Vegetarian foods high in Copper (USDA Foundation)

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 101–150 of 319 foods

#	Food	Category	Per 100 g	% DV
101	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	0.27 mg	30%
102	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	0.27 mg	30%
103	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	0.27 mg	30%
104	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.26 mg	28%
105	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.25 mg	28%
106	Flour, sorghum	Cereal Grains and Pasta	0.24 mg	26%
107	Flour, potato	Vegetables and Vegetable Products	0.23 mg	26%
108	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	0.23 mg	25%
109	Bread, whole-wheat, commercially prepared	Baked Products	0.23 mg	25%
110	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.22 mg	24%
111	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	0.21 mg	24%
112	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	0.21 mg	24%
113	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	0.21 mg	24%
114	Rice, black, unenriched, raw	Cereal Grains and Pasta	0.21 mg	23%
115	Flour, rice, white, unenriched	Cereal Grains and Pasta	0.21 mg	23%
116	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	0.21 mg	23%
117	Mushroom, portabella	Vegetables and Vegetable Products	0.20 mg	23%
118	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	0.19 mg	22%
119	Sweet potatoes, orange flesh, without skin, raw	Vegetables and Vegetable Products	0.19 mg	21%
120	Mushroom, lion's mane	Vegetables and Vegetable Products	0.18 mg	20%
121	Mushroom, lion's mane	Vegetables and Vegetable Products	0.18 mg	20%
122	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	0.17 mg	19%
123	Flour, rice, glutinous	Cereal Grains and Pasta	0.17 mg	19%
124	Flour, 00	Cereal Grains and Pasta	0.17 mg	19%
125	Beets, raw	Vegetables and Vegetable Products	0.16 mg	18%
126	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	0.16 mg	18%
127	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	0.15 mg	17%
128	Blackberries, raw	Fruits and Fruit Juices	0.15 mg	16%
129	Cookies, oatmeal, soft, with raisins	Baked Products	0.14 mg	16%
130	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	0.14 mg	16%
131	Kiwifruit, green, raw	Fruits and Fruit Juices	0.13 mg	15%
132	Asparagus, green, raw	Vegetables and Vegetable Products	0.13 mg	15%
133	Potatoes, gold, without skin, raw	Vegetables and Vegetable Products	0.13 mg	14%
134	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	0.13 mg	14%
135	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	0.13 mg	14%
136	Bread, white, commercially prepared	Baked Products	0.12 mg	14%
137	Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	Vegetables and Vegetable Products	0.12 mg	14%
138	Tomato, puree, canned	Vegetables and Vegetable Products	0.12 mg	14%
139	Strawberries, raw	Fruits and Fruit Juices	0.12 mg	13%
140	Strawberries, raw	Fruits and Fruit Juices	0.12 mg	13%
141	Parsnips, raw	Vegetables and Vegetable Products	0.12 mg	13%
142	Collards, raw	Vegetables and Vegetable Products	0.11 mg	12%
143	Plantains, underripe, raw	Fruits and Fruit Juices	0.11 mg	12%
144	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.11 mg	12%
145	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.11 mg	12%
146	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	0.11 mg	12%
147	Mushroom, oyster	Vegetables and Vegetable Products	0.11 mg	12%
148	Mushroom, oyster	Vegetables and Vegetable Products	0.11 mg	12%
149	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	0.11 mg	12%
150	Tomatoes, crushed, canned	Vegetables and Vegetable Products	0.10 mg	12%

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Vegetarian foods high in Copper (USDA Foundation)

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