Copper sources

Sources

Good copper sources include liver, shellfish, brewer's yeast, olives, nuts, whole grains, beans and chocolate. Copper from food processing and storage, pesticides and fungicides in food and copper kettles also contribute to copper in the diet.
Copper sources Up to 70 per cent of the copper content of flour may be lost when it is refined.

Food

Amount

Copper (mg)

Beaf liver, fried

85g

3.77

Peanuts

1/2cup

1.59

Walnuts

1 cup, chopped

1.58

Sesame seeds

1/4cup

1.40

Almonds

1 cup

1.27

Sardines, canned in tomato sauce 1 can

1.01

Oysters

6 pieces

0.80

Crab, cooked

1 cup

0.72

Soybeans, cooked

1 cup

0.66

Sunflower seeds

1/4cup

0.60

Chickpeas, cooked

1 cup

0.55

Avocado

1 avocado

0.53

Lentils, cooked

1 cup.

0.48

Tofu

1/2cup

0.47

Wheatgerm

1/2cup

0.44

Kidney beans, cooked

1 cup

0.41

Beet greens, cooked

1 cup

0.34

Mushrooms, raw

1 cup, slices

0.32

Spinach, cooked

1 cup

0.29

Wholewheat spaghetti

1 cup

0.22

Cocoa powder

1 tbsp

0.21

Brown rice, cooked

1 cup

0.19

Milk chocolate

1 bar

0.17
 
 
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Other Minerals:

Boron
Calcium
Chromium
Cobalt
Copper
Electrolytes
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Sodium
Chloride
Fluoride
Iodine
Magnesium
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Molybdenum
Nickel
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Vanadium
Zinc