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 Name	Food Type	Serving Size	% DV (daily value)
Sesame Seeds	Plant	1/4 cup	163
Cashews	Plant	1/4 cup	98
Soybeans	Plant	1 cup	78
Mushrooms, Shiitake	Plant	1/2 cup	72
Sunflower Seeds	Plant	1/4 cup	70
Tempeh	Plant	4 oz	68
Garbanzo Beans	Plant	1 cup	64
Lentils	Plant	1 cup	56
Walnuts	Plant	1/4 cup	53
Lima Beans	Plant	1 cup	49
Pumpkin Seeds	Plant	1/4 cup	48
Tofu	Plant	4 oz	48
Peanuts	Plant	1/4 cup	47
Kidney Beans	Plant	1 cup	42
Navy Beans	Plant	1 cup	42
Pinto Beans	Plant	1 cup	41
Beet Greens	Plant	1 cup	40
Turnip Greens	Plant	1 cup	40
Mushrooms, Crimini	Plant	1 cup	40
Black Beans	Plant	1 cup	40
Quinoa	Plant	3/4 cup	40
Dried Peas	Plant	1 cup	39
Olives	Plant	1 cup	38
Sweet Potato	Plant	1 cup	36
Spinach	Plant	1 cup	34
Barley	Plant	1/3 cup	34
Asparagus	Plant	1 cup	33
Swiss Chard	Plant	1 cup	32
Shrimp	Animal	4 oz	32
Millet	Plant	1 cup	31
Avocado	Plant	1 cup	31
Buckwheat	Plant	1 cup	28
Green Peas	Plant	1 cup	27
Oats	Plant	1/4 cup	27
Almonds	Plant	1/4 cup	26
Kale	Plant	1 cup	22
Mustard Greens	Plant	1 cup	22
Potatoes	Plant	1 cup	22
Rye	Plant	1/3 cup	22
Summer Squash	Plant	1 cup	21
Grapes	Plant	1 cup	21
Brown Rice	Plant	1 cup	21
Pineapple	Plant	1 cup	20
Winter Squash	Plant	1 cup	19
Flaxseeds	Plant	2 TBS	19
Sardines		3.20 oz	19
Pear	Plant	1 medium	17
Onions	Plant	1 cup	16
Wheat	Plant	1 cup	16
Brussels Sprouts	Plant	1 cup	14
Beets	Plant	1 cup	14
Raisins	Plant	0.25 cup	13
Papaya	Plant	1 medium	13
Raspberries	Plant	1 cup	12
Tomatoes	Plant	1 cup	12
Broccoli	Plant	1 cup	11
Collard Greens	Plant	1 cup	11
Kiwifruit	Plant	1 2 inches	10
Banana	Plant	1 medium	10
Basil	Plant	1/2 cup	9
Cabbage	Plant	1 cup	9
Sea Vegetables	Plant	1 TBS	9
Black Pepper	Plant	2 tsp	9
Blueberries	Plant	1 cup	9
Miso	Plant	1 TBS	8
Cantaloupe	Plant	1 cup	8
Green Beans	Plant	1 cup	8
Strawberries	Plant	1 cup	8
Eggplant	Plant	1 cup	7
Fennel	Plant	1 cup	7
Leeks	Plant	1 cup	7
Watermelon	Plant	1 cup	7
Grapefruit	Plant	0.50 medium	7
Cranberries	Plant	1 cup	7
Oranges	Plant	1 medium	7
Parsley	Plant	1/2 cup	6
Chili Peppers	Plant	2 tsp	6
Romaine Lettuce	Plant	2 cups	6
Garlic	Plant	6 cloves	6
Carrots	Plant	1 cup	6
Plum	Plant	1 whole	4
Cucumber	Plant	1 cup	4
Celery	Plant	1 cup	4
Cumin	Plant	2 tsp	4
Bok Choy	Plant	1 cup	3
Mustard Seeds	Plant	2 tsp	3
Apricot	Plant	1 whole	3
Figs	Plant	1 medium	3
Peppermint	Plant	2 tablespoon	3
Thyme	Plant	2 tablespoon	3
Turmeric	Plant	2 teasspoon	3