Copper

Involved in

• energy production
• iron metabolism
• connective tissue synthesis

Daily Reference Intake: 0.9mg (Specified by U.S. Food and Drug Administration)

Top Copper rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Meat and meat products
	Calf liver (fried in corn oil)	23.9mg	2,651%	4g
	Lamb heart (roasted)	0.7mg	73%	136g
	Lamb tongue (raw)	0.6mg	71%	141g
	Lamb kidney (fried in corn oil)	0.6mg	64%	155g
	Chicken liver (fried in corn oil)	0.5mg	58%	173g
	Liver pate	0.5mg	51%	196g
	Duck (roasted, meat, fat and skin)	0.2mg	26%	391g
	Lamb brain (boiled)	0.2mg	26%	391g
	Goose (meat, roasted, fat and skin)	0.2mg	17%	600g
	Pasta with meat and tomato sauce (homemade)	0.1mg	16%	643g
	Shish kebab (meat only)	0.1mg	16%	643g
	Sausages (beef, grilled)	0.1mg	16%	643g
	Tripe (dressed, stewed in milk)	0.1mg	16%	643g
	Vegetables
	Mushroom (dried)	8.7mg	968%	10g
	Broad beans (whole, boiled in unsalted water)	0.4mg	47%	214g
	Tomato puree	0.4mg	46%	220g
	White mushrooms (stewed in unsalted water)	0.3mg	39%	257g
	Soya beans (dried, boiled in unsalted water)	0.3mg	36%	281g
	Houmous	0.3mg	33%	300g
	Fenugreek leaves (raw)	0.3mg	29%	346g
	Pinto beans (dried, boiled in unsalted water)	0.3mg	29%	346g
	Chick peas (Kabuli, whole, dried, boiled in unsalted water)	0.3mg	29%	346g
	Red kidney beans (dried, boiled in unsalted water)	0.3mg	29%	346g
	Butter beans (dried, boiled in unsalted water)	0.2mg	28%	360g
	Horseradish (raw)	0.2mg	26%	391g
	Green and brown lentils (whole, dried, boiled in unsalted water)	0.2mg	23%	429g
	Tofu (soya bean, steamed)	0.2mg	22%	450g
	Rocket (raw)	0.2mg	21%	474g
	Capsicum pepper (chilli, red, raw)	0.2mg	19%	529g
	Alfalfa sprouts (raw)	0.2mg	18%	563g
	Sweet potato (flesh only, boiled in unsalted water)	0.1mg	16%	643g
	Haricot beans (whole, dried, boiled in unsalted water)	0.1mg	16%	643g
	Soups, sauces and miscellaneous foods
	Dried yeast	5mg	556%	18g
	Mustard (smooth)	0.2mg	21%	474g
	Lentil soup (homemade)	0.2mg	18%	563g
	Milk and milk products
	Cocoa powder	3.9mg	433%	23g
	Parmesan cheese (fresh)	0.8mg	93%	107g
	Emmental cheese	0.6mg	68%	148g
	Nuts and seeds
	Sunflower seeds	2.3mg	252%	40g
	Cashew nuts (kernel only, plain)	2.1mg	234%	43g
	Brazil nuts (kernel only)	1.8mg	196%	51g
	Pumpkin seeds	1.6mg	174%	57g
	Tahini paste	1.5mg	164%	61g
	Sesame seeds	1.5mg	162%	62g
	Walnuts (kernel only)	1.3mg	149%	67g
	Hazelnuts (kernel only, raw)	1.2mg	137%	73g
	Pecan nuts (kernel only)	1.1mg	119%	84g
	Almonds (whole kernels)	1.0mg	114%	87g
	Peanuts (kernel only, plain, unsalted)	1.0mg	113%	88g
	Pistachio nuts (kernel only, roasted and salted)	0.8mg	92%	108g
	Quinoa (raw)	0.8mg	91%	110g
	Peanut butter (smooth)	0.7mg	78%	129g
	Peanuts (dry roasted)	0.6mg	71%	141g
	Macadamia nuts (salted)	0.4mg	48%	209g
	Fish and fish products
	Shrimps (boiled)	1.9mg	213%	47g
	Oysters (raw, weighed with shells)	1.0mg	117%	86g
	Squid (raw)	1.0mg	109%	92g
	Crab (white meat, purchased cooked)	0.9mg	106%	95g
	Cuttlefish (raw)	0.6mg	66%	153g
	Lobster (boiled, weighed with shell)	0.5mg	54%	184g
	Crayfish (raw)	0.4mg	49%	205g
	Octopus (raw)	0.4mg	44%	225g
	King prawns (grilled from raw)	0.3mg	39%	257g
	Langoustine (boiled)	0.3mg	36%	281g
	Conger eel (flesh only, grilled)	0.2mg	27%	375g
	Mussels (purchased cooked)	0.2mg	19%	529g
	Sardines (flesh only, grilled)	0.2mg	19%	529g
	Scallops (steamed)	0.1mg	16%	643g
	Herbs and spices
	Celery seeds	1.4mg	152%	66g
	Black pepper	1.3mg	148%	68g
	Cardamom (ground)	1.3mg	144%	69g
	Curry powder	1.0mg	116%	87g
	Chilli powder	1mg	111%	90g
	Turmeric (ground)	1mg	111%	90g
	Coriander seeds	1.0mg	108%	93g
	White pepper	0.9mg	101%	99g
	Cumin seeds	0.9mg	97%	103g
	Thyme (dried, ground)	0.9mg	96%	105g
	Paprika	0.7mg	79%	127g
	Oregano (dried, ground)	0.6mg	70%	143g
	Ginger (ground)	0.4mg	50%	200g
	Cayenne pepper (ground)	0.4mg	50%	200g
	Bay leaf (dried)	0.4mg	47%	214g
	Cereals and cereal products
	Egg Pasta (fresh, raw)	0.8mg	92%	108g
	Wheatgerm	0.8mg	91%	110g
	Chapati flour (brown)	0.8mg	83%	120g
	Buckwheat (groats)	0.7mg	78%	129g
	Bulgur (wheat, raw)	0.5mg	51%	196g
	Pasta (plain, fresh, boiled)	0.5mg	51%	196g
	Wheat flour (wholemeal)	0.4mg	41%	243g
	Oats porridge (unfortified)	0.4mg	41%	243g
	Brown bread rolls (crusty)	0.3mg	38%	265g
	Rye flour	0.3mg	37%	273g
	Crispbread (rye)	0.3mg	36%	281g
	Wheat flour (brown)	0.3mg	36%	281g
	Egg Pasta (white, dried, raw)	0.3mg	32%	310g
	Bread rolls (wholemeal)	0.3mg	29%	346g
	Spaghetti (wholewheat, dried, boiled in unsalted water)	0.3mg	29%	346g
	Semolina (raw)	0.2mg	27%	375g
	Wild rice (boiled in unsalted water)	0.2mg	27%	375g
	Wholemeal bread (average)	0.2mg	26%	391g
	Couscous (plain, cooked)	0.2mg	23%	429g
	Rice flour	0.2mg	22%	450g
	Chapati flour (white)	0.2mg	21%	474g
	Brown bread rolls (soft)	0.2mg	20%	500g
	Brown bread (average)	0.2mg	19%	529g
	Red rice (boiled in unsalted water)	0.2mg	17%	600g
	Basmati rice (brown, boiled in unsalted water)	0.1mg	16%	643g
	White bread (average)	0.1mg	16%	643g
	Pearl Barley (boiled)	0.1mg	16%	643g
	Sugars, preserves and snacks
	Plain Chocolate	0.7mg	79%	127g
	Milk Chocolate	0.3mg	34%	290g
	Fruit
	Sultanas	0.4mg	44%	225g
	Dried apricots	0.4mg	44%	225g
	Raisins (dried)	0.4mg	41%	243g
	Avocado (Fuerte, flesh only)	0.3mg	39%	257g
	Dried figs (whole fruit)	0.3mg	33%	300g
	Lemons (whole, without pips)	0.3mg	29%	346g
	Avocado (Hass, flesh only)	0.2mg	28%	360g
	Dates (dried, flesh and skin, weighed with stones)	0.2mg	24%	409g
	Green olives (in brine, drained, flesh and skin, weighed with stones)	0.2mg	20%	500g
	Kiwi fruit (flesh only, raw)	0.2mg	19%	529g
	Prunes (flesh and skin)	0.2mg	18%	563g
	Lychees (raw, flesh only)	0.2mg	17%	600g
	Blackcurrants (raw)	0.1mg	16%	643g
	Eggs
	Chicken egg yolk (boiled)	0.2mg	17%	600g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%