Vegetables High in Copper

Vegetables comprise some of the most nutrient dense foods in our diets and copper is one of the many important nutrients they contain.

Copper is an essential nutrient responsible for energy production, iron transport, cholesterol metabolism, bone and connective tissue production, and immune system function. (1)

Vegetables high in copper include mushrooms, sweet potatoes, lima beans, turnip greens, beet greens, spinach, soybean sprouts, asparagus, artichokes, and green peas. The current daily value (DV) for copper is 0.9mg. (2)

For more high copper vegetables see the extended list of less common vegetables rich in copper.

• 1. Shiitake Mushrooms

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  1.3mg (144% DV)	0.9mg (100% DV)	3.2mg (356% DV)

  Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

  More Mushrooms High in Copper

  • 87% DV in 1 cup of white button mushrooms
  • 52% DV in 1 cup of portobellos
  • 48% DV in 1 cup of cremini mushrooms
  • 46% DV in 1 cup of morels
  • 41% DV in 1 cup of canned mushrooms
• 2. Sweet Potatoes

  Copper per Cup Mashed	Copper per 100g	Copper per 200 Calories
  0.7mg (79% DV)	0.3mg (31% DV)	0.6mg (61% DV)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)
  • 37% DV in a baked potato
• 3. Lima Beans

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.5mg (58% DV)	0.3mg (34% DV)	0.5mg (55% DV)

  Nutrition Facts for Cooked Lima Beans (Boiled, Drained). (Source)
• 4. Turnip Greens

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.4mg (40% DV)	0.3mg (28% DV)	2.5mg (281% DV)

  Nutrition Facts for Cooked Turnip Greens (Boiled, Drained). (Source)
• 5. Beet Greens

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.4mg (40% DV)	0.3mg (28% DV)	1.9mg (207% DV)

  Nutrition Facts for Cooked Beet Greens (Boiled, Drained). (Source)
• 6. Spinach

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.3mg (35% DV)	0.2mg (19% DV)	1.5mg (168% DV)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  Other Leafy Greens High in Copper

  • 32% DV in 1 cup of Swiss chard
  • 27% DV in 1 cup of kale
  • 23% DV in 1 cup of mustard greens
• 7. Soybean Sprouts

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.3mg (34% DV)	0.3mg (37% DV)	0.8mg (91% DV)

  Nutrition Facts for Cooked Soybean Sprouts (Steamed). (Source)

  More Sprouts High in Copper

  • 37% DV in 1 cup of lentil sprouts
  • 36% DV in 1 cup of pea sprouts
  • 22% DV in 1 cup of mung bean sprouts
• 8. Asparagus

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.3mg (33% DV)	0.2mg (18% DV)	1.5mg (167% DV)

  Nutrition Facts for Cooked Asparagus (Boiled, Drained). (Source)
• 9. Artichokes (Globe or French)

  Copper in a Medium Artichoke	Copper per 100g	Copper per 200 Calories
  0.3mg (33% DV)	0.2mg (26% DV)	1mg (109% DV)

  Nutrition Facts for Raw Artichokes (Globe Or French). (Source)
• 10. Green Peas

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  0.3mg (31% DV)	0.2mg (19% DV)	0.4mg (46% DV)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)

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Less Common Copper Rich Vegetables

Food	Serving	Copper
1. Canned Tomato Puree	per cup	80% DV (0.7mg)
2. Yautia	per cup	39% DV (0.3mg)
3. Pickled Beets	per cup	29% DV (0.3mg)
4. Pumpkin	per cup cooked	25% DV (0.2mg)
5. Jute Potherb (Molokhiya)	per cup cooked	25% DV (0.2mg)
6. Kohlrabi	per cup cooked	24% DV (0.2mg)
7. Lotus Root	per 10 slices	23% DV (0.2mg)
8. Canned Palm Hearts	per cup	22% DV (0.2mg)
9. Taro	per cup	20% DV (0.2mg)
10. Acorn Squash	per cup cooked	20% DV (0.2mg)
11. Chayote	per cup cooked	20% DV (0.2mg)

Copper Requirements By Age and Gender

The recommended daily allowance (RDA) for copper ranges from 330mcg (0.33mg) to 1000mcg (1mg) per day. The daily value for copper is 0.9mg (900mcg) per day. (2)
Note: 1mg = 1000mcg (micrograms)

Life Stage	RDA
Infants*
0-6 months old	200mcg (micrograms)
7-12 months old	220mcg (micrograms)
Children
1-3 years old	340mcg
4-8 years old	440mcg
Males
9-13 years old	700mcg
14-18 years old	890mcg
19-50 years old	900mcg
50+ years old	900mcg
Females
9-13 years old	700mcg
14-18 years old	890mcg
19-50 years old	900mcg
50+ years old	900mcg
Pregnancy
14-18 years old	1000mcg
18+ years old	1000mcg
Lactation
14-18 years old	985mcg
18+ years old	1000mcg

*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Copper.

From the Nutrient Ranking Tool

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• Foods High in Copper
• Foods Low in Copper
• Vegetables High in Copper
• Fruits High in Copper
• Vegetarian Foods High in Copper
• Nuts High in Copper
• Grains High in Copper
• Beans High in Copper
• Dairy High in Copper
• Breakfast Cereals High in Copper
• Fast Foods High in Copper

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Copper Foods
• Fruits and Vegetables High in Iron
• High Zinc Foods
• High Magnesium Foods
• High Selenium Foods

Data Sources and References

1. Hirase N, Abe Y, Sadamura S, Yufu Y, Muta K, Umemura T, Nishimura J, Nawata H, Ideguchi H. Copper as an essential nutrient Acta Haematol. 1992;87(4):195-7. doi: 10.1159/000204758. 1519434
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels