Copper Rich Vegetables

Welcome to the list of the top 100 vegetables highest in copper content. Where the amount of copper ranges from 1.50 mg to 0.19 mg per 100g. The top vegetable is Kale, raw with the highest copper content, which in 100g contains 1.50 mg of copper.

The total recommended daily allowance or RDA for copper is 2 mg. For the 100g serving of Kale, raw, which contains 1.50 mg of copper, the corresponding RDA copper percentage is 75 %, which is the highest item from the list of vegetables high in copper.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Kale, raw has a nutritional value score of 44.00 out of 100.Comparing the copper content and the nutritional density in 100g for Kale, raw; We class this as a high copper content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of vegetables.

Other important and copper related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Kale, raw, which is the top of the vegetables list for copper content in your diet, the amount of Energy is 49.00 kcal (2% RDA), the amount of Protein is 4.28 g (8% RDA), the amount of Total Fat is 0.93 g (1% RDA) and the amount of Carbohydrate is 8.75 g (7% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the copper content in Kale, raw from the list of vegetables.

Top Twenty List - Highest copper Content per 100g

Below is a basic list for copper in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Kale, raw 1.50mg (75%RDA)
2. Winged bean tuber, raw 1.39mg (70%RDA)
3. Mushrooms, shiitake, cooked, without salt 0.90mg (45%RDA)
4. Mushrooms, shiitake, cooked, with salt 0.90mg (45%RDA)
5. Potatoes, microwaved, cooked, in skin, skin with salt 0.88mg (44%RDA)
6. Potatoes, boiled, cooked in skin, skin, with salt 0.88mg (44%RDA)
7. Potatoes, boiled, cooked in skin, skin, without salt 0.88mg (44%RDA)
8. Potatoes, microwaved, cooked in skin, skin, without salt 0.88mg (44%RDA)
9. Potatoes, baked, skin only, with salt 0.82mg (41%RDA)
10. Potatoes, baked, skin, without salt 0.82mg (41%RDA)
11. Hearts of palm, raw 0.64mg (32%RDA)
12. Mushrooms, morel, raw 0.63mg (32%RDA)
13. Seaweed, spirulina, raw 0.60mg (30%RDA)
14. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 0.53mg (27%RDA)
15. Soybeans, mature seeds, sprouted, cooked, stir-fried 0.53mg (27%RDA)
16. Mushrooms, white, cooked, boiled, drained, with salt 0.50mg (25%RDA)
17. Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw 0.50mg (25%RDA)
18. Mushrooms, white, cooked, boiled, drained, without salt 0.50mg (25%RDA)
19. Mushrooms, brown, italian, or crimini, raw 0.50mg (25%RDA)
20. Winged bean leaves, raw 0.46mg (23%RDA)

Highest Amount of copper per Serving

Please remember that the above gives an accurate value in 100g for high copper foods in your diet. You should also take into account portion sizes when you are considering the copper nutritional content.

The food with the highest copper content per typical serving is Mushrooms, shiitake, cooked, with salt which contains 1.31 mg in 1.000 cup pieces (or 145.00 g). The percentage of the recommended daily value for this serving is 66 %. For this serving the Energy content is 81.2 kcal (4% RDA), the Protein content is 2.26 g (4% RDA), the Total Fat content is 0.32 g and the Carbohydrate content is 20.87 g (16% RDA).

Milligrams of copper in vegetables (per 100g)

The list below gives the total copper content in the top 100 items from the general description 'vegetables' each of which show the copper amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of copper can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 49 items. The highest amount of copper from the 49 raw items is in Kale, raw where the content is 1.50 mg per 100g. The number of food items which are cooked are 40 items. The highest amount of copper from the 40 cooked items is in Mushrooms, shiitake, cooked, without salt where the amount is 0.90 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of copper by 0.6 mg in a 100g serving.

Nutritional Information Summary