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 producing blood cells, preventing anemia, and strengthening our bones. (1)
Vegetables high in copper include mushrooms, sweet potatoes, lima beans, turnip greens, beet greens, spinach, soybean sprouts, asparagus, artichokes, and green peas. (2) The current daily value (DV) for copper is 0.9mg. (3)
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| Copper per Cup Cooked | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 1.3mg (144% DV) | 0.9mg (100% DV) | 3.2mg (356% DV) |
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) |
- 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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
See All 190 Vegetables High in Copper
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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) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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