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 1–50 of 393 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, cashew nuts, raw | Nut and Seed Products | 2.22 mg | 246% |
| 2 | Flour, coconut | Nut and Seed Products | 2.08 mg | 231% |
| 3 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 1.88 mg | 208% |
| 4 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 1.83 mg | 203% |
| 5 | Nuts, brazilnuts, raw | Nut and Seed Products | 1.74 mg | 193% |
| 6 | Sesame butter, creamy | Nut and Seed Products | 1.65 mg | 183% |
| 7 | Chia seeds, dry, raw | Cereal Grains and Pasta | 1.57 mg | 174% |
| 8 | Flour, soy, defatted | Legumes and Legume Products | 1.51 mg | 168% |
| 9 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 1.41 mg | 157% |
| 10 | Flaxseed, ground | Nut and Seed Products | 1.34 mg | 149% |
| 11 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 1.23 mg | 136% |
| 12 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 1.21 mg | 134% |
| 13 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 1.14 mg | 127% |
| 14 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 1.14 mg | 127% |
| 15 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 1.12 mg | 124% |
| 16 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 1.12 mg | 124% |
| 17 | Nuts, pine nuts, raw | Nut and Seed Products | 1.12 mg | 124% |
| 18 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 1.10 mg | 122% |
| 19 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 1.10 mg | 122% |
| 20 | Flour, soy, full-fat | Legumes and Legume Products | 1.09 mg | 121% |
| 21 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 1.09 mg | 121% |
| 22 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 1.08 mg | 120% |
| 23 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 1.08 mg | 120% |
| 24 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.05 mg | 117% |
| 25 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 1.05 mg | 117% |
| 26 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 1.05 mg | 117% |
| 27 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 1.04 mg | 116% |
| 28 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.04 mg | 116% |
| 29 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 1.04 mg | 116% |
| 30 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.04 mg | 116% |
| 31 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.03 mg | 114% |
| 32 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.03 mg | 114% |
| 33 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 0.98 mg | 109% |
| 34 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 0.98 mg | 109% |
| 35 | Flour, almond | Nut and Seed Products | 0.98 mg | 108% |
| 36 | Almond butter, creamy | Nut and Seed Products | 0.97 mg | 108% |
| 37 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 0.97 mg | 108% |
| 38 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 0.97 mg | 108% |
| 39 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 0.96 mg | 107% |
| 40 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 0.96 mg | 107% |
| 41 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 0.95 mg | 105% |
| 42 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 0.95 mg | 105% |
| 43 | Blackeye pea, dry | Legumes and Legume Products | 0.94 mg | 104% |
| 44 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 0.93 mg | 104% |
| 45 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 0.93 mg | 104% |
| 46 | Nuts, almonds, whole, raw | Nut and Seed Products | 0.91 mg | 101% |
| 47 | Nuts, pecans, halves, raw | Nut and Seed Products | 0.91 mg | 101% |
| 48 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 0.87 mg | 97% |
| 49 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 0.86 mg | 96% |
| 50 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 0.86 mg | 96% |
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