Foods high in copper

The top 20 foods in our database by content per 100 g.

Daily target

0.9mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Beef liver	9.8 mg	1,084%	—
2	Sesame seedstbsp (9 g): 0.37 mg	4.1 mg	453%	—
3	Cashewshandful (28 g): 0.62 mg	2.2 mg	244%	—
4	Squid	1.9 mg	210%	—
5	Sunflower seedstbsp (9 g): 0.17 mg	1.9 mg	209%	—
6	Brazil nutshandful (28 g): 0.49 mg	1.7 mg	193%	—
7	Hazelnutshandful (28 g): 0.48 mg	1.7 mg	191%	—
8	Soybeans	1.7 mg	184%	0.41 mg
9	Poppy seedstbsp (8.8 g): 0.14 mg	1.6 mg	181%	—
10	Pumpkin seedstbsp (8.6 g): 0.12 mg	1.3 mg	149%	—
11	Pine nutstbsp (8.6 g): 0.11 mg	1.3 mg	147%	—
12	Red lentils	1.3 mg	144%	—
13	Pistachioshandful (28 g): 0.36 mg	1.3 mg	144%	—
14	Flaxseedtbsp (10 g): 0.12 mg	1.2 mg	136%	—
15	Walnutshandful (28 g): 0.34 mg	1.2 mg	134%	—
16	White beans	0.98 mg	109%	0.29 mg
17	Mung beans	0.94 mg	104%	0.16 mg
18	Chia seedstbsp (12 g): 0.11 mg	0.92 mg	102%	—
19	Almondshandful (28 g): 0.25 mg	0.91 mg	101%	—
20	Pinto beans	0.89 mg	99%	0.22 mg

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

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Data: USDA FoodData Central.