All nutrients

Copper

Copper contributes to normal iron transport in the body, to normal energy-yielding metabolism, and to the protection of cells from oxidative stress. Concentrated in organ meats, shellfish, nuts and cocoa.

Adult daily reference intake: 1 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of copper

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

meat, egg and fish499 foods measured

  1. 1Liver, calf, raw22 mg2200%
  2. 2Liver, calf, cooked20.1 mg2010%
  3. 3Liver, lamb, cooked8.45 mg845%
  4. 4Liver, young cow, raw8.08 mg808%
  5. 5Liver, goose, raw7.52 mg752%
  6. 6Liver, lamb, raw6.98 mg698%
  7. 7Liver, duck, raw5.96 mg596%
  8. 8Offal, cooked (average)4.93 mg493%

miscellaneous142 foods measured

  1. 1Spirulina, (spirulina sp.), dried6.1 mg610%
  2. 2Basil, dried2.1 mg210%
  3. 3Pollen, partially dried1.95 mg195%
  4. 4Poppy, seed1.63 mg163%
  5. 5Molokhia powder (dried jute leaves)1.6 mg160%
  6. 6Mint, dried1.54 mg154%
  7. 7Sea lettuce (ulva sp.), dried or dehydrated)1.31 mg131%
  8. 8Turmeric, powder1.3 mg130%

fruits, vegetables, legumes and nuts479 foods measured

  1. 1Shiitake mushroom, dried5.17 mg517%
  2. 2Cashew nut, dry-grilled, unsalted2.7 mg270%
  3. 3Cashew nut, grilled, unsalted2.2 mg220%
  4. 4Cashew nut, grilled, salted2 mg200%
  5. 5Sunflower seed, grilled, salted1.83 mg183%
  6. 6Brazil nut1.75 mg175%
  7. 7Hazelnut, grilled1.75 mg175%
  8. 8Hazelnut1.7 mg170%

beverages134 foods measured

  1. 1Cocoa powder, without sugar, powder, instant3.9 mg390%
  2. 2Tea leaf2.5 mg250%
  3. 3Coffee, ground1.55 mg155%
  4. 4Malted cocoa or chocolate powder for beverage, with sugar0.6 mg60%
  5. 5Coconut milk or coconut cream0.22 mg22%
  6. 6Spirit made from wine, armagnac or cognac type0.16 mg16%
  7. 7Coffee, powder, instant0.12 mg12%
  8. 8Chocolate flavoured milk, with sugar, partially skimmed, fortified with vitamins and chemicals elements0.11 mg11%

Other27 foods measured

  1. 1Soya flour2.26 mg226%
  2. 2Chick pea flour0.91 mg91%
  3. 3Millet flour0.6 mg60%
  4. 4Rye flour, type 1700.56 mg56%
  5. 5Buckwheat flour0.5 mg50%
  6. 6Barley flour0.45 mg45%
  7. 7Spelt flour0.42 mg42%
  8. 8Wheat flour, type 1500.35 mg35%

sugar and confectionery144 foods measured

  1. 1Dark chocolate bar, without sugar and with artificial sweeteners1.7 mg170%
  2. 2Dark chocolate bar, more than 70% cocoa1.6 mg160%
  3. 3Dark chocolate bar, with dried fruits (nuts, almonds, raisin, praline)1.1 mg110%
  4. 4Dark chocolate bar, less than 70% cocoa1 mg100%
  5. 5Dark chocolate bar, filled with praline0.84 mg84%
  6. 6Chocolate bar0.81 mg81%
  7. 7Chocolate confectionery, sugar coated0.8 mg80%
  8. 8Chocolate and nut confectionery filled with praline0.58 mg58%

milk and milk products165 foods measured

  1. 1Plant-based cheese, with cashew, prepacked1.3 mg130%
  2. 2Parmesan cheese, from cow's milk0.71 mg71%
  3. 3Mousse, chocolate, plant-based, prepacked0.64 mg64%
  4. 4Comté cheese, from cow's milk0.61 mg61%
  5. 5Abondance cheese, from cow's milk0.49 mg49%
  6. 6Gruyere cheese, from cow's milk0.41 mg41%
  7. 7Processed cheese snack w breadsticks, for children0.4 mg40%
  8. 8Processed cheese, around 20% fat, in wedges or cubes0.35 mg35%

cereal products85 foods measured

  1. 1Buckwheat, whole, raw1.1 mg110%
  2. 2Oat, raw0.63 mg63%
  3. 3Millet, whole0.62 mg62%
  4. 4Quinoa, raw0.59 mg59%
  5. 5Amaranth, raw0.53 mg53%
  6. 6Spelt, raw0.51 mg51%
  7. 7Khorasan wheat0.51 mg51%
  8. 8Barley, whole, raw0.5 mg50%

fats and oils16 foods measured

  1. 1Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted0.5 mg50%
  2. 2Fat spreadfat content unknown, unsalted (average)0.5 mg50%
  3. 3Butter, unknown fat content , unsalted (average)0.031 mg3%
  4. 4Butter, 82% fat, unsalted0.026 mg3%
  5. 5Grapeseed oil0.02 mg2%
  6. 6Lard or pork fat0.02 mg2%
  7. 7Pork fat, raw0.018 mg2%
  8. 8Butter, 80% fat, lightly salted0.0092 mg<1%

ice cream and sorbet13 foods measured

  1. 1Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.4 mg40%
  2. 2Ice cream, chocolate coated0.2 mg20%
  3. 3Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)0.2 mg20%
  4. 4Iced nougat0.15 mg15%
  5. 5Ice cream on stick, with chocolate coating0.14 mg14%
  6. 6Ice cream, luxury, in cup0.11 mg11%
  7. 7Peach melba (with vanilla ice cream and raspberry sauce)0.093 mg9%
  8. 8Ice cream or sorbet or ice pop, flavoured (average)0.062 mg6%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.