Top Vegetables High in Copper

About Vegetables and Copper

There are quite a number of vegetables rich in copper, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest copper vegetables include spirulina, heart of palm, edamame, water chestnut, lima beans, sprouted peas, artichoke, cilantro, peas and poi. Other copper rich vegetables are alfalfa sprouts, sweet potatoes, parsley, spinach, serrano pepper, radish sprouts, leeks, parsnip, tomato sauce and okra.

We calculated the top vegetables for copper by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in copper.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 teaspoon, spirulina has 0.14mg of copper, or about 12% of daily values for women and 8% for men.
Copper
0.14mg in
1 teaspoon (2.33g)
4.2mg in
200 Calories (69g)
12%
8%
350%
250%
Complete nutrition for Spirulina

Heart of Palm (cooked)

image of heart of palm

1 fl of heart of palm contains 0.18mg of copper, or about 15% of daily values for women and 11% for men.
Copper
0.18mg in
1 fl (28.35g)
1.1mg in
200 Calories (175g)
15%
11%
94%
66%
Complete nutrition for Heart of Palm

Edamame

image of edamame

In 1 cup, edamame has 0.53mg of copper, or about 45% of daily values for women and 31% for men.
Copper
0.53mg in
1 cup (155g)
0.57mg in
200 Calories (165g)
45%
31%
48%
34%
Complete nutrition for Edamame

Water Chestnut

image of water chestnut

1 cup of water chestnut contains 0.4mg of copper, or about 34% of daily values for women and 24% for men.
Copper
0.4mg in
1 cup (124g)
0.67mg in
200 Calories (206g)
34%
24%
56%
40%
Complete nutrition for Water Chestnut

Lima Beans

image of lima beans

In 1 cup, lima bean has 0.5mg of copper, or about 41% of daily values for women and 29% for men.
Copper
0.5mg in
1 cup (156g)
0.56mg in
200 Calories (177g)
41%
29%
47%
33%
Complete nutrition for Lima Beans

Sprouted Peas

image of sprouted peas

1 cup of sprouted pea contains 0.33mg of copper, or about 27% of daily values for women and 19% for men.
Copper
0.33mg in
1 cup (120g)
0.44mg in
200 Calories (161g)
27%
19%
37%
26%
Complete nutrition for Sprouted Peas

Artichoke

image of artichoke

1 artichoke has 0.37mg of copper, or about 31% of daily values for women and 22% for men.
Copper
0.37mg in
1 artichoke (162g)
0.98mg in
200 Calories (426g)
31%
22%
82%
58%
Complete nutrition for Artichoke

Cilantro

image of cilantro

1 cup of cilantro contains 0.04mg of copper, or about 3% of daily values for women and 2% for men.
Copper
0.04mg in
1 cup (16g)
2mg in
200 Calories (870g)
3%
2%
160%
120%
Complete nutrition for Cilantro

Peas

image of peas

In 1 cup, pea has 0.26mg of copper, or about 21% of daily values for women and 15% for men.
Copper
0.26mg in
1 cup (145g)
0.43mg in
200 Calories (247g)
21%
15%
36%
26%
Complete nutrition for Peas

Poi

image of poi

1 cup of poi contains 0.4mg of copper, or about 33% of daily values for women and 23% for men.
Copper
0.4mg in
1 cup (240g)
0.3mg in
200 Calories (179g)
33%
23%
25%
17%
Complete nutrition for Poi

Alfalfa Sprouts

image of alfalfa sprouts

In 1 cup, alfalfa sprout has 0.05mg of copper, or about 4% of daily values for women and 3% for men.
Copper
0.05mg in
1 cup (33g)
1.4mg in
200 Calories (870g)
4%
3%
110%
80%
Complete nutrition for Alfalfa Sprouts

Sweet Potatoes

image of sweet potatoes

1 cup of sweet potato contains 0.2mg of copper, or about 17% of daily values for women and 12% for men.
Copper
0.2mg in
1 cup (133g)
0.35mg in
200 Calories (233g)
17%
12%
29%
21%
Complete nutrition for Sweet Potatoes

Parsley

image of parsley

In 1 cup, parsley has 0.09mg of copper, or about 7% of daily values for women and 5% for men.
Copper
0.09mg in
1 cup (60g)
0.83mg in
200 Calories (556g)
7%
5%
69%
49%
Complete nutrition for Parsley

Spinach

image of spinach

1 cup of spinach contains 0.04mg of copper, or about 3% of daily values for women and 2% for men.
Copper
0.04mg in
1 cup (30g)
1.1mg in
200 Calories (870g)
3%
2%
94%
66%
Complete nutrition for Spinach

Serrano Pepper

image of serrano pepper

In 1 cup, serrano pepper has 0.14mg of copper, or about 11% of daily values for women and 8% for men.
Copper
0.14mg in
1 cup (105g)
0.81mg in
200 Calories (625g)
11%
8%
67%
47%
Complete nutrition for Serrano Pepper

Radish Sprouts

image of radish sprouts

1 cup of radish sprout contains 0.05mg of copper, or about 4% of daily values for women and 3% for men.
Copper
0.05mg in
1 cup (38g)
0.56mg in
200 Calories (465g)
4%
3%
47%
33%
Complete nutrition for Radish Sprouts

Leeks

image of leeks

In 1 cup, leek has 0.11mg of copper, or about 9% of daily values for women and 6% for men.
Copper
0.11mg in
1 cup (89g)
0.39mg in
200 Calories (328g)
9%
6%
33%
23%
Complete nutrition for Leeks

Parsnip

image of parsnip

1 cup of parsnip contains 0.16mg of copper, or about 13% of daily values for women and 9% for men.
Copper
0.16mg in
1 cup (133g)
0.32mg in
200 Calories (267g)
13%
9%
27%
19%
Complete nutrition for Parsnip

Tomato Sauce

image of tomato sauce

In 1 cup, tomato sauce has 0.28mg of copper, or about 23% of daily values for women and 17% for men.
Copper
0.28mg in
1 cup (245g)
0.96mg in
200 Calories (833g)
23%
17%
80%
56%
Complete nutrition for Tomato Sauce

Okra

image of okra

1 cup of okra contains 0.11mg of copper, or about 9% of daily values for women and 6% for men.
Copper
0.11mg in
1 cup (100g)
0.66mg in
200 Calories (606g)
9%
6%
55%
39%
Complete nutrition for Okra


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