Top 10 Foods Highest in Copper


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Copper is an essential mineral required by the body for bone and connective tissue production, and for coding specific enzymes that range in function from eliminating free radicals to producing melanin. A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity, and since copper is essential for the absorption of iron, anemia. Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can lead to depression, schizophrenia, hypertension, senility, and insomnia in the long term. Copper in large amounts can even be poisonous. The stomach needs to be acidic in order to absorb copper and thus antacids interfere with the absorption of copper, as do milk and egg proteins. The current DV for copper is 2mg. Below is a list of high copper foods, for more, see the lists of high copper foods by nutrient density, and copper rich foods.

#1: Seafood (Oysters, Cooked)
Copper in 100gPer 3oz (85g)Per 6 oysters (42g)
5.71mg (285% DV)4.85mg (243% DV)2.4mg (120% DV)
Other Seafood High in Copper (%DV per 3oz cooked): Squid (90%), Lobster (66%), Crab (50%), and Octopus (31%). Click to see complete nutrition facts.



#2: Kale
Copper in 100gPer cup, chopped (67g)
1.5mg (75% DV)1.0mg (50% DV)
A cup of chopped kale contains just 33 calories and 0.6g fat. Click to see complete nutrition facts.



#3: Mushrooms (Shiitake, Cooked)
Copper in 100gPer cup, pieces (145g)Per 4 mushrooms (72g)
0.9mg (45% DV)1.3mg (65% DV)0.65mg (32% DV)
Other Mushrooms High in Copper (%DV per cup): White, cooked (39%), Morel, raw (21%), and Brown Italian, raw (18%). Click to see complete nutrition facts.



#4: Seeds (Sesame Seeds)
Copper in 100gPer cup (144g)Per ounce (28g)
4.08mg (204% DV)5.88mg (294% DV)1.14mg (57% DV)
Other Seeds High in Copper (%DV per ounce): Sunflower Seeds (26%), Pumpkin & Squash Seeds (19%), Flaxseeds (17%), and Watermelon Seeds (10%). Click to see complete nutrition facts.



#5: Nuts (Cashew Nuts)
Copper in 100gPer cup (137g)Per ounce (28g)
2.22mg (111% DV)3.04mg (152% DV)0.62mg (31% DV)
Other Nuts High in Copper (%DV per ounce): Hazelnuts (25%), Brazil Nuts (24%), Walnuts (22%), Pine Nuts (19%), Pistachio Nuts (18%), Pecan Nuts (17%) and Almonds (14%). Click to see complete nutrition facts.



#6: Pulses (Chickpeas, Cooked)
Copper in 100gPer cup (164g)Per 1/2 cup (82g)
0.35mg (18% DV)0.58mg (29% DV)0.29mg (15% DV)
Other Pulses High in Copper (%DV per cup, cooked): Soybeans (35%), Adzuki Beans (34%), Kidney Beans and White Beans (26%). Click to see complete nutrition facts.



#7: Dried Fruit (Prunes)
Copper in 100gPer cup (132g)Per 1/2 cup (66g)
0.61mg (31% DV)0.81mg (40% DV)0.40mg (20% DV)
Other Dried Fruit High in Copper (%DV per 1/2 cup): Dried Apricots and Currants (17%), Dried Peaches (16%), Raisins (15%), and Dried Figs (11%). Click to see complete nutrition facts.



#8: Avocadoes
Copper in 100gPer cup puréed (230g)Per avocado (201g)
0.19mg (10% DV)0.44mg (22% DV)0.38mg (19% DV)
Half an average avocado contains 161 calories. Click to see complete nutrition facts.



#9: Goat Cheese (Soft)
Copper in 100gPer ounce (28g)Per 2oz (56g)
0.73mg (37% DV)0.21mg (10% DV)0.42mg (10% DV)
An ounce of hard goat cheese contains (9%) DV. Click to see complete nutrition facts.



#10: Fermented Soy Foods (Tempeh)
Copper in 100gPer cup (166g)Per 1/2 cup (83g)
0.56mg (28% DV)0.93mg (47% DV)0.47mg (24% DV)
Other Fermented Soy Foods High in Copper (%DV per cup): Miso (58%), and Fermented Tofu (16%). Click to see complete nutrition facts.




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Top 10 High Copper Foods by Nutrient Density (Copper per Gram)

#1: Liver (Veal, cooked) 15.1mg (753% DV) per 100 grams10.1mg (504% DV) per slice (67 grams)Click to see complete nutrition facts for Liver
#2: Seafood (Oysters, cooked) 5.71mg (285% DV) per 100 grams4.85mg (243% DV) per 3oz (85 grams)Click to see complete nutrition facts for Seafood
#3: Sesame Seeds 4.08mg (204% DV) per 100 grams1.14mg (57% DV) per ounce (28 grams)Click to see complete nutrition facts for Sesame Seeds
#4: Cocoa & Dark Chocolate (Cocoa) 3.79mg (189% DV) per 100 grams0.19mg (9% DV) per tablespoon (5 grams)Click to see complete nutrition facts for Cocoa & Dark Chocolate
#5: Spices (Mace) 2.47mg (123% DV) per 100 grams0.05mg (2% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Spices
#6: Cashew Nuts 2.22mg (111% DV) per 100 grams0.62mg (31% DV) per ounce (28 grams)Click to see complete nutrition facts for Cashew Nuts
#7: Sun Dried Tomatoes 1.42mg (71% DV) per 100 grams0.77mg (38% DV) per cup (54 grams)Click to see complete nutrition facts for Sun Dried Tomatoes
#8: Lean Ham (Cooked) 1.20mg (60% DV) per 100 grams1.02mg (51% DV) per 3oz (85 grams)Click to see complete nutrition facts for Lean Ham
#9: Roasted Soybeans (Edamame) 1.08mg (54% DV) per 100 grams1.0mg (50% DV) per cup (93 grams)Click to see complete nutrition facts for Edamame
#10: Wheat Bran 1.0mg (50% DV) per 100 grams0.58mg (29% DV) per cup (58 grams)Click to see complete nutrition facts for Wheat Bran


Other Copper Rich Foods

Spirulina 6.1mg (305% DV) per 100 gram serving 6.8mg (342% DV) per cup (112 grams) 0.4mg (21% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Trail Mix 1.0mg (49% DV) per 100 gram serving 1.5mg (74% DV) per cup (150 grams) 0.3mg (14% DV) per ounce (28 grams) Click to see complete nutrition facts for Trail Mix
Quail (Cooked) 0.6mg (30% DV) per 100 gram serving 2.7mg (134% DV) per pound (453 grams) 0.2mg (8% DV) per ounce (28 grams) Click to see complete nutrition facts for Quail
Tortilla Chips 0.5mg (26% DV) per 100 gram serving 0.2mg (7% DV) per bag (28 grams) 0.1mg (5% DV) per 10 chips (18 grams) Click to see complete nutrition facts for Tortilla Chips
Radicchio 0.3mg (17% DV) per 100 gram serving 0.1mg (7% DV) per cup, shredded (40 grams) 0.03mg (1% DV) per leaf (8 grams) Click to see complete nutrition facts for Radicchio
Soy Chips 2.5mg (123% DV) per 100 gram serving 0.7mg (34% DV) per ounce (28 grams) Click to see complete nutrition facts for Soy Chips
Desiccated Coconut 0.8mg (40% DV) per 100 gram serving 0.2mg (11% DV) per ounce (28 grams) Click to see complete nutrition facts for Desiccated Coconut
Puffed Millet 0.7mg (35% DV) per 100 gram serving 0.2mg (7% DV) per cup (21 grams) Click to see complete nutrition facts for Puffed Millet
Granola Bars 0.7mg (34% DV) per 100 gram serving 0.2mg (9% DV) per ounce (28 grams) Click to see complete nutrition facts for Granola Bars
Buckwheat (Roasted) 0.6mg (31% DV) per 100 gram serving 1.0mg (51% DV) per cup (164 grams) Click to see complete nutrition facts for Buckwheat
Kamut (Cooked) 0.3mg (12% DV) per 100 gram serving 0.4mg (21% DV) per cup (172 grams) Click to see complete nutrition facts for Kamut
Chestnuts 0.7mg (33% DV) per 100 gram serving 0.2mg (9% DV) per ounce (28 grams) Click to see complete nutrition facts for Chestnuts
Peanut Butter (Reduced Fat) 0.6mg (29% DV) per 100 gram serving 0.2mg (10% DV) per 2 tablespoons (36 grams) Click to see complete nutrition facts for Peanut Butter
Grape Leaves (Canned) 1.8mg (92% DV) per 100 gram serving 0.1mg (4% DV) per leaf (4 grams) Click to see complete nutrition facts for Grape Leaves
Bacon 0.2mg (9% DV) per 100 gram serving 0.02mg (2% DV) per 2 slices (16 grams) Click to see complete nutrition facts for Bacon
Salami0.36mg (18% DV) per 100 gram serving0.086mg (4% DV) in two slices (24 grams)0.043mg (2% DV) per slice (12 grams)Click to see complete nutrition facts for Cooked Pork and Beef Salami
Paprika0.61mg (30% DV) per 100 gram serving0.042mg (2% DV) per tablespoon (7 grams)0.012mg (1% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Paprika
Molasses0.49mg (24% DV) per 100 gram serving1.64mg (82% DV) per cup (337 grams)0.1mg (5% DV) per tablespoon (20 grams)Click to see complete nutrition facts for Molasses
Ground Ginger0.48mg (24% DV) per 100 gram serving0.024mg (1% DV) per tablespoon (5 grams)0.01mg (1% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Ground Ginger
Chili Powder0.43mg (21% DV) per 100 gram serving0.034mg (2% DV) per tablespoon (8 grams)0.01mg (1% DV) per teaspoon (3 grams)Click to see complete nutrition facts for Chili Powder
Soybean Sprouts0.43mg (21% DV) per 100 gram serving0.3mg (14% DV) per cup (70 grams)0.043mg (2% DV) in 10 sprouts (10 grams)Click to see complete nutrition facts for Raw Soybean Sprouts
Dates (Medjool)0.36mg (18% DV) per 100 gram serving0.17mg (8% DV) in two dates (48 grams)0.087mg (4% DV) per date (24 grams)Click to see complete nutrition facts for Medjool Dates
Seaweed (Wakame)0.28mg (14% DV) per 100 gram serving0.224mg (11% DV) per cup (80 grams)0.028mg (1% DV) per tablespoon (10 grams)Click to see complete nutrition facts for Raw Wakame
For more foods high in copper use the nutrient ranking tool.



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