Foods high in Copper
Among the foods high in copper, offal are leading with up to 15mg of copper per 100g consumed. They are followed by shellfish and other crustaceans (up to 10mg per 100g), chocolate is also a source of copper as well as dried fruits and vegetables.
What foods are high in Copper ?
[+] Dairy products and Eggs high in Copper
- Egg, chicken, omelet, with cheese
- Cheese, goat, soft, (more than 55% water, 21% M.F.)
- Egg, chicken, dried, whole, stabilized
- Cheese, parmesan, dry grated
- Egg, chicken, white, pan dried, flakes
- Yogourt, chocolate, fat free
- Egg substitute, powder
- Egg, chicken, dried, whole
- Cream, substitute, flavoured, liquid
- Egg, chicken, yolk, fresh or frozen, raw
- Per 100g
- 1.38 mg
- 0.73 mg
- 0.27 mg
- 0.24 mg
- 0.23 mg
- 0.21 mg
- 0.2 mg
- 0.2 mg
- 0.14 mg
- 0.13 mg
[+] Vegetables high in Copper
- Seaweed, spirulina, dried
- Mushroom, shiitake, dried
- Jew's ear (cloud or wood ear, pepeao), dried
- Soy flour, defatted
- Soy flour, full-fat, raw
- Beans, winged (goa beans), dry, raw
- Soy flour, full-fat, roasted
- Peanut flour, low-fat
- Soy meal, defatted, raw
- Vermicelli, made from soy, dry
- Per 100g
- 6.1 mg
- 5.17 mg
- 5.07 mg
- 4.07 mg
- 2.92 mg
- 2.88 mg
- 2.22 mg
- 2.04 mg
- 2 mg
- 1.92 mg
[+] Cereals, Pasta and Baked products high in Copper
- Grains, barley, malt extract, dried
- Grains, buckwheat
- Grains, wheat bran, crude
- Grains, quinoa, flour
- Grains, teff, uncooked
- Grains, wheat germ, crude
- Grains, amaranth, flour
- Grains, rye flour, dark
- Grains, millet, dry
- Grains, sorghum, flour
- Per 100g
- 2.4 mg
- 1.1 mg
- 1 mg
- 0.83 mg
- 0.81 mg
- 0.8 mg
- 0.77 mg
- 0.75 mg
- 0.75 mg
- 0.75 mg
[+] Poultry products high in Copper
- Dove (includes squab), cooked
- Quail, cooked, total edible
- Chicken, liver, all classes, cooked, pan-fried
- Chicken, broiler, heart, simmered
- Chicken, broiler, liver, simmered
- Turkey, all classes, heart, simmered
- Chicken, broiler, giblets, flour coated, fried
- Chicken, broiler, giblets, simmered
- Chicken breast tenders, cooked in microwave
- Chicken, stewing, giblets, simmered
- Per 100g
- 0.76 mg
- 0.59 mg
- 0.54 mg
- 0.5 mg
- 0.5 mg
- 0.49 mg
- 0.42 mg
- 0.33 mg
- 0.32 mg
- 0.3 mg
[+] Finfish and Shellfish products high in Copper
- Mollusks, oyster, eastern (blue point), wild, boiled...
- Mollusks, squid (calamary), mixed species, flour...
- Mollusks, whelk, unspecified, boiled or steamed
- Lobster, american (northern), boiled or steamed
- Mollusks, squid (calamary), mixed species, raw
- Lobster, american (northern), raw
- Mollusks, oyster, pacific, raw
- Crab, alaska king, boiled or steamed
- Mollusks, whelk, unspecified, raw
- Mollusks, cuttlefish, mixed spsecies, boiled or steamed
- Per 100g
- 7.57 mg
- 2.11 mg
- 2.06 mg
- 1.94 mg
- 1.89 mg
- 1.66 mg
- 1.58 mg
- 1.18 mg
- 1.03 mg
- 1 mg
[+] Beef, Pork, Lamb and meat high in Copper
- Veal, liver, pan-fried
- Beef, liver, pan-fried
- Lamb, liver, pan-fried
- Lamb, liver, braised
- Pork, cured, ham, rump, bone-in, separable lean only
- Veal, spleen, braised
- Beef, spleen, braised
- Pork, cured, ham, rump, bone-in, separable lean only
- Pork, kidney, braised
- Pork, liver, braised
- Per 100g
- 15.05 mg
- 14.59 mg
- 9.83 mg
- 7.07 mg
- 1.2 mg
- 0.93 mg
- 0.92 mg
- 0.87 mg
- 0.68 mg
- 0.63 mg
[+] Fruits and Juices high in Copper
- Rowal, raw
- Black crowberry (curlewberry), native
- Longan, dried
- Lychee, dried
- Prune, dehydrated (low moisture), uncooked
- Apricots, dehydrated (low moisture), sulphured
- Peach, dehydrated (low moisture), sulphured, uncooked
- Current, zante, dried
- Persimmon, japanese, dried
- Banana, dehydrated or banana powder
- Per 100g
- 1.06 mg
- 1 mg
- 0.81 mg
- 0.63 mg
- 0.61 mg
- 0.58 mg
- 0.49 mg
- 0.47 mg
- 0.44 mg
- 0.39 mg
[+] Nuts, Seeds and Spices high in Copper
- Seeds, sesame butter, from whole seed, paste
- Seeds, sesame seeds, whole, dried
- Spices, mace, ground
- Seeds, breadnuttree seeds, dried
- Nuts, cashew nuts, dry roasted, salted
- Nuts, cashew butter, plain, salted
- Nuts, cashew nuts, oil roasted, salted
- Seeds, flaxseeds (linseeds), whole and ground
- Seeds, sunflower seed kernels, toasted, salted
- Seeds, sunflower seed butter, salted
- Per 100g
- 4.21 mg
- 4.08 mg
- 2.47 mg
- 2.46 mg
- 2.22 mg
- 2.19 mg
- 2.04 mg
- 1.9 mg
- 1.83 mg
- 1.83 mg
Why we need foods high in Copper ?
Copper, in synergy with iron, allows oxygen to bind to red blood cells to be transported throughout the body. Copper is also involved in strengthening the skeleton and helps bones and cartilages to be more resistant.
Finally, eating regular foods high in copper boosts the immune system. Copper is an important trace element with the recommended daily amounts to 800 mg for an adult.