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Foods high in Copper

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much copper they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 0.9 mg.

Foods high in Copper
FoodTypical portionIn that portionPer 100 kcal
Veal, variety meats and by-products, liver, raw100 g11.9 mg (1318% DV)8.47 mg
Lamb, New Zealand, imported, liver, raw100 g11.4 mg (1267% DV)8.38 mg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)11.8 mg (1313% DV)8.34 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried100 g13.4 mg (1489% DV)7.98 mg
Veal, variety meats and by-products, liver, cooked, pan-fried1 slice (67 g)10.1 mg (1120% DV)7.8 mg
Veal, variety meats and by-products, liver, cooked, braised1 slice (80 g)12 mg (1328% DV)7.78 mg
Beef, variety meats and by-products, liver, cooked, braised1 slice (68 g)9.71 mg (1079% DV)7.48 mg
Beef, variety meats and by-products, liver, raw100 g9.76 mg (1084% DV)7.23 mg
Mollusks, oyster, eastern, canned1 cup, drained (162 g)7.23 mg (803% DV)6.56 mg
Goose, liver, raw1 liver (94 g)7.07 mg (786% DV)5.66 mg
Mollusks, oyster, eastern, wild, cooked, dry heat6 medium (59 g)2.62 mg (291% DV)5.62 mg
Mollusks, oyster, eastern, wild, raw6 medium (84 g)2.4 mg (267% DV)5.6 mg
Mollusks, oyster, eastern, wild, cooked, moist heat6 medium (42 g)2.4 mg (266% DV)5.59 mg
Duck, domesticated, liver, raw1 liver (44 g)2.62 mg (291% DV)4.38 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g5.3 mg (589% DV)3.98 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled100 g5.73 mg (637% DV)3.82 mg
Grape leaves, canned100 g1.84 mg (205% DV)2.67 mg
Seaweed, spirulina, raw100 g0.6 mg (66% DV)2.3 mg
Mushrooms, brown, italian, or crimini, raw1 cup, whole (87 g)0.43 mg (48% DV)2.27 mg
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw1 cup, whole (87 g)0.43 mg (48% DV)2.27 mg
Mollusks, oyster, eastern, cooked, breaded and fried6 medium (88 g)3.78 mg (420% DV)2.16 mg
Seaweed, spirulina, dried1 cup (112 g)6.83 mg (759% DV)2.1 mg
Soy flour, defatted1 cup (105 g)4.27 mg (474% DV)1.24 mg
Rowal, raw½ cup (114 g)1.21 mg (134% DV)0.95 mg
Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted100 g1.2 mg (133% DV)0.91 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)0.52 mg (58% DV)0.73 mg
Seeds, sesame butter, paste1 tbsp (16 g)0.67 mg (75% DV)0.72 mg
Seeds, sesame seeds, whole, dried1 cup (144 g)5.88 mg (653% DV)0.71 mg
Winged beans, mature seeds, raw1 cup (182 g)5.24 mg (582% DV)0.7 mg
Pork, cured, ham, rump, bone-in, separable lean only, unheated100 g0.87 mg (96% DV)0.69 mg
Turkey, all classes, liver, raw1 raw, liver (78 g)0.67 mg (75% DV)0.67 mg
Soy flour, full-fat, raw1 cup, stirred (84 g)2.45 mg (273% DV)0.67 mg
Seeds, breadnut tree seeds, dried1 cup (160 g)3.93 mg (436% DV)0.67 mg
Seeds, breadnut tree seeds, raw100 g1.44 mg (160% DV)0.67 mg
Seeds, breadfruit seeds, roasted100 g1.32 mg (147% DV)0.64 mg
Pork, fresh, variety meats and by-products, kidneys, raw1 kidney (233 g)1.45 mg (161% DV)0.62 mg
Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted100 g1.09 mg (121% DV)0.62 mg
Soy meal, defatted, raw1 cup (122 g)2.44 mg (271% DV)0.59 mg
Vermicelli, made from soy1 cup (140 g)2.68 mg (298% DV)0.58 mg
Turkey, all classes, liver, cooked, simmered1 liver, cooked (53 g)0.55 mg (62% DV)0.55 mg
Pork, fresh, variety meats and by-products, liver, raw100 g0.68 mg (75% DV)0.51 mg
Turkey, all classes, heart, cooked, simmered1 heart (20 g)0.17 mg (18% DV)0.47 mg
Wheat bran, crude1 cup (58 g)0.58 mg (64% DV)0.46 mg
Cheese, American, nonfat or fat free1 serving (19 g)0.11 mg (12% DV)0.44 mg
Carambola, (starfruit), raw1 cup, sliced (108 g)0.15 mg (16% DV)0.44 mg
Beverage, instant breakfast powder, chocolate, not reconstituted1 envelope (37 g)0.53 mg (59% DV)0.4 mg
Blackberries, raw1 cup (144 g)0.24 mg (26% DV)0.38 mg
Acerola juice, raw1 cup (242 g)0.21 mg (23% DV)0.37 mg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)0.7 mg (78% DV)0.35 mg
Carissa, (natal-plum), raw1 cup, slices (150 g)0.32 mg (35% DV)0.34 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.