Vegetables High in Copper

Written by Daisy Whitbread, MScN

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.

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#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.

#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)

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#5: Turnip Greens (Raw)

Copper in 100g	1 cup, chopped (55g)
0.4mg (18% DV)	0.2mg (10% DV)

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#6: Chicory Greens (Raw)

Copper in 100g	1 cup, chopped (29g)
0.3mg (15% DV)	0.1mg (4% DV)

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#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)

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#8: Taro (Cooked)

Copper in 100g	1 cup, sliced (132g)
0.2mg (10% DV)	0.3mg (13% DV)

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#9: Lima Beans (Cooked)

Copper in 100g	1 cup (180g)
0.2mg (10% DV)	0.4mg (18% DV)

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#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)

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#11: Spinach (Cooked)

Copper in 100g	1 cup (180g)
0.2mg (9% DV)	0.3mg (16% DV)

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#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)

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#13: Swiss Chard (Cooked)

Copper in 100g	1 cup, chopped (175g)
0.2mg (8% DV)	0.3mg (14% DV)

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#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)

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#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.