Search

Vegetables High in Copper

Vegetables comprise many of the most nutrient dense foods in our diets and copper is no exception.

Copper is an essential nutrient, responsible for producing blood cells, staving off anemia, and strengthening our bones.

Vegetables high in copper include kale, mushrooms, potatoes (with skin), soybean sprouts, chicory greens, taro, lima beans, beet greens, spinach, asparagus, swiss chard, sweet potatoes (with skin), and parsley. The current daily value (DV) for copper is 2mg. For more high copper vegetables see the extended list of less common vegetables rich in copper.


#1: Kale
Copper in 100g 1 cup 1" pieces, loosely packed (16g)
1.5mg (75% DV) 0.2mg (12% DV)
Click to see complete nutrition facts.


#2: Mushrooms (Cooked Shiitake)
Copper in 100g 1 cup pieces (145g)4 mushrooms (72g)
0.9mg (45% DV) 1.3mg (65% DV)0.6mg (32% DV)
Other Mushrooms High in Copper (%DV per cup): Cooked White Button (39%), Cooked Portabellas (24%), Raw Morels (21%), Raw Brown Crimini Mushrooms (18%), Raw Oyster Mushrooms (11%), Raw Chanterelles (10%), Raw Maitakes (9%), and Enoki (4%). Click to see complete nutrition facts.


#3: Potatoes (Cooked with Skin)
Copper in 100g 1 skin (34g)
0.9mg (44% DV) 0.3mg (15% DV)
*Most of the Copper is concentrated in Potato Skins. Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

#4: Soybean Sprouts (Raw)
Copper in 100g 1/2 cup (35g)10 sprouts (10g)
0.4mg (21% DV) 0.1mg (7% DV)0mg (2% DV)
Click to see complete nutrition facts.


#5: Turnip Greens (Raw)
Copper in 100g 1 cup, chopped (55g)
0.4mg (18% DV) 0.2mg (10% DV)
Click to see complete nutrition facts.


#6: Chicory Greens (Raw)
Copper in 100g 1 cup, chopped (29g)
0.3mg (15% DV) 0.1mg (4% DV)
Click to see complete nutrition facts.


#7: Coriander (Cilantro) Leaves (Raw)
Copper in 100g 1/4 cup (4g)9 sprigs (20g)
0.2mg (11% DV) 0mg (0% DV)0mg (2% DV)
Click to see complete nutrition facts.


#8: Taro (Cooked)
Copper in 100g 1 cup, sliced (132g)
0.2mg (10% DV) 0.3mg (13% DV)
Click to see complete nutrition facts.


#9: Lima Beans (Cooked)
Copper in 100g 1 cup (180g)
0.2mg (10% DV) 0.4mg (18% DV)
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)

#10: Beet Greens (Raw)
Copper in 100g 1 cup (38g)1 leaf (32g)
0.2mg (10% DV) 0.1mg (4% DV)0.1mg (3% DV)
Click to see complete nutrition facts.


#11: Spinach (Cooked)
Copper in 100g 1 cup (180g)
0.2mg (9% DV) 0.3mg (16% DV)
Click to see complete nutrition facts.


#12: Asparagus (Cooked)
Copper in 100g 1/2 cup (90g)4 spears (1/2" base) (60g)
0.2mg (8% DV) 0.1mg (7% DV)0.1mg (5% DV)
Click to see complete nutrition facts.


#13: Swiss Chard (Cooked)
Copper in 100g 1 cup, chopped (175g)
0.2mg (8% DV) 0.3mg (14% DV)
Click to see complete nutrition facts.


#14: Sweet Potatos with Skin (Cooked)
Copper in 100g 1 cup (200g)1 medium (2" dia, 5" long, raw) (114g)
0.2mg (8% DV) 0.3mg (16% DV)0.2mg (9% DV)
Click to see complete nutrition facts.


#15: Parsley (Fresh)
Copper in 100g 1 cup chopped (60g)10 sprigs (10g)
0.1mg (7% DV) 0.1mg (4% DV)0mg (1% DV)
Click to see complete nutrition facts.




Advertisement (Bad ad? How to mute ads)

Click each heading below for more information from HealthAliciousNess.com

Spirulina (Dried)6.1mg (305% DV) per 100 gram serving6.8mg (342% DV) per 1 cup (112 grams)0.4mg (21% DV) per 1 tablespoon (7 grams) Click to see complete nutrition facts for Spirulina (Seaweed) Dried
Grape Leaves (Canned)1.8mg (92% DV) per 100 gram serving0.1mg (4% DV) per 1 leaf (4 grams) Click to see complete nutrition facts for Canned Grape Leaves
Winged Beans1.4mg (69% DV) per 100 gram serving Click to see complete nutrition facts for Raw Winged Beans
Sun-Dried Tomatoes1.4mg (71% DV) per 100 gram serving0.8mg (38% DV) per 1 cup (54 grams) Click to see complete nutrition facts for Sun-Dried Tomatoes
Palm Hearts (Raw)0.6mg (32% DV) per 100 gram serving Click to see complete nutrition facts for Palm Hearts (Raw)
Pepeao (Jews Ear)0.4mg (22% DV) per 100 gram serving0.4mg (22% DV) per 1 cup slices (99 grams) Click to see complete nutrition facts for Jews Ear (Pepeao) (Raw)
Kanpyo (Dried Gourd Strips)0.4mg (22% DV) per 100 gram serving0.1mg (6% DV) per 1/2 cup (27 grams) Click to see complete nutrition facts for Kanpyo (Dried Gourd Strips)
Canned Tomato Paste0.4mg (18% DV) per 100 gram serving1mg (47% DV) per 1 cup (262 grams)0.1mg (3% DV) per 1 tbsp (16 grams) Click to see complete nutrition facts for Canned Tomato Paste (Unsalted)
Radicchio raw0.3mg (17% DV) per 100 gram serving0.1mg (7% DV) per 1 cup, shredded (40 grams) Click to see complete nutrition facts for Radicchio raw
Garlic0.3mg (15% DV) per 100 gram serving0.4mg (20% DV) per 1 cup (136 grams) Click to see complete nutrition facts for Raw Garlic
Seaweed wakame raw0.3mg (14% DV) per 100 gram serving0mg (1% DV) per 2 tbsp (1/8 cup) (10 grams) Click to see complete nutrition facts for Raw Wakame Seaweed
Jute Potherb (Mulukhiyah)0.3mg (13% DV) per 100 gram serving0.1mg (4% DV) per 1 cup (28 grams) Click to see complete nutrition facts for Jute Potherb (Mulukhiyah) (Raw)
Lotus Root (Cooked)0.2mg (11% DV) per 100 gram serving0.1mg (7% DV) per 1/2 cup (60 grams)0.2mg (10% DV) per 10 slices (2-1/2" dia) (89 grams) Click to see complete nutrition facts for Boiled Lotus Root
Bamboo Shoots0.2mg (10% DV) per 100 gram serving0.3mg (15% DV) per 1 cup (1/2" slices) (151 grams) Click to see complete nutrition facts for Raw Bamboo Shoots
Green Chili Peppers0.2mg (9% DV) per 100 gram serving0.1mg (7% DV) per 1/2 cup, chopped or diced (75 grams)0.1mg (4% DV) per 1 pepper (45 grams) Click to see complete nutrition facts for Green Chili Peppers (Raw)

    • USDA National Nutrient Database for Standard Reference, Release 28.

Click to Show Comments