Copper Deficiency Symptoms & Treatment Options

› Dietary sources of copper

Copper can be found in many foods such as beef kidney, beef liver, oysters, squid, quinoa, spirulina, shiitake mushroom, lobster, almonds, dark chocolate, cashew, swiss chard, lentils, spinach, chickpeas, prunes, chia seeds, black pepper, kale, yeast, goat cheese, soybeans, cocoa powder, peanuts, avocado, hazelnuts, sesame seeds, walnut, and raisins.

Here are some of the highest copper sources and the amount of copper in 100 grams of each source:

  • Beef liver: 4.49 mg, 641% of the daily copper intake
  • Shiitake mushrooms: 1.29 mg, 184% of the daily copper intake
  • Cashews: 0.62 mg, 88% of the daily copper intake
  • Chickpeas: 0.58 mg, 82% of the daily copper intake
  • Kale: 0.48 mg, 68% of the daily copper intake- Cocoa powder: 0.41 mg, 58% of the daily copper intake
  • Sesame seeds: 0.36 mg, 51% of the daily copper intake
  • Quinoa: 0.36 mg, 50% of the daily copper intake
  • Almonds: 0.29 mg, 41% of the daily copper intake
  • Lentils: 0.27 mg, 39% of the daily copper intake
  • Chia seeds: 0.26 mg, 37% of the daily copper intake
  • Goat cheese: 0.16 mg, 23% of the daily copper intake
  • Avocado: 0.12 mg, 17% of the daily copper intake
  • Raisins: 0.09 mg, 13% of the daily copper intake