Vegetables High in Copper

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: July 28th, 2021

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 DV for copper is 0.9mg. (3)

For more high copper vegetables see the extended list of less common vegetables rich in copper.

Table of Contents

Introduction
List of Vegetables High in Copper
Printable
Less Common Copper Rich Vegetables
About the Data
Nutrient Ranking Tool
Related
Feedback
References

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)

Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

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)

Nutrition Facts for Mashed Sweet Potatoes. (Source)

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)

Nutrition Facts for Cooked Lima Beans. (Source)

#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)

Nutrition Facts for Cooked Turnip Greens. (Source)

#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)

Nutrition Facts for Cooked Beet Greens. (Source)

#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)

Nutrition Facts for Cooked Spinach. (Source)

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)

Nutrition Facts for Cooked Soybean Sprouts. (Source)

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)

Nutrition Facts for Asparagus (Cooked). (Source)

#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)

Nutrition Facts for Artichokes (Globe Or French). (Source)

#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)

Nutrition Facts for Cooked Green Peas. (Source)

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

Food	Serving	Copper
#1 Canned Tomato Puree View (Source)	per cup	80% DV (0.7mg)
#2 Yautia View (Source)	per cup	39% DV (0.3mg)
#3 Pickled Beets View (Source)	per cup	29% DV (0.3mg)
#4 Pumpkin View (Source)	per cup cooked	25% DV (0.2mg)
#5 Jute Potherb (Molokhiya) View (Source)	per cup cooked	25% DV (0.2mg)
#6 Kohlrabi View (Source)	per cup cooked	24% DV (0.2mg)
#7 Lotus Root View (Source)	per 10 slices	23% DV (0.2mg)
#8 Canned Palm Hearts View (Source)	per cup	22% DV (0.2mg)
#9 Taro View (Source)	per cup	20% DV (0.2mg)
#10 Acorn Squash View (Source)	per cup cooked	20% DV (0.2mg)
#11 Chayote View (Source)	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.

From the Nutrient Ranking Tool

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

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