The Best Vegan Food Sources of Copper [Table]

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Copper is important not only for pennies, but also for your body.

In combination with iron, it’s used for making red blood cells, and is also important for collagen, which affects your bones, cartilage, and skin.

If you’re too low on copper, you can develop anemia, hair problems, irritability, liver damage, and a loss of taste.

The good news is that it’s easy to get enough copper, even on a vegan diet.

The recommended daily allowance (RDA) is 0.9 mg/day for adult women and men.

The upper limit is 10 mg, and it’s possible to get too much (which can damage the liver).

Vegan Foods With Copper (Per Gram and Calorie)

Let’s take a look at the vegan foods that have the most copper in them per serving.

FoodCopper (mg) per 100 gramsCopper (mg) per 100 calories
Seaweed (dried)6.102.14
Sesame seeds4.080.71
Cashew2.220.39
Brazil nut1.740.26
Hazelnut1.720.27
Hemp seeds1.600.29
Walnut1.590.24
Pine nuts1.320.20
Pistachio nuts1.300.23
Flaxseed1.220.23
Pecans1.200.17
Peanuts1.140.20
Almonds1.030.18
Chia seeds0.920.19
Macadamia nut0.760.11
Pumpkin seeds0.690.16
Oats0.630.16
Buckwheat groats0.620.18
Chestnut0.510.21
Wheat flour (whole-grain)0.480.14
Coconut meat0.440.12
Rye grain0.370.11
Date0.360.13
Chickpeas0.350.21
Turnip greens0.351.07
Lima beans0.300.25
Garlic0.300.23
Adzuki beans0.300.23
Fava bean0.260.24
Lotus root0.260.35
Lentils0.250.22
Ginger0.250.25
Olive0.250.21
Kidney beans0.240.19
Guava0.230.34
Navy beans0.210.15
Black beans0.210.16
Durian0.210.14
Quinoa0.190.16
Vital wheat gluten0.180.05
Swiss chard0.180.94
Peas0.180.22
Avocado0.170.10
Blackberry0.170.38
Asparagus0.170.76
Mustard greens0.160.61
Mung bean0.160.15
Sweet potato0.150.18
Amaranth0.150.15
Lychee0.150.22
Cowpeas0.130.14
Spinach0.130.57
Grapes0.130.18
Parsnip0.120.16
Leek0.120.20
Soybeans0.120.08
White potato0.120.17
Mango0.110.18
Pineapple0.110.22
Okra0.110.34
Barley0.110.09
Cassava0.100.06
Napa cabbage0.100.81
Raspberry0.090.17
Nectarine0.090.19
Brussels sprouts0.080.23
Pear0.080.14
Bamboo shoot0.080.69
Eggplant0.080.32
Apricot0.080.16
Banana0.080.09
Chicory root0.080.11
Watercress0.080.63
Jackfruit0.080.08
Plantain0.070.06
Beets0.070.17
Fig0.070.09
Green bean0.070.22
Rice0.070.05
Peach0.070.18
Green bell pepper0.070.33
Lime0.070.22
Cherry0.060.10
Tomato0.060.32
Plum0.060.13
Cranberry0.060.12
Corn0.050.06
Zucchini0.050.31
Kale0.050.15
Squash0.050.32
Radish0.050.30
Broccoli0.050.15
Strawberry0.050.15
Pummelo0.050.13
Carrot0.040.11
Rapini0.040.19
Tangerine0.040.08
Cucumber0.040.27
Cantaloupe0.040.12
Cauliflower0.040.16
Orange0.040.09
Onion0.040.10
Lemon0.040.12
Gourd0.030.17
Celery0.030.24
Grapefruit0.030.09
Lettuce (red leaf)0.030.22
Apple0.030.05
Melon0.020.07
Water spinach0.020.12
Bok choy0.020.17
Cabbage0.020.08
Red bell pepper0.020.07

Click the headers to sort by the amount per 100 grams or calories.

Types of Vegan Foods High in Copper

Certain patterns emerge in the table:

  • Seeds and nuts – By far the best sources of copper. One serving of cashews, hazelnuts, or brazil nuts is enough to meet your daily requirement.
    • Other nuts like walnuts, pine nuts, and pistachio nuts are not far behind.
  • Grains – There are a few grains near the top of this list: buckwheat groats and oats. Rye grain is a bit lower as well.
  • Vegetables – Quite a few vegetables, like swiss chard and asparagus are good if you’re watching your calories.

Copper is one of the few vitamins and minerals that aren’t found in large amounts in beans and vegetables, which is another reason why it’s important to vary your diet.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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