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Copper

Copper, like phosphorus, is an important wingman as it works with other nutrients to help our body to function. Copper helps the body to absorb iron so a deficiency of copper can directly lead to a deficiency of iron.

Food sources of Copper

Food NameFood TypeServing
Size
% DV (daily value)
Sesame SeedsPlant1/4 cup163
CashewsPlant1/4 cup98
SoybeansPlant1 cup78
Mushrooms, ShiitakePlant1/2 cup72
Sunflower SeedsPlant1/4 cup70
TempehPlant4 oz68
Garbanzo BeansPlant1 cup64
LentilsPlant1 cup56
WalnutsPlant1/4 cup53
Lima BeansPlant1 cup49
Pumpkin SeedsPlant1/4 cup48
TofuPlant4 oz48
PeanutsPlant1/4 cup47
Kidney BeansPlant1 cup42
Navy BeansPlant1 cup42
Pinto BeansPlant1 cup41
Beet GreensPlant1 cup40
Turnip GreensPlant1 cup40
Mushrooms, CriminiPlant1 cup40
Black BeansPlant1 cup40
QuinoaPlant3/4 cup40
Dried PeasPlant1 cup39
OlivesPlant1 cup38
Sweet PotatoPlant1 cup36
SpinachPlant1 cup34
BarleyPlant1/3 cup34
AsparagusPlant1 cup33
Swiss ChardPlant1 cup32
ShrimpAnimal4 oz32
MilletPlant1 cup31
AvocadoPlant1 cup31
BuckwheatPlant1 cup28
Green PeasPlant1 cup27
OatsPlant1/4 cup27
AlmondsPlant1/4 cup26
KalePlant1 cup22
Mustard GreensPlant1 cup22
PotatoesPlant1 cup22
RyePlant1/3 cup22
Summer SquashPlant1 cup21
GrapesPlant1 cup21
Brown RicePlant1 cup21
PineapplePlant1 cup20
Winter SquashPlant1 cup19
FlaxseedsPlant2 TBS19
Sardines3.20 oz19
PearPlant1 medium17
OnionsPlant1 cup16
WheatPlant1 cup16
Brussels SproutsPlant1 cup14
BeetsPlant1 cup14
RaisinsPlant0.25 cup13
PapayaPlant1 medium13
RaspberriesPlant1 cup12
TomatoesPlant1 cup12
BroccoliPlant1 cup11
Collard GreensPlant1 cup11
KiwifruitPlant1 2 inches10
BananaPlant1 medium10
BasilPlant1/2 cup9
CabbagePlant1 cup9
Sea VegetablesPlant1 TBS9
Black PepperPlant2 tsp9
BlueberriesPlant1 cup9
MisoPlant1 TBS8
CantaloupePlant1 cup8
Green BeansPlant1 cup8
StrawberriesPlant1 cup8
EggplantPlant1 cup7
FennelPlant1 cup7
LeeksPlant1 cup7
WatermelonPlant1 cup7
GrapefruitPlant0.50 medium7
CranberriesPlant1 cup7
OrangesPlant1 medium7
ParsleyPlant1/2 cup6
Chili PeppersPlant2 tsp6
Romaine LettucePlant2 cups6
GarlicPlant6 cloves6
CarrotsPlant1 cup6
PlumPlant1 whole4
CucumberPlant1 cup4
CeleryPlant1 cup4
CuminPlant2 tsp4
Bok ChoyPlant1 cup3
Mustard SeedsPlant2 tsp3
ApricotPlant1 whole3
FigsPlant1 medium3
PeppermintPlant2 tablespoon3
ThymePlant2 tablespoon3
TurmericPlant2 teasspoon3

Supplemental sources of Copper

FOOD SOURCES OF COPPER

Nutrient Trivia: This nutrient is the wingman of iron and helps our body to function. What is it? #eathealthy #healthy

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Nutrient Trivia: This nutrient is the wingman of iron and helps our body to function. What is it? #eathealthy #healthy