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
#1: Shiitake Mushrooms
| Copper per Cup Cooked | Copper per 100g |
| 144% DV (1.3mg) | 100% DV (0.9mg) |
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 |
| 79% DV (0.7mg) | 31% DV (0.3mg) |
37% DV in a baked potato.
#3: Lima Beans
| Copper per Cup Cooked | Copper per 100g |
| 58% DV (0.5mg) | 34% DV (0.3mg) |
#4: Turnip Greens
| Copper per Cup Cooked | Copper per 100g |
| 40% DV (0.4mg) | 28% DV (0.3mg) |
#5: Beet Greens
| Copper per Cup Cooked | Copper per 100g |
| 40% DV (0.4mg) | 28% DV (0.3mg) |
#6: Spinach
| Copper per Cup Cooked | Copper per 100g |
| 35% DV (0.3mg) | 19% DV (0.2mg) |
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 |
| 34% DV (0.3mg) | 37% DV (0.3mg) |
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 |
| 33% DV (0.3mg) | 18% DV (0.2mg) |
#9: Artichokes (Globe or French)
| Copper in a Medium Artichoke | Copper per 100g |
| 33% DV (0.3mg) | 26% DV (0.2mg) |
#10: Green Peas
| Copper per Cup Cooked | Copper per 100g |
| 31% DV (0.3mg) | 19% DV (0.2mg) |
See All 200 Vegetables High in Copper
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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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From the Nutrient Ranking Tool
- Foods High in Copper
- Foods Low in Copper
- Vegetables High in Copper
- Fruits High in Copper
- Vegetarian Foods High in Copper
- Nuts High in Copper
- Grains High in Copper
- Beans High in Copper
- Dairy High in Copper
- Breakfast Cereals High in Copper
- Fast Foods High in Copper
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.