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Vegetables High in Copper

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition DataLast Updated: July 26th, 2019

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. (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 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)

Source: Nutrition Facts for Cooked Shiitake Mushrooms

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)

Source: Nutrition Facts for Mashed Sweet Potatoes

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)

Source: Nutrition Facts for Cooked Lima Beans

#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)

Source: Nutrition Facts for Cooked Turnip Greens

#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)

Source: Nutrition Facts for Cooked Beet Greens

#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)

Source: Nutrition Facts for Cooked Spinach

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)

Source: Nutrition Facts for Cooked Soybean Sprouts

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)

Source: Nutrition Facts for Asparagus (Cooked)

#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)

Source: Nutrition Facts for Artichokes (Globe Or French)

#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)

Source: Nutrition Facts for Cooked Green Peas

See All 200 Vegetables High in Copper

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Printable list of vegetables high in copper including mushrooms, sweet potatoes, lima beans, turnip greens, beet greens, spinach, soybean sprouts, asparagus, artichokes, and green peas.

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)

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