What foods are highest in Copper?

Pepeao (2 mg per 40 g serving, 225% DV); Rowal (1.5 mg per 140 g serving, 165% DV); Winged Bean Tuber (1.2 mg per 85 g serving, 131% DV).

How much Copper do I need per day?

The daily value for Copper is 0.9 mg. Cytochrome c oxidase, ceruloplasmin, iron transport.

Foods High in Copper

60 whole foods ranked by how much Copper a typical serving delivers, shown as a percentage of the 0.9 mg daily value (≥10% per serving = a good source). Cytochrome c oxidase, ceruloplasmin, iron transport.

What Copper does in the body →

1
Pepeao
Vegetable
225% DV
2 mg / 40 g
84
2
Rowal
Fruit
165% DV
1.5 mg / 140 g
89
3
Winged Bean Tuber
Vegetable
131% DV
1.2 mg / 85 g
82
4
Cacao Powder
Nuts & Seeds
118% DV
1.1 mg / 28 g
93
5
Pigeon Peas (Red Gram)
Legume
106% DV
1 mg / 90 g
93
6
Lupin
Legume
102% DV
0.9 mg / 90 g
94
7
Mungo Bean
Legume
98% DV
0.9 mg / 90 g
93
8
Blackeye Pea
Legume
94% DV
0.8 mg / 90 g
79
9
Broadbeans (Fava Beans)
Legume
82% DV
0.7 mg / 90 g
93
10
Chickpea
Legume
80% DV
0.7 mg / 90 g
94
11
Mothbean
Legume
69% DV
0.6 mg / 90 g
81
12
Peanut Flour
Legume
68% DV
0.6 mg / 30 g
95
13
Cashews
Nuts & Seeds
68% DV
0.6 mg / 28 g
78
14
Natto
Legume
67% DV
0.6 mg / 90 g
90
15
Crab
Seafood
67% DV
0.6 mg / 85 g
79
16
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
66% DV
0.6 mg / 90 g
95
17
Hearts Of Palm
Vegetable
61% DV
0.5 mg / 85 g
81
18
Sunflower Seed
Nuts & Seeds
57% DV
0.5 mg / 28 g
91
19
Sunflower Seed Kernel
Nuts & Seeds
56% DV
0.5 mg / 28 g
93
20
Tempeh
Legume
56% DV
0.5 mg / 90 g
79
21
Brazil Nut
Nuts & Seeds
54% DV
0.5 mg / 28 g
82
22
Soy Flour
Legume
53% DV
0.5 mg / 30 g
95
23
Hemp Seeds
Nuts & Seeds
50% DV
0.4 mg / 28 g
94
24
Walnuts
Nuts & Seeds
50% DV
0.4 mg / 28 g
91
25
Chia Seed
Grain
49% DV
0.4 mg / 28 g
77
26
Teff
Grain
45% DV
0.4 mg / 50 g
88
27
Wheat Germ
Grain
44% DV
0.4 mg / 50 g
95
28
Seaweed
Vegetable
44% DV
0.4 mg / 85 g
91
29
Winged Bean Leave
Vegetable
43% DV
0.4 mg / 85 g
85
30
Miso
Legume
42% DV
0.4 mg / 90 g
83
31
Jew'S Ear
Vegetable
42% DV
0.4 mg / 85 g
82
32
Pumpkin Seeds (Pepitas)
Nuts & Seeds
42% DV
0.4 mg / 28 g
82
33
Pistachio Nut
Nuts & Seeds
40% DV
0.4 mg / 28 g
85
34
Pistachios
Nuts & Seeds
40% DV
0.4 mg / 28 g
85
35
Grape Leave
Vegetable
39% DV
0.4 mg / 85 g
96
36
Olives
Fruit
39% DV
0.4 mg / 140 g
75
37
Flax Seeds
Nuts & Seeds
38% DV
0.3 mg / 28 g
98
38
Tofu
Legume
38% DV
0.3 mg / 90 g
91
39
Hazelnut
Nuts & Seeds
37% DV
0.3 mg / 28 g
88
40
Pecans
Nuts & Seeds
37% DV
0.3 mg / 28 g
85
41
Guava
Fruit
36% DV
0.3 mg / 140 g
97
42
Soybean
Vegetable
36% DV
0.3 mg / 85 g
87
43
Edamame
Legume
35% DV
0.3 mg / 90 g
92
44
Buckwheat Groat
Grain
35% DV
0.3 mg / 50 g
86
45
Turnip Green
Vegetable
33% DV
0.3 mg / 85 g
95
46
Wheat Bran
Grain
33% DV
0.3 mg / 30 g
94
47
Quinoa
Grain
33% DV
0.3 mg / 50 g
87
48
Khorasan
Grain
33% DV
0.3 mg / 50 g
83
49
Sapote
Fruit
33% DV
0.3 mg / 140 g
82
50
Carissa
Fruit
33% DV
0.3 mg / 140 g
81
51
Radicchio
Vegetable
32% DV
0.3 mg / 85 g
95
52
Almonds
Nuts & Seeds
32% DV
0.3 mg / 28 g
93
53
Lima Bean
Legume
32% DV
0.3 mg / 90 g
88
54
Durian
Fruit
32% DV
0.3 mg / 140 g
80
55
Waterchestnut
Vegetable
31% DV
0.3 mg / 85 g
79
56
Fireweed
Vegetable
30% DV
0.3 mg / 85 g
93
57
Chickpea Flour (Besan)
Legume
30% DV
0.3 mg / 30 g
92
58
Einkorn
Grain
30% DV
0.3 mg / 50 g
84
59
Fiddlehead Fern
Vegetable
30% DV
0.3 mg / 85 g
83
60
Amaranth Grain
Grain
29% DV
0.3 mg / 50 g
86

Keep exploring:All nutrients →·Whole-foods catalog →·Copper reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 0.9 mg daily value. Educational reference, not medical advice.