Top 10 Foods Highest in Copper
Copper is an essential mineral required by the body for bone & 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. 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.
#1: Liver (Pâté)
The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Veal liver provides the most copper with 15mg per 100g serving or 81% of the DV. A typical 67 gram portion will provide 504% of the DV for copper. A single tablespoon of pâté will provide 0.5mg of copper or 3% of the DV.
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#2: Oysters
Depending on type and variety oysters provide 1-8mg of copper per 100g serving, accounting for 37%-500% of the DV. The oyster highest in copper is the steamed wild eastern oyster which provides 0.5mg(27% DV) per oyster. In general, wild caught oysters provide more copper than farm raised.
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#3: Sesame Seeds and Tahini(Sesame Butter)
Dried sesame seeds make a great topping and contain 7.75mg of copper per 100 gram serving or 204% of the DV, that is 0.4mg (18%DV) per table spoon. Tahini is commonly found in hummus, a ground chickpea spread and dip of the middle east, it will provide 0.24mg (12% DV) of copper per tablespoon.
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#4: Cocoa Powder and Chocolate
Unsweetened cocoa powder is a versatile ingredient that can be used in hot chocolate or chocolate banana pudding. 100 grams will provide 3.8mg of copper or 189% DV. That is 3.3mg (163% DV) of copper per cup, and 0.18mg (9% DV) per tablespoon. A square of baking chocolate will provide 0.9mg of copper (47% DV).
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#5: Nuts
Nuts make a great snack, and are also a good source of copper. Cashew nuts provide the most copper with 2.2mg (111% DV) per 100 gram serving, that is 3mg (152% DV) per cup, and 0.2mg (10% DV) per tablespoon. Other nuts high in copper include Hazelnuts (88% DV), Brazil nuts (87% DV), Walnuts (79% DV), Pistachios (66% DV), Pine Nuts (66% DV), Peanuts (65% DV), Pecans (60% DV), and Almonds (59% DV). Most mixed nuts combos contain 83% DV per 100 gram serving (3/4 cup).
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#6: Calamari and Lobster
Calamari (or squid) and lobster are both high in copper. 100 grams of calamari will provide 2.1mg of copper for 106% of the DV. 100 grams of lobster will provide 1.9mg of copper or 97% DV. That is about 2.8mg (140% DV) per cup of lobster meat.
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#7: Sunflower Seeds
A great snack on the go, or a great garnish on salads and soups, sunflower seeds provide 1.8mg (92% DV) of copper per 100 gram serving. That is 2.5mg (123% DV) per cup and 0.5mg (26% DV) per ounce.
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#8: Sun Dried Tomatoes
Sun Dried Tomatoes are delicious in a sandwich or as an ingredient in pasta sauce. 100 grams (about 2 cups) will provide 1.4mg of copper or 71% of the DV. That is 0.8mg (38% DV) per cup, and 0.03mg(1% DV) per piece.
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#9: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 1.4mg of copper per 100g serving (70% DV). That is 1.9mg (96% DV) per cup, and 0.4mg (19% DV) per tablespoon. If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically consumed by cracking the outer shell and eating the seed inside.
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#10: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and copper is no exception. Dried Basil provides the most copper with 1.4mg per 100 gram serving, or 68% of the DV. That is 0.03mg (1% DV) per tablespoon. Other herbs high in copper include Marjoram (57% DV), Oregano (47% DV), Thyme (43% DV), Savory (42% DV), and Parsley (32% DV).Click to see complete nutrition facts
Other Copper Rich Foods
| Dry Roasted Soybeans (Edamame) | 1.1mg (54% DV) per 100 gram serving | 1.86mg (93% DV) per cup (172 grams) | Click to see complete nutrition facts for Dry Roasted Soybeans (Edamame) | |
| Flax Seed | 1.22mg (61% DV) per 100 gram serving | 2.05mg (103% DV) per cup (168 grams) | 0.12mg (6% DV) per tablespoon (10 grams) | Click to see complete nutrition facts for Flax Seeds |
| Shiitake Mushrooms | 0.9mg (45% DV) per 100 gram serving | 1.3mg (65% DV) per cup pieces (145 grams) | 0.65mg (32% DV) in 4 mushrooms (72 grams) | Click to see complete nutrition facts for Cooked Shiitake Mushrooms |
| Wheat Bran | 1mg (50% DV) per 100 gram serving | 0.6mg (29% DV) per cup (58 grams) | 0.4mg (3% DV) per tablespoon (5 grams) | Click to see complete nutrition facts for Crude Wheat Bran |
| Watermelon Seeds | 0.67mg (34% DV) per 100 gram serving | 0.75mg (37% DV) per cup (108 grams) | 0.19mg (10% DV) per ounce (28 grams) | Click to see complete nutrition facts for Dried Watermelon Seeds |
| Prunes (Dried Plums) | 0.61mg (31% DV) per 100 gram serving | 0.81mg (40% DV) per cup (132 grams) | Click to see complete nutrition facts for Prunes (Dried Plums) | |
| Dried Apricots | 0.58mg (29% DV) per 100 gram serving | 0.69mg (34% DV) per cup (119 grams) | Click to see complete nutrition facts for Dried Apricots | |
| Paprika | 0.61mg (30% DV) per 100 gram serving | 0.042mg (2% DV) per tablespoon (7 grams) | 0.012mg (1% DV) per teaspoon (2 grams) | Click to see complete nutrition facts for Paprika |
| Tempeh | 0.56mg (28% DV) per 100 gram serving | 0.93mg (47% DV) per cup (166 grams) | Click to see complete nutrition facts for Tempeh | |
| Ham (Lean) | 0.49mg (24% DV) per 100 gram serving | 0.35mg (17% DV) in a 2.5oz package (70 grams) | 0.12mg (6% DV) in a rectangular slice (10 grams) | Click to see complete nutrition facts for Extra Lean Ham |
| Molasses | 0.49mg (24% DV) per 100 gram serving | 1.64mg (82% DV) per cup (337 grams) | 0.1mg (5% DV) per tablespoon (20 grams) | Click to see complete nutrition facts for Molasses |
| Ground Ginger | 0.48mg (24% DV) per 100 gram serving | 0.024mg (1% DV) per tablespoon (5 grams) | 0.01mg (1% DV) per teaspoon (2 grams) | Click to see complete nutrition facts for Ground Ginger |
| Chili Powder | 0.43mg (21% DV) per 100 gram serving | 0.034mg (2% DV) per tablespoon (8 grams) | 0.01mg (1% DV) per teaspoon (3 grams) | Click to see complete nutrition facts for Chili Powder |
| Soybean Sprouts | 0.43mg (21% DV) per 100 gram serving | 0.3mg (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 |
| Portabella Mushrooms | 0.4mg (20% DV) per 100 gram serving | 0.034mg (17% DV) per cup diced (86 grams) | 0.034mg (17% DV) in a whole mushroom (84 grams) | Click to see complete nutrition facts for Portabella Mushrooms |
| Dates (Medjool) | 0.36mg (18% DV) per 100 gram serving | 0.17mg (8% DV) in two dates (48 grams) | 0.087mg (4% DV) per date (24 grams) | Click to see complete nutrition facts for Medjool Dates |
| Salami | 0.36mg (18% DV) per 100 gram serving | 0.086mg (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 |
| Seedless Raisins | 0.32mg (16% DV) per 100 gram serving | 0.46mg (23% DV) in a cup (145 grams) | 0.084mg (4% DV) per ounce (~60 raisins) (28 grams) | Click to see complete nutrition facts for Seedless Raisins |
| White Mushrooms | 0.29mg (15% DV) per 100 gram serving | 0.62mg (4% DV) per cup sliced (108 grams) | Click to see complete nutrition facts for Stir-Fried White Mushrooms | |
| Kale (Raw) | 0.29mg (15% DV) per 100 gram serving | 0.19mg (10% DV) per cup (67 grams) | Click to see complete nutrition facts for Raw Kale | |
| Seaweed (Wakame) | 0.28mg (14% DV) per 100 gram serving | 0.224mg (11% DV) per cup (80 grams) | 0.028mg (1% DV) per tablespoon (10 grams) | Click to see complete nutrition facts for Raw Wakame |
