The Best Vegan Food Sources of Copper

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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, so it’s difficult to get an unsafe amount.

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

Food Serving Energy (kcal) Copper (mg)
Sesame seeds 0.5 cup 413 2.939
Cashew 0.5 cup 393 1.521
Sunflower seeds 0.5 cup 409 1.26
Hazelnut 0.5 cup 424 1.164
Brazil nut 0.5 cup 438 1.159
Buckwheat groats 1 cup 567 1.023
Oats 1 cup 607 0.977
Walnut 0.5 cup 383 0.928
Pine nuts 0.5 cup 454 0.894
Swiss chard 10 leafs 91 0.859
Peanuts 0.5 cup 414 0.835
Pistachio nuts 0.5 cup 344 0.799
Adzuki beans 1 cup 294 0.685
Durian 0.5 durian 442 0.623
Rye grain 1 cup 571 0.62
Pecans 0.5 cup 342 0.594
Chickpeas 1 cup 269 0.577
Almonds 1/2 cup 313 0.557
Lima beans 1 cup 209 0.518
Macadamia nut 0.5 cup 481 0.507
Lentils 1 cup 230 0.497
Hemp seeds 3 tbsp 166 0.48
Wheat flour (whole-grain) 100 g 332 0.475
Eggplant 1 eggplant 137 0.444
Pumpkin seeds 1 cup 285 0.442
Spinach 1 bunch 78 0.442
Fava bean 1 cup 187 0.44
Date 5 dates 332 0.434
Coconut meat 0.25 coconut 351 0.432
Kidney beans 1 cup 225 0.428
White potato 1 large 255 0.428

Seeds and nuts are 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.

There are a few grains near the top of this list: buckwheat groats and oats. Rye grain is a bit lower as well.

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 C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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