Low Copper Foods (<.08mg per serving)
Vegetables – brussels sprouts, broccoli, bok choy, boxed mashed potatoes, carrots, cabbage, celery, cucumbers, cauliflower, collard greens, green beans, eggplant, lettuce, onions, green peppers, fresh tomatoes, fresh spinach, jicama, mixed frozen vegetables, shiitake mushrooms, enoki mushrooms, olives, pickles
Fruits – apples, applesauce, blueberries, cherries, canned fruit, dried cranberries (up to ¾ cup), grapefruits, oranges, peaches, plums, melons, strawberries, watermelon
Breads and Grains – white bread, white pasta, white rice, wheat farina (such as Cream of Wheat) oat cereals (such as Cheerios), corn cereals (such as Kix), or rice cereals (such as Rice Krispies)
Dairy – almond milk (non-chocolate), cow’s milk (non-chocolate), cheese, cottage cheese, yogurt, frozen yogurt (non-chocolate), ice cream (non-chocolate), sour cream, cream, non-dairy creamers
Proteins – eggs, white meat chicken and turkey, bacon, all beef hot dogs, cod, scallops, sole, orange roughy, halibut, tuna, trout, haddock, flounder
Fats, Oils, Condiments – butter, margarine, mayonnaise, oils (olive, avocado, canola, etc.), salad dressings, commercially made pesto sauce, soy sauce, ketchup, mustard
Sweets – jam, jelly, carob, honey, maple syrup, flavoring extracts
Beverages – coffee, tea, fruit juices (cranberry, apple, grape), lemonade, carbonated beverages
Medium Copper Foods (0.08mg – 0.2mg per serving)
Vegetables – artichokes (½ cup), bean sprouts (1 cup), cooked spinach/kale/broccoli rabe/okra (½ cup), canned tomato products such tomato sauce, pasta sauce, tomato juice (½ cup), asparagus (½ cup), green peas (½ cup), all squash (½ cup), pumpkin (¾ cup), potato without skin (1 medium), sauerkraut (½ cup), turnips/parsnips (1 cup), all other mushrooms (½ cup)
Fruits – mango (½ cup), pineapple (1 cup), blackberries (½ cup), raspberries (½ cup), grapes (½ cup), avocado (½ each), 1 pear, 1 nectarine, 1 kiwi, 1 banana
Breads and Grains – wheat bread (1 slice), wheat spaghetti (½ cup), whole wheat crackers (about 6), brown/wild rice (½ cup), instant or old fashionable oatmeal (1 cup), shredded wheat cereal (1 cup), quinoa/barley/millet (½ cup cooked), wheat germ (3 tablespoons)
Dairy – chocolate almond milk (1 cup), chocolate cow’s milk (1 cup), chocolate frozen yogurt (1 cup), chocolate ice cream (½ cup), hot cocoa mix (3 tsp)
Proteins – canned beans/chickpeas (½ cup), peanut butter (2 tbsp), hummus (1 tbsp), beef (3oz), pork (3oz), dark meat turkey/chicken (3oz), shrimp (4 large), mussels (3oz), swordfish (3oz), salmon (3oz)
Fats, Oils, Condiments – fresh pesto sauce
Sweets – gummy bears (1.5oz), molasses (1 tbsp), milk chocolate candy (1.5oz)
Beverages – prune/orange/grapefruit/pineapple juice (1 cup)
High Copper Foods (>0.2mg per serving)
Vegetables – vegetable juices, lima beans, sweet potatoes, potatoes with skin
Fruits – dried fruits (except cranberries)
Breads and Grains – soy flour, soy grits, bran cereals, corn grain
Dairy – soy milk, nutrition shakes such as Boost, Ensure, Carnation Breakfast Essentials, etc.
Proteins – dried beans, lentils, nuts, seeds, soy protein, soy beans, tofu, hot dogs with pork/turkey/chicken, organ meats* (liver, kidney, heart, brain), lamb, goose, duck, quail, squid, clams, crab, oysters*, shrimp*, prawns*, lobster*
Fats, Oils, Condiments – none
Sweets – trail mix, dessert or candy with nuts, cocoa, or dark chocolate
Beverages – mineral water (such as San Pelligrino, Perrier)
You can also use this USDA website to see how much copper is in certain foods/drinks:
What’s In The Foods You Eat: Find a food (usda.gov)
Here is a link on how to use this website:
What’s in the Foods You Eat: Tips for searching (usda.gov)
This is an additional USDA website you can use:
