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Foods with Copper

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Food NameCopper /100gCopper /ounceCopper /100Cal
Butter, whipped, with salt0.0160.0050.002
Butter oil, anhydrous0.0010.0000.000
Cheese, blue0.0400.0110.011
Cheese, brick0.0240.0070.006
Cheese, brie0.0190.0050.006
Cheese, camembert0.0210.0060.007
Cheese, caraway0.0240.0070.006
Cheese, cheddar0.0310.0090.008
Cheese, cheshire0.0420.0120.011
Cheese, colby0.0420.0120.011
Cheese, cottage, creamed, large or small curd0.0290.0080.030
Cheese, cottage, creamed, with fruit0.0400.0110.041
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.0300.0090.042
Cheese, cottage, lowfat, 2% milkfat0.0300.0090.035
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  • Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.











Foods with Copper Database

This is a most convenient foods containing copper nutrient database.
Copper contents are provided by 100 grams of food weight, one ounce of food weight and 100 calories of food energy.
You can choose to display the copper data in the most useful measurements for you by checking and unchecking the checkboxes above.

About Copper

info from the Office of Dietary Supplements of the National Institutes of Health

Copper is a trace mineral that is part of several enzymes and proteins that are essential for adequate use of iron by the body. Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system, and bones healthy.

While abnormally low levels of blood copper is rarely seen in the US population, low copper intake has been linked to risk of high cholesterol, a possible risk factor for cardiovascular disease.

Copper toxicity is rare in the US population. Due to the difficulty in measurement of copper status, the many factors such as zinc, carbohydrate and vitamin C intake that affect copper bioavailability, the Subcommittee on the Tenth Edition of the RDAs could not establish a RDA for copper and instead recommended a safe and adequate range of copper intake.

Most multivitamin dietary supplements on the market today include 2 mg of copper which is the midpoint of the Safe and Adequate Range of Intake recommended by the Food and Nutrition Board of the Institute of Medicine.



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Fruits with Copper

Raw fresh fruits highest in copper content.



Copper (mg)
Fresh Fruits with Copper (100 g)

0.230
Guava

0.190
Avocado

0.165
Dewberries

0.165
Youngberries

0.165
Blackberries

0.165
Boysenberries

0.148
Lychee

0.137
Carambola (starfruit)

0.130
Kiwi fruit

0.127
Grapes, European type, adherent skin

0.127
Grapes, NS as to type

0.117
Loganberries

0.113
Persimmon

0.110
Mango

0.107
Currants

0.104
Cherries, sour, red

0.099
Pineapple

0.095
Kumquat

0.090
Raspberries

0.090
Raspberries, black

0.090
Raspberries, red

0.086
Nectarine

0.086
Passion fruit

0.086
Tamarind

0.082
Pear

0.078
Apricot

0.078
Banana

0.078
Banana, apple

0.078
Banana, Chinese


Copper (mg)
Fresh Fruits with Copper (100 g)

0.077
Fruit cocktail or mix (excluding citrus fruits)

0.070
Pomegranate

0.070
Fig

0.068
Peach

0.065
Lime

0.061
Cranberries

0.060
Cherries, sweet (Queen Anne, Bing)

0.060
Mulberries

0.060
Cassaba melon

0.057
Huckleberries

0.057
Plum

0.057
Juneberry

0.057
Blueberries

0.055
Fruit cocktail or mix (including citrus fruits)

0.050
Pear, Japanese

0.049
Berries

0.048
Strawberries

0.047
Grapefruit

0.046
Grapefruit and orange sections

0.046
Strawberries, with sugar

0.045
Tangelo

0.045
Orange

0.042
Calamondin

0.042
Watermelon

0.042
Tangerine

0.041
Cantaloupe (muskmelon)

0.040
Grapes, American type, slip skin

0.037
Lemon

0.027
Apple

0.024
Honeydew melon

0.021
Rhubarb

0.016
Papaya

Vegetables with Copper

Raw vegetables highest in copper content.



Copper (mg)
Vegetables with Copper (100 g)

0.341
Radicchio

0.318
Mushrooms

0.318
Beans, lima

0.299
Garlic

0.225
Cilantro

0.191
Beet greens

0.189
Asparagus

0.179
Chard

0.176
Peas, green

0.171
Dandelion greens

0.170
Cress

0.164
Bean sprouts (soybean or mung)

0.157
Alfalfa sprouts

0.157
Chives

0.152
Pepper, hot chili

0.151
Seaweed

0.149
Parsley

0.147
Mustard greens

0.147
Endive, chicory, escarole, or romaine lettuce

0.140
Artichoke, Jerusalem

0.130
Spinach

0.129
Pepper, Serrano

0.129
Kohlrabi

0.120
Leek

0.108
White potato, with or without peel (assume peel not eaten)

0.094
Pepper, banana

0.094
Carrots, salad

0.090
Tomatoes, green

0.085
Turnip


Copper (mg)
Vegetables with Copper (100 g)

0.083
Onions, young green

0.082
Eggplant

0.081
Ripe plantain

0.079
Snowpeas (pea pod)

0.077
Watercress

0.076
Lettuce, arugula

0.075
Beets

0.071
Squash, winter type

0.071
Cucumber

0.070
Brussels sprouts

0.069
Beans, string, green

0.066
Pepper

0.066
Pepper, poblano

0.066
Mixed salad greens

0.066
Green tomato-chile sauce (Salsa de tomate verde cruda)

0.066
Pepper, sweet, green

0.059
Tomatoes

0.054
Corn

0.052
Cactus

0.051
Squash, summer, yellow

0.051
Squash, summer, green

0.050
Radish

0.049
Broccoli

0.048
Jicama

0.045
Carrots

0.042
Cauliflower

0.041
Broccoflower

0.040
Rutabaga

0.039
Collards

0.038
Onions, mature

0.035
Fennel bulb

0.035
Celery

0.034
Carrots, salad with apples

0.025
Lettuce

0.023
Cabbage, green

0.021
Cabbage, Chinese

0.017
Cabbage, red

0.017
Pepper, sweet, red

0.016
Lettuce, Boston

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