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Copper

Involved in

  • energy production
  • iron metabolism
  • connective tissue synthesis

Daily Reference Intake: 0.9mg (Specified by U.S. Food and Drug Administration)

Top Copper rich foods, grouped by food category:

Group / Food Amount1 % DRI2 100%3
Meat and meat products
Calf liver (fried in corn oil)
23.9mg2,651%4g
Lamb heart (roasted)
0.7mg73%136g
Lamb tongue (raw)
0.6mg71%141g
Lamb kidney (fried in corn oil)
0.6mg64%155g
Chicken liver (fried in corn oil)
0.5mg58%173g
Liver pate
0.5mg51%196g
Duck (roasted, meat, fat and skin)
0.2mg26%391g
Lamb brain (boiled)
0.2mg26%391g
Goose (meat, roasted, fat and skin)
0.2mg17%600g
Pasta with meat and tomato sauce (homemade)
0.1mg16%643g
Shish kebab (meat only)
0.1mg16%643g
Sausages (beef, grilled)
0.1mg16%643g
Tripe (dressed, stewed in milk)
0.1mg16%643g
Vegetables
Mushroom (dried)
8.7mg968%10g
Broad beans (whole, boiled in unsalted water)
0.4mg47%214g
Tomato puree
0.4mg46%220g
White mushrooms (stewed in unsalted water)
0.3mg39%257g
Soya beans (dried, boiled in unsalted water)
0.3mg36%281g
Houmous
0.3mg33%300g
Fenugreek leaves (raw)
0.3mg29%346g
Pinto beans (dried, boiled in unsalted water)
0.3mg29%346g
Chick peas (Kabuli, whole, dried, boiled in unsalted water)
0.3mg29%346g
Red kidney beans (dried, boiled in unsalted water)
0.3mg29%346g
Butter beans (dried, boiled in unsalted water)
0.2mg28%360g
Horseradish (raw)
0.2mg26%391g
Green and brown lentils (whole, dried, boiled in unsalted water)
0.2mg23%429g
Tofu (soya bean, steamed)
0.2mg22%450g
Rocket (raw)
0.2mg21%474g
Capsicum pepper (chilli, red, raw)
0.2mg19%529g
Alfalfa sprouts (raw)
0.2mg18%562g
Sweet potato (flesh only, boiled in unsalted water)
0.1mg16%643g
Haricot beans (whole, dried, boiled in unsalted water)
0.1mg16%643g
Soups, sauces and miscellaneous foods
Dried yeast
5mg556%18g
Mustard (smooth)
0.2mg21%474g
Lentil soup (homemade)
0.2mg18%562g
Milk and milk products
Cocoa powder
3.9mg433%23g
Parmesan cheese (fresh)
0.8mg93%107g
Emmental cheese
0.6mg68%148g
Nuts and seeds
Sunflower seeds
2.3mg252%40g
Cashew nuts (kernel only, plain)
2.1mg234%43g
Brazil nuts (kernel only)
1.8mg196%51g
Pumpkin seeds
1.6mg174%57g
Tahini paste
1.5mg164%61g
Sesame seeds
1.5mg162%62g
Walnuts (kernel only)
1.3mg149%67g
Hazelnuts (kernel only, raw)
1.2mg137%73g
Pecan nuts (kernel only)
1.1mg119%84g
Almonds (whole kernels)
1.0mg114%87g
Peanuts (kernel only, plain, unsalted)
1.0mg113%88g
Pistachio nuts (kernel only, roasted and salted)
0.8mg92%108g
Quinoa (raw)
0.8mg91%110g
Peanut butter (smooth)
0.7mg78%129g
Peanuts (dry roasted)
0.6mg71%141g
Macadamia nuts (salted)
0.4mg48%209g
Fish and fish products
Shrimps (boiled)
1.9mg213%47g
Oysters (raw, weighed with shells)
1.0mg117%86g
Squid (raw)
1.0mg109%92g
Crab (white meat, purchased cooked)
0.9mg106%95g
Cuttlefish (raw)
0.6mg66%153g
Lobster (boiled, weighed with shell)
0.5mg54%184g
Crayfish (raw)
0.4mg49%205g
Octopus (raw)
0.4mg44%225g
King prawns (grilled from raw)
0.3mg39%257g
Langoustine (boiled)
0.3mg36%281g
Conger eel (flesh only, grilled)
0.2mg27%375g
Mussels (purchased cooked)
0.2mg19%529g
Sardines (flesh only, grilled)
0.2mg19%529g
Scallops (steamed)
0.1mg16%643g
Herbs and spices
Celery seeds
1.4mg152%66g
Black pepper
1.3mg148%68g
Cardamom (ground)
1.3mg144%69g
Curry powder
1.0mg116%87g
Chilli powder
1mg111%90g
Turmeric (ground)
1mg111%90g
Coriander seeds
1.0mg108%93g
White pepper
0.9mg101%99g
Cumin seeds
0.9mg97%103g
Thyme (dried, ground)
0.9mg96%105g
Paprika
0.7mg79%127g
Oregano (dried, ground)
0.6mg70%143g
Ginger (ground)
0.4mg50%200g
Cayenne pepper (ground)
0.4mg50%200g
Bay leaf (dried)
0.4mg47%214g
Cereals and cereal products
Egg Pasta (fresh, raw)
0.8mg92%108g
Wheatgerm
0.8mg91%110g
Chapati flour (brown)
0.8mg83%120g
Buckwheat (groats)
0.7mg78%129g
Bulgur (wheat, raw)
0.5mg51%196g
Pasta (plain, fresh, boiled)
0.5mg51%196g
Wheat flour (wholemeal)
0.4mg41%243g
Oats porridge (unfortified)
0.4mg41%243g
Brown bread rolls (crusty)
0.3mg38%265g
Rye flour
0.3mg37%273g
Crispbread (rye)
0.3mg36%281g
Wheat flour (brown)
0.3mg36%281g
Egg Pasta (white, dried, raw)
0.3mg32%310g
Bread rolls (wholemeal)
0.3mg29%346g
Spaghetti (wholewheat, dried, boiled in unsalted water)
0.3mg29%346g
Semolina (raw)
0.2mg27%375g
Wild rice (boiled in unsalted water)
0.2mg27%375g
Wholemeal bread (average)
0.2mg26%391g
Couscous (plain, cooked)
0.2mg23%429g
Rice flour
0.2mg22%450g
Chapati flour (white)
0.2mg21%474g
Brown bread rolls (soft)
0.2mg20%500g
Brown bread (average)
0.2mg19%529g
Red rice (boiled in unsalted water)
0.2mg17%600g
Basmati rice (brown, boiled in unsalted water)
0.1mg16%643g
White bread (average)
0.1mg16%643g
Pearl Barley (boiled)
0.1mg16%643g
Sugars, preserves and snacks
Plain Chocolate
0.7mg79%127g
Milk Chocolate
0.3mg34%290g
Fruit
Sultanas
0.4mg44%225g
Dried apricots
0.4mg44%225g
Raisins (dried)
0.4mg41%243g
Avocado (Fuerte, flesh only)
0.3mg39%257g
Dried figs (whole fruit)
0.3mg33%300g
Lemons (whole, without pips)
0.3mg29%346g
Avocado (Hass, flesh only)
0.2mg28%360g
Dates (dried, flesh and skin, weighed with stones)
0.2mg24%409g
Green olives (in brine, drained, flesh and skin, weighed with stones)
0.2mg20%500g
Kiwi fruit (flesh only, raw)
0.2mg19%529g
Prunes (flesh and skin)
0.2mg18%562g
Lychees (raw, flesh only)
0.2mg17%600g
Blackcurrants (raw)
0.1mg16%643g
Eggs
Chicken egg yolk (boiled)
0.2mg17%600g

1) Per 100 gram or 100 milliliters of food or drink
2) % Daily Reference Intakes
3) Amount of food needed to meet 100%
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