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Foods richest in Copper

Copper is an essential mineral that plays a crucial role in human health. It is involved in various biological processes, including red blood cell formation, immune system maintenance, and nerve function regulation. Copper is also important for energy production and the synthesis of collagen in the skin and connective tissues. Good sources of copper include seafood, nuts and seeds, meat and poultry, whole grains, and some vegetables. The daily requirement of copper varies by age and gender, with the recommended intake for adults being between 0,9 to 1 mg.
Read our fully detailed article about Copper
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Copper per 100 gr. Copper per oz
Veal, variety meats and by-products, liver, cooked, pan-fried 15.05 mg 4.3 mg
Veal, variety meats and by-products, liver, cooked, braised 14.94 mg 4.2 mg
Beef, variety meats and by-products, liver, cooked, pan-fried 14.59 mg 4.1 mg
Beef, variety meats and by-products, liver, cooked, braised 14.28 mg 4 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried 13.4 mg 3.8 mg
Veal, variety meats and by-products, liver, raw 11.87 mg 3.4 mg
Lamb, New Zealand, imported, liver, raw 11.4 mg 3.2 mg
Lamb, variety meats and by-products, liver, cooked, pan-fried 9.83 mg 2.8 mg
Beef, variety meats and by-products, liver, raw 9.76 mg 2.8 mg
Goose, liver, raw 7.52 mg 2.1 mg
List continued below
Lamb, variety meats and by-products, liver, cooked, braised 7.07 mg 2 mg
Lamb, variety meats and by-products, liver, raw 6.98 mg 2 mg
Seaweed, spirulina, dried 6.1 mg 1.7 mg
Duck, domesticated, liver, raw 5.96 mg 1.7 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 5.73 mg 1.6 mg
Mollusks, oyster, eastern, wild, cooked, moist heat 5.71 mg 1.6 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw 5.3 mg 1.5 mg
Mushrooms, shiitake, dried 5.17 mg 1.5 mg
Beef, New Zealand, imported, sweetbread, cooked, boiled 5.1 mg 1.4 mg
Beef, New Zealand, imported, sweetbread, raw 5.1 mg 1.4 mg
Soy flour, low-fat, crude protein basis (N x 6.25) 5.08 mg 1.4 mg
Pepeao, dried 5.07 mg 1.4 mg
Mollusks, oyster, eastern, canned 4.46 mg 1.3 mg
Mollusks, oyster, eastern, wild, cooked, dry heat 4.44 mg 1.3 mg
Mollusks, oyster, eastern, cooked, breaded and fried 4.29 mg 1.2 mg
Seeds, sesame butter, paste 4.21 mg 1.2 mg
Seeds, sesame seeds, whole, dried 4.08 mg 1.2 mg
Soy flour, defatted 4.07 mg 1.2 mg
Cocoa, dry powder, unsweetened 3.79 mg 1.1 mg
Cocoa, dry powder, hi-fat or breakfast, plain 3.61 mg 1 mg
Cocoa, dry powder, hi-fat or breakfast, processed with alkali 3.61 mg 1 mg
Cocoa, dry powder, unsweetened, processed with alkali 3.61 mg 1 mg
Baking chocolate, unsweetened, squares 3.23 mg 0.9 mg
Soy flour, full-fat, raw, crude protein basis (N x 6.25) 2.92 mg 0.8 mg
Soy flour, full-fat, raw 2.92 mg 0.8 mg
Winged beans, mature seeds, raw 2.88 mg 0.8 mg
Mollusks, oyster, eastern, wild, raw 2.86 mg 0.8 mg
Moose, liver, braised (Alaska Native) 2.79 mg 0.8 mg
Mollusks, oyster, Pacific, cooked, moist heat 2.68 mg 0.8 mg
Beverages, Protein powder soy based 2.62 mg 0.7 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 2.6 mg 0.7 mg
Beverages, nutritional shake mix, high protein, powder 2.5 mg 0.7 mg
Seeds, sesame seeds, whole, roasted and toasted 2.47 mg 0.7 mg
Spices, mace, ground 2.47 mg 0.7 mg
Snacks, soy chips or crisps, salted 2.46 mg 0.7 mg
Seeds, breadnut tree seeds, dried 2.46 mg 0.7 mg
OSCAR MAYER, Luncheon Loaf (spiced) 2.31 mg 0.7 mg
Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 2.22 mg 0.6 mg
Soy flour, full-fat, roasted 2.22 mg 0.6 mg
Nuts, cashew nuts, dry roasted, with salt added 2.22 mg 0.6 mg
Nuts, cashew nuts, dry roasted, without salt added 2.22 mg 0.6 mg
Nuts, cashew nuts, raw 2.2 mg 0.6 mg
Nuts, cashew butter, plain, without salt added 2.19 mg 0.6 mg
Gelatins, dry powder, unsweetened 2.16 mg 0.6 mg
Mollusks, squid, mixed species, cooked, fried 2.11 mg 0.6 mg
Spices, basil, dried 2.1 mg 0.6 mg
Mollusks, whelk, unspecified, cooked, moist heat 2.06 mg 0.6 mg
Nuts, cashew nuts, oil roasted, without salt added 2.04 mg 0.6 mg
Nuts, cashew nuts, oil roasted, with salt added 2.04 mg 0.6 mg
Peanut flour, low fat 2.04 mg 0.6 mg
Soy meal, defatted, raw, crude protein basis (N x 6.25) 2 mg 0.6 mg
Soy meal, defatted, raw 2 mg 0.6 mg
Vermicelli, made from soy 1.92 mg 0.5 mg
Baking chocolate, unsweetened, liquid 1.91 mg 0.5 mg
Mollusks, squid, mixed species, raw 1.89 mg 0.5 mg
Grape leaves, canned 1.84 mg 0.5 mg
Seeds, sunflower seed kernels, toasted, with salt added 1.83 mg 0.5 mg
Seeds, sunflower seed kernels, toasted, without salt 1.83 mg 0.5 mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added 1.83 mg 0.5 mg
Seeds, sunflower seed kernels, dry roasted, with salt added 1.83 mg 0.5 mg
Seeds, sunflower seed kernels, dry roasted, without salt 1.83 mg 0.5 mg
Beverages, OVALTINE, chocolate malt powder 1.82 mg 0.5 mg
Beverages, chocolate powder, no sugar added 1.82 mg 0.5 mg
Beverages, rich chocolate, powder 1.82 mg 0.5 mg
Beverages, OVALTINE, Classic Malt powder 1.82 mg 0.5 mg
Seeds, sunflower seed kernels, oil roasted, with salt added 1.8 mg 0.5 mg
Seeds, sunflower seed kernels, oil roasted, without salt 1.8 mg 0.5 mg
Seeds, sunflower seed kernels, dried 1.8 mg 0.5 mg
Peanut flour, defatted 1.8 mg 0.5 mg
Nuts, mixed nuts, oil roasted, without peanuts, without salt added 1.8 mg 0.5 mg
Nuts, mixed nuts, oil roasted, without peanuts, with salt added 1.8 mg 0.5 mg
Spices, coriander leaf, dried 1.79 mg 0.5 mg
Peanut butter, chunky, vitamin and mineral fortified 1.77 mg 0.5 mg
Chocolate, dark, 70-85% cacao solids 1.77 mg 0.5 mg
Nuts, cashew butter, plain, with salt added 1.76 mg 0.5 mg
Nuts, hazelnuts or filberts, dry roasted, without salt added 1.75 mg 0.5 mg
Seeds, safflower seed kernels, dried 1.75 mg 0.5 mg
Nuts, brazilnuts, dried, unblanched 1.74 mg 0.5 mg
Seeds, safflower seed meal, partially defatted 1.73 mg 0.5 mg
Nuts, hazelnuts or filberts 1.73 mg 0.5 mg
Seeds, sunflower seed flour, partially defatted 1.71 mg 0.5 mg
Cereals ready-to-eat, BEAR NAKED Banana Nut 1.7 mg 0.5 mg
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 1.68 mg 0.5 mg
Soybeans, mature seeds, raw 1.66 mg 0.5 mg
Peanut butter, smooth, vitamin and mineral fortified 1.64 mg 0.5 mg
Radishes, oriental, dried 1.63 mg 0.5 mg
Spices, poppy seed 1.63 mg 0.5 mg
Seeds, sesame butter, tahini, from raw and stone ground kernels 1.62 mg 0.5 mg
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