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 151–200 of 393 foods

#	Food	Category	Per 100 g	% DV
151	Parsnips, raw	Vegetables and Vegetable Products	0.12 mg	13%
152	Collards, raw	Vegetables and Vegetable Products	0.11 mg	12%
153	Plantains, underripe, raw	Fruits and Fruit Juices	0.11 mg	12%
154	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.11 mg	12%
155	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.11 mg	12%
156	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	0.11 mg	12%
157	Mushroom, oyster	Vegetables and Vegetable Products	0.11 mg	12%
158	Mushroom, oyster	Vegetables and Vegetable Products	0.11 mg	12%
159	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	0.11 mg	12%
160	Beef, tenderloin steak, raw	Beef Products	0.10 mg	12%
161	Tomatoes, crushed, canned	Vegetables and Vegetable Products	0.10 mg	12%
162	Mango, Ataulfo, peeled, raw	Fruits and Fruit Juices	0.10 mg	11%
163	Plantains, overripe, raw	Fruits and Fruit Juices	0.10 mg	11%
164	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.10 mg	11%
165	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.10 mg	11%
166	Plantains, ripe, raw	Fruits and Fruit Juices	0.10 mg	11%
167	Beans, snap, green, raw	Vegetables and Vegetable Products	0.10 mg	11%
168	Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted	Beef Products	0.10 mg	11%
169	Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted	Beef Products	0.10 mg	11%
170	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	0.10 mg	11%
171	Pineapple, raw	Fruits and Fruit Juices	0.10 mg	11%
172	Mushroom, enoki	Vegetables and Vegetable Products	0.09 mg	10%
173	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	0.09 mg	10%
174	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	0.09 mg	10%
175	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	0.09 mg	10%
176	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	0.09 mg	10%
177	Squash, winter, acorn, raw	Vegetables and Vegetable Products	0.09 mg	10%
178	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	0.09 mg	10%
179	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.09 mg	9%
180	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.09 mg	9%
181	Lamb, ground, raw	Lamb, Veal, and Game Products	0.08 mg	9%
182	Arugula, baby, raw	Vegetables and Vegetable Products	0.08 mg	9%
183	Nectarines, raw	Fruits and Fruit Juices	0.08 mg	9%
184	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	0.08 mg	9%
185	Spinach, baby	Vegetables and Vegetable Products	0.08 mg	9%
186	Spinach, baby	Vegetables and Vegetable Products	0.08 mg	9%
187	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	0.08 mg	9%
188	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	0.08 mg	9%
189	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.08 mg	9%
190	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.08 mg	9%
191	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.08 mg	9%
192	Shallots, bulb, peeled, root removed, raw	Vegetables and Vegetable Products	0.08 mg	9%
193	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.08 mg	9%
194	Carrots, frozen, unprepared	Vegetables and Vegetable Products	0.08 mg	9%
195	Spinach, mature	Vegetables and Vegetable Products	0.08 mg	9%
196	Spinach, mature	Vegetables and Vegetable Products	0.08 mg	9%
197	Bison, ground, raw	Lamb, Veal, and Game Products	0.08 mg	9%
198	Peaches, yellow, raw	Fruits and Fruit Juices	0.08 mg	9%
199	Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	0.08 mg	9%
200	Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled	Beef Products	0.08 mg	9%

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Foods high in Copper (USDA Foundation)

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