom, crimini | Vegetables and Vegetable Products | 0.32 mg | 36% |
| 88 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 0.30 mg | 33% |
| 89 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 0.29 mg | 33% |
| 90 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.29 mg | 32% |
| 91 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.29 mg | 32% |
| 92 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.29 mg | 32% |
| 93 | Flour, rice, brown | Cereal Grains and Pasta | 0.29 mg | 32% |
| 94 | Flour, semolina, fine | Cereal Grains and Pasta | 0.29 mg | 32% |
| 95 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.28 mg | 32% |
| 96 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.28 mg | 32% |
| 97 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.28 mg | 31% |
| 98 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.27 mg | 30% |
| 99 | Mushroom, maitake | Vegetables and Vegetable Products | 0.27 mg | 30% |
| 100 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.27 mg | 30% |
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