Vegetables High in Copper

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

Shiitake Mushrooms1 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
Sweet Potatoes2 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)
Lima Beans3 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)
Turnip Greens4 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)
Beet Greens5 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)
A Bowl of Spinach6 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
Soybean Sprouts7 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
Asparagus8 Asparagus
Copper
per Cup Cooked
Copper
per 100g
Copper
per 200 Calories
0.3mg
(33% DV)
0.2mg
(18% DV)
1.5mg
(167% DV)
Artichokes9 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)
Green Peas10 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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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

FoodServingCopper
1 Canned Tomato Pureeper cup80% DV
(0.7mg)
2 Yautiaper cup39% DV
(0.3mg)
3 Pickled Beetsper cup29% DV
(0.3mg)
4 Pumpkinper cup cooked25% DV
(0.2mg)
5 Jute Potherb (Molokhiya)per cup cooked25% DV
(0.2mg)
6 Kohlrabiper cup cooked24% DV
(0.2mg)
7 Lotus Rootper 10 slices23% DV
(0.2mg)
8 Canned Palm Heartsper cup22% DV
(0.2mg)
9 Taroper cup20% DV
(0.2mg)
10 Acorn Squashper cup cooked20% DV
(0.2mg)
11 Chayoteper cup cooked20% 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 %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

  1. Medline Plus on Copper
  2. U.S. Agricultural Research Service Food Data Central
  3. NIH: Dietary Supplement Label Database