Vegetables High in Copper
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.
| Copper in 100g | 1 cup 1" pieces, loosely packed (16g) |
| 1.5mg (75% DV) | 0.2mg (12% DV) |
| Copper in 100g | 1 cup pieces (145g) | 4 mushrooms (72g) |
| 0.9mg (45% DV) | 1.3mg (65% DV) | 0.6mg (32% DV) |
| Copper in 100g | 1 skin (34g) |
| 0.9mg (44% DV) | 0.3mg (15% DV) |
| Copper in 100g | 1/2 cup (35g) | 10 sprouts (10g) |
| 0.4mg (21% DV) | 0.1mg (7% DV) | 0mg (2% DV) |
| Copper in 100g | 1 cup, chopped (55g) |
| 0.4mg (18% DV) | 0.2mg (10% DV) |
| Copper in 100g | 1 cup, chopped (29g) |
| 0.3mg (15% DV) | 0.1mg (4% DV) |
| Copper in 100g | 1/4 cup (4g) | 9 sprigs (20g) |
| 0.2mg (11% DV) | 0mg (0% DV) | 0mg (2% DV) |
| Copper in 100g | 1 cup, sliced (132g) |
| 0.2mg (10% DV) | 0.3mg (13% DV) |
| Copper in 100g | 1 cup (180g) |
| 0.2mg (10% DV) | 0.4mg (18% DV) |
| Copper in 100g | 1 cup (38g) | 1 leaf (32g) |
| 0.2mg (10% DV) | 0.1mg (4% DV) | 0.1mg (3% DV) |
| Copper in 100g | 1 cup (180g) |
| 0.2mg (9% DV) | 0.3mg (16% DV) |
| 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) |
| Copper in 100g | 1 cup, chopped (175g) |
| 0.2mg (8% DV) | 0.3mg (14% DV) |
| 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) |
| Copper in 100g | 1 cup chopped (60g) | 10 sprigs (10g) |
| 0.1mg (7% DV) | 0.1mg (4% DV) | 0mg (1% DV) |
