Vegetables High in Copper

Written by Daisy Whitbread, MScN
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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. (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

Shiitake Mushrooms

#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
Sweet Potatoes

#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.
Lima Beans

#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)
Turnip Greens

#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)
Beet 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)
Nutrition Facts for Cooked Beet Greens. (Source)
A Bowl of Spinach

#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
Soybean Sprouts

#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
Asparagus

#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)
Artichokes

#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)
Green Peas

#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 200 Vegetables High in Copper

Printable One Page Sheet

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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 Puree
(Source)		per cup80% DV
(0.7mg)
#2 Yautia
(Source)		per cup39% DV
(0.3mg)
#3 Pickled Beets
(Source)		per cup29% DV
(0.3mg)
#4 Pumpkin
(Source)		per cup cooked25% DV
(0.2mg)
#5 Jute Potherb (Molokhiya)
(Source)		per cup cooked25% DV
(0.2mg)
#6 Kohlrabi
(Source)		per cup cooked24% DV
(0.2mg)
#7 Lotus Root
(Source)		per 10 slices23% DV
(0.2mg)
#8 Canned Palm Hearts
(Source)		per cup22% DV
(0.2mg)
#9 Taro
(Source)		per cup20% DV
(0.2mg)
#10 Acorn Squash
(Source)		per cup cooked20% DV
(0.2mg)
#11 Chayote
(Source)		per cup cooked20% DV
(0.2mg)

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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

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