copper in cashew nuts

Find out about copper rich foods

Copper is a mineral that is found in almost all of the foods that we eat, but which foods contain copper, and how much is needed through your diet each day? This page is a comprehensive guide to foods with copper in, with an extensive list for you to look through. We also explains why it is that copper is a mineral that is necessary to your good health, and exactly how much you as an individual should be consuming through dietary sources each day.

What is copper and why is it important to your diet?

Just as the page introduction states, copper is a mineral. It is one that is found to a degree in many of the foods that you eat everyday, and it is necessary to keep the body healthy for a variety of reasons. You need to ensure that you are regularly eating high copper foods, so that your levels are topped up and don't end up lacking and leaving you in danger of becoming deficient. This can have an adverse effect on your health and is not a good idea. However, unlike other vitamins and minerals, the total amount of copper that you need each day is rather small, and therefore not difficult to get through many common foods.

Copper helps to keep your bones strong and healthy, as well aiding in the healing of any cuts and bruises that you may suffer. Another very important reason why we need copper is that it is required for the production and storage for another vital mineral, iron. Without enough iron in your body you can become weak and anemic. With low levels of copper this outcome is all the more likely.

The copper rich foods list below will show you just how easy it is to get all of the copper you need through simple dietary sources.

List of copper rich foods - 10 of the best

In this, the main part of the page, we are going to show you some of the best dietary sources of copper that you are ever going to come across.

  1. Oysters

    - Sea foods are an incredible source of copper, and oysters are arguably the best example. You can get well over the total copper needed each day through just a simple serving of them. Oysters are also renowned to be good sources of two other minerals in iron and zinc.
  2. Cashew nuts

    - When you think of foods that contain copper, you should always remember that nuts are a prime source. Cashew nuts are atop of the list in this respect, and besides copper they also act as a good supply of vitamin K and magnesium.
    100 g of cashew nuts contain 2.2 mg, which equates to 110% of the total copper needed in a day.
  3. Squid

    - Fried squid is another sea food rich in copper. You can get in excess of all the copper needed in a singe day, plus a great dose of protein and selenium.
    In 100 g of fried squid there is 2.1 mg, 106% of your RDI.
  4. Whelk

    - Whelk is another seafood that acts as a good source of copper. They may not be top of everyone's list of favorite foods, mainly due to their toxicity, but they do hold several attractive nutritional properties such as being rich in vitamin B12 and phosphorus. 100 g of cooked whelk has 2.1 mg, which is 103% of the total copper needed in a single day.
  5. Pumpkin/Squash seeds

    - Certain seeds also act as fantastic food sources of copper, with pumpkin and squash seeds being right up there. A cup serving of these as a snack can almost give you the entire dose of copper that your body needs in a day. These seeds are also plentiful sources of the minerals manganese and potassium.
    A 138 g cup of dried pumpkin/squash seeds has 1.9 mg, this is a massive 96% of your RDI.
  6. Pine nuts

    - Going nuts again, you will find that dried pine nuts are an awesomely high copper food. Besides this mineral they also provide you with lots of fiber and vitamin B2.
    100 g of dried pine nuts contain 1.8 mg, this is 89% of your daily need
  7. Brazil nuts

    - Sticking with the nuts factor here, Brazil nuts are another brilliant example of a food with copper in it. A simple serving will give you well towards the entire dosage of copper that you need in a day, along with a wealth of additional nutrients such as calcium and vitamin B1.
    120 g of dried Brazil nuts have 1.7 mg of copper in them, working out at 87% of your RDI.
  8. Hazelnuts

    - Although this is another example of a nut rich in copper, we promise there are plenty other different foods with copper in them to follow. Hazelnuts are responsible for giving you loads of copper along with vitamin B6 and vitamin B9.
    100 g of raw hazelnuts provide you with 1.7 mg, 86% of your recommended daily intake.
  9. Walnuts

    - Last nut in the this initial list, but walnuts have to get a mention when it comes to foods high in copper. They don't just have this mineral in either, they offer a wealth of nutritional goodness such as vitamin B5 and magnesium.
    100g of English walnuts contain 1.6 mg of copper, 79% of your daily dietary need.
  10. Sun-dried tomatoes

    - Tomatoes are very popular fruit, or vegetable as many think of them, and the sun-dried variety offer a range of nutritional benefits, such as their high volume of copper.
    100 g of sun dried tomatoes have 1.4 mg, equating to 71% of your total daily copper need.

Please note that although these foods are all high in copper, they are by no means the exact ten richest sources of the mineral. If there was nothing that you like here, don't worry as there are loads more examples of foods containing copper in the next section.

More foods with copper in them

Here are several more examples of foods high in copper for you to add to your diet. There really are plenty of food sources of copper, so it is one nutrient that is rather difficult not to get in your diet, hence why you don't often hear of people with a copper deficiency.

  • Pistachio nuts - 100 g of pistachio nuts contain 1.3 mg / 65%
  • Flaxseed - 100 g of flaxseed has 1.2 mg / 61%
  • Pecans - 100 g of raw pecans have 1.2 mg / 60%
  • Sunflower seeds - A 46 g cup of dried sunflower seed kernels has 0.8 mg / 41%
  • Crab - 100 g of cooked blue crab has 0.6 mg / 32%
  • Granola - 100 g of plain granola cereal has 0.6 mg / 32%
  • Chickpeas - 164 g cup of cooked chickpeas has 0.6 mg / 29%
  • Peanuts - 100 g of salted peanuts have 0.5 mg / 27%
  • Baked beans - A 253 g cup of baked beans contains 0.5 mg / 26%
  • Soybeans - 100 g of cooked mature soybeans have 0.5 mg / 26%
  • Hummus - 100 g of hummus has 0.5 mg / 26%
  • Tortilla chips - 100 g of plain white corn tortilla chips has 0.5 mg / 26%
  • Prunes - A 174 g cup of pitted dried plums, prunes, holds 0.5 mg / 24%
  • Raisins - A 145 g cup of seedless raisins has 0.5 mg / 23%
  • Pomegranate - A 282 g pomegranate has 0.4 mg / 22%
  • Coconut - 100 g of coconut has 0.4 mg / 22%
  • Lobster - 100 g of cooked lobster has 0.4 g / 21 %
  • Muesli - 100 g of muesli has 0.4 mg / 20%
  • Avocado - A 201 g avocado has 0.4 mg / 19%
  • Black beans - A 172 g serving of black beans has 0.4 mg / 18%
  • Mushrooms - A 100 g serving of fried white mushrooms has 0.3 mg / 15%
  • Lentils - A 100 g serving of boiled lentils contains 0.3 mg / 13%
  • Mango - A 207 g mango has 0.2 mg / 11%
  • Grapes - A 151 g cup of European grapes has 0.2 mg / 10%
  • Brown rice - A 195 g serving of boiled long grain brown rice has 0.2 mg / 10%

The RDI that we have used in the above examples is applicable to the average adult male. This can vary due to age, gender and also medical conditions. To find out how much copper you should be consuming each day, please see the next section on this page.

It is also worth taking into consideration that the other foods in your diet will also contain traces of copper, and when combined can make a positive contribution to your total intake of this mineral.

To find out about the calories and nutrients that are contained in all of the foods and beverages that make up your diet, please check out the menus on the left hand side of the page, we have literally hundreds covered here.

How much copper is needed per day through your diet?

Having seen all of these wonderful examples of foods high in copper, you are likely to be interested to know how much copper you need per day through your diet. This section is where we are going to highlight that for you.

  • Babies 0 to 6 months - 200 micrograms per day.
  • Babies 7 to 12 months - 220 mcg

Babies should get all their copper from food or formula, unless otherwise advised be a healthcare professional.

  • Children 1 to 3 years - 340 mcg
  • Children 4 to 8 years - 440 mcg
  • Children 9 to 13 - 700 mcg
  • Children 14 to 18 - 890 mcg
  • For men and women age 19 years and older, the recommended daily intake of copper is 900 micrograms a day.
  • For pregnant women, the RDI is 1000 micrograms daily, and for breast feeding women it is 1300 each day.

In comparison to other vitamins and minerals, the total copper that is required per day is quite minimal, which makes it all the more easy to get all that you need by including a few simple foods with copper into your dietary plans.

More information

We sincerely hope that you have been able to answer any questions that you may have had regarding what foods have copper in them. If you liked our list of copper rich foods, you can find similar information on all of the other nutrients that are necessary for a healthy diet in our vitamins and minerals menu here.

Besides covering the best foods sources of copper, our site also provides information on the calorie content of hundreds of popular foods and beverages, all of which can be found via the menus on the left hand side of the page.

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