Top Vegan Food High in Copper

About Vegan Food and Copper

There are quite a number of vegan foods rich in copper, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest copper vegan food include spirulina, sesame seeds, breadfruit seeds, cashews, sunflower seeds, peanut flour, hazelnut, brazil nut, poppy seeds and hemp seeds. Other copper rich vegan food are soy flour, walnut, black pepper, pine nut, tumeric, pistachio, flaxseeds, pecan, almonds and pili nut.

We calculated the top vegan foods for copper by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in copper.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 teaspoon, spirulina has 0.14mg of copper, or about 12% of daily values for women and 8% for men.
Copper
0.14mg in
1 teaspoon (2.33g)
4.2mg in
200 Calories (69g)
12%
8%
350%
250%
Complete nutrition for Spirulina

Sesame Seeds

image of sesame seeds

1 tablespoon of sesame seed contains 0.23mg of copper, or about 19% of daily values for women and 14% for men.
Copper
0.23mg in
1 tablespoon (9.45g)
0.87mg in
200 Calories (35g)
19%
14%
73%
51%
Complete nutrition for Sesame Seeds

Breadfruit Seeds (dried)

image of breadfruit seeds

In 1 tablespoon, breadfruit seed has 0.25mg of copper, or about 20% of daily values for women and 14% for men.
Copper
0.25mg in
1 tablespoon (10g)
1.3mg in
200 Calories (54g)
20%
14%
110%
79%
Complete nutrition for Breadfruit Seeds

Cashews

image of cashews

1 ounce of cashew contains 0.62mg of copper, or about 52% of daily values for women and 37% for men.
Copper
0.62mg in
1 ounce (28.35g)
0.79mg in
200 Calories (36g)
52%
37%
66%
47%
Complete nutrition for Cashews

Sunflower Seeds

image of sunflower seeds

In 1 teaspoon, sunflower seed has 0.05mg of copper, or about 4% of daily values for women and 3% for men.
Copper
0.05mg in
1 teaspoon (2.79g)
0.59mg in
200 Calories (32g)
4%
3%
49%
35%
Complete nutrition for Sunflower Seeds

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 1.1mg of copper, or about 90% of daily values for women and 64% for men.
Copper
1.1mg in
1 cup (60g)
1.1mg in
200 Calories (61g)
90%
64%
92%
65%
Complete nutrition for Peanut Flour

Hazelnut

image of hazelnut

In 1 cup, hazelnut has 4mg of copper, or about 330% of daily values for women and 230% for men.
Copper
4mg in
1 cup (226.8g)
0.54mg in
200 Calories (31g)
330%
230%
45%
32%
Complete nutrition for Hazelnut

Brazil Nut (dried)

image of brazil nut

1 cup of brazil nut contains 2.3mg of copper, or about 190% of daily values for women and 140% for men.
Copper
2.3mg in
1 cup (133g)
0.53mg in
200 Calories (30g)
190%
140%
44%
31%
Complete nutrition for Brazil Nut

Poppy Seeds

image of poppy seeds

In 1 teaspoon, poppy seed has 0.05mg of copper, or about 4% of daily values for women and 3% for men.
Copper
0.05mg in
1 teaspoon (2.8g)
0.62mg in
200 Calories (38g)
4%
3%
52%
36%
Complete nutrition for Poppy Seeds

Hemp Seeds

image of hemp seeds

1 cup of hemp seed contains 2.6mg of copper, or about 210% of daily values for women and 150% for men.
Copper
2.6mg in
1 cup (160g)
0.58mg in
200 Calories (36g)
210%
150%
48%
34%
Complete nutrition for Hemp Seeds

Soy Flour

image of soy flour

In 1 cup, soy flour has 1.4mg of copper, or about 120% of daily values for women and 83% for men.
Copper
1.4mg in
1 cup (88g)
0.86mg in
200 Calories (54g)
120%
83%
72%
51%
Complete nutrition for Soy Flour

Walnut

image of walnut

1 cup of walnut contains 1.9mg of copper, or about 150% of daily values for women and 110% for men.
Copper
1.9mg in
1 cup (117g)
0.49mg in
200 Calories (31g)
150%
110%
40%
29%
Complete nutrition for Walnut

Black Pepper

image of black pepper

In 1 tablespoon, black pepper has 0.09mg of copper, or about 8% of daily values for women and 5% for men.
Copper
0.09mg in
1 tablespoon (6.9g)
1.1mg in
200 Calories (80g)
8%
5%
88%
62%
Complete nutrition for Black Pepper

Pine Nut (dried)

image of pine nut

1 cup of pine nut contains 1.8mg of copper, or about 150% of daily values for women and 110% for men.
Copper
1.8mg in
1 cup (135g)
0.39mg in
200 Calories (30g)
150%
110%
33%
23%
Complete nutrition for Pine Nut

Tumeric (ground)

image of tumeric

In 1 teaspoon, tumeric has 0.04mg of copper, or about 3% of daily values for women and 2% for men.
Copper
0.04mg in
1 teaspoon (3g)
0.83mg in
200 Calories (64g)
3%
2%
69%
49%
Complete nutrition for Tumeric

Pistachio

image of pistachio

1 cup of pistachio contains 1.6mg of copper, or about 130% of daily values for women and 94% for men.
Copper
1.6mg in
1 cup (123g)
0.45mg in
200 Calories (35g)
130%
94%
38%
27%
Complete nutrition for Pistachio

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 2mg of copper, or about 170% of daily values for women and 120% for men.
Copper
2mg in
1 cup (168g)
0.46mg in
200 Calories (37g)
170%
120%
38%
27%
Complete nutrition for Flaxseeds

Pecan

image of pecan

1 cup of pecan contains 1.3mg of copper, or about 110% of daily values for women and 77% for men.
Copper
1.3mg in
1 cup (109g)
0.35mg in
200 Calories (29g)
110%
77%
29%
20%
Complete nutrition for Pecan

Almonds

image of almonds

In 1 cup, almond has 1.5mg of copper, or about 120% of daily values for women and 87% for men.
Copper
1.5mg in
1 cup (143g)
0.36mg in
200 Calories (35g)
120%
87%
30%
21%
Complete nutrition for Almonds

Pili Nut (dried)

image of pili nut

1 cup of pili nut contains 1.1mg of copper, or about 96% of daily values for women and 68% for men.
Copper
1.1mg in
1 cup (120g)
0.27mg in
200 Calories (28g)
96%
68%
22%
16%
Complete nutrition for Pili Nut


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