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, and is necessary for a variety of functions throughout the body, including energy production, iron transport, nervous system function, 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.

List of Vegetables High in Copper

• 1. Shiitake Mushrooms + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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) + Add

  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 + Add

  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, depending on a person's age and gender. The daily value (DV) for copper is 0.9mg (900mcg) per day. The daily value is a general guideline that will prevent nutrient deficiency for most people and is listed on food labels, while the RDA is specific for particular groups of people. (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

Use the ranking tool links below to select foods and create your own food list to share or print.

• 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. Kumar P, Hamza N, Madhok B, De Alwis N, Sharma M, Miras AD, Mahawar KK. Copper Deficiency: Causes, Manifestations, and Treatment Obes Surg. 2016 Jun;26(6):1335-42. doi: 10.1007/s11695-016-2162-8. 27034062
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels