Copper Foods high in copper and how much you need · Trace elements

Copper is an essential mineral that plays a crucial role in various physiological processes within the body.

Women, a day: 1.3 mg
Men, a day: 1.6 mg
Upper limit a day: 5 mg
Give 20%+ of a day per serving: 159 foods · 75 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Plant foods have little copper, so it comes mostly from animal foods. The richest are veal, liver; lobster and cheese, emmental, 27-30% fat, red-label.

Top sources

Are you getting enough copper?

Knowing where copper comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in copper

Ranked from 1,301 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Veal, liver, cooked, pan-fried 12.8 mg

serving (85 g) · Offal dishes 984% of daily · over the upper limit
2

Roasted liver 5.8 mg

serving (85 g) · Offal dishes 449% of daily · over the upper limit
3

Duck, domesticated, liver, raw 5.1 mg

serving (85 g) · Offal dishes 390% of daily · over the upper limit
4

Lobster 1.8 mg

serving (110 g) · Crustaceans and molluscs 141% of daily
5

Rowal 1.5 mg

serving (140 g) · Berries 114% of daily
6

Snail 1.4 mg

serving (85 g) · Crustaceans and molluscs 111% of daily
7

Oyster, european, with shell 0.89 mg

serving (85 g) · Crustaceans and molluscs 69% of daily
8

Bean, pink, mature 0.73 mg

serving (90 g) · Pulses 56% of daily
9

Pea, green, split, mature seeds 0.73 mg

serving (90 g) · Pulses 56% of daily
10

Soy mince 0.7 mg

serving (35 g) · Pulse products 54% of daily
11

Cheese, emmental, 27-30% fat, red-label 0.69 mg

serving (55 g) · Cheese, ripened cheese 53% of daily
12

Cashew nut 0.67 mg

serving (30 g) · Nuts, seeds and dried fruits 51% of daily
13

Soy bean, boiled 0.63 mg

serving (90 g) · Pulses 48% of daily
14

Sunflower seed 0.59 mg

serving (30 g) · Nuts, seeds and dried fruits 45% of daily
15

Coconut milk 0.56 mg

serving (240 g) · Vegetable juices 43% of daily
16

Reindeer, boiled, salt 0.53 mg

serving (85 g) · Steaks and chops 41% of daily
17

Reindeer roast 0.53 mg

serving (85 g) · Steaks and chops 41% of daily
18

False morel, boiled 0.53 mg

serving (85 g) · Mushroom 41% of daily
19

Brazil nut 0.52 mg

serving (30 g) · Nuts, seeds and dried fruits 40% of daily
20

Chanterelle, steamed 0.51 mg

serving (85 g) · Mushroom 39% of daily
21

Buckwheat 0.5 mg

serving (45 g) · Rice 38% of daily
22

Tempeh 0.48 mg

serving (85 g) · Miscellaneous ingredients 37% of daily
23

Soy flour, low-fat 0.47 mg

serving (15 g) · Pulse products 36% of daily
24

Game bird 0.43 mg

serving (110 g) · Chicken and other birds 33% of daily
25

Mushroom, crimini 0.43 mg

serving (85 g) · Mushroom 33% of daily
26

Soy product, soured, 2% fat, calcium 0.38 mg

serving (170 g) · Yoghurt 29% of daily
27

Seaweed, wakame, dried 0.38 mg

serving (30 g) · Canned vegetables 29% of daily
28

Macaroni, gluten-free 0.35 mg

serving (55 g) · Pasta 27% of daily
29

Wheat bran 0.35 mg

serving (15 g) · Flour 27% of daily
30

Millet, wholegrain 0.34 mg

serving (45 g) · Rice 26% of daily
31

Raspberry juice concentrate 0.33 mg

serving (240 g) · Juices 25% of daily
32

Quinoa, cooked 0.33 mg

serving (140 g) · Rice 25% of daily
33

Guava 0.32 mg

serving (140 g) · Fruits 25% of daily
34

Tofu, firm (with calcium sulfate) 0.32 mg

serving (85 g) · Pulse products 25% of daily
35

Coconut flour 0.32 mg

serving (15 g) · Flour 24% of daily
36

Moose, fried 0.3 mg

serving (85 g) · Steaks and chops 23% of daily
37

Mamey sapote 0.3 mg

serving (140 g) · Berries 23% of daily
38

Carissa, (natal-plum) 0.29 mg

serving (140 g) · Berries 23% of daily
39

Soy protein concentrate, 58% protein 0.29 mg

serving (30 g) · Miscellaneous ingredients 23% of daily
40

Durian 0.29 mg

serving (140 g) · Fruits 22% of daily
41

Water chestnut 0.28 mg

serving (85 g) · Vegetables 21% of daily
42

Peanut butter 0.28 mg

serving (32 g) · Condiments 21% of daily
43

Noodle, whole wheat 0.26 mg

serving (55 g) · Pasta 20% of daily
44

Plantains, green, fried 0.26 mg

serving (140 g) · Fruit and berry dishes other than pies 20% of daily
45

Almond butter 0.25 mg

serving (32 g) · Condiments 19% of daily
46

Bamboo shoots, canned 0.25 mg

serving (130 g) · Canned vegetables 19% of daily
47

Grape leaves, canned 0.24 mg

serving (15 g) · Canned vegetables 18% of daily
48

Chocolate, average 0.23 mg

serving (30 g) · Chocolate 18% of daily
49

Rye macaroni 0.23 mg

serving (55 g) · Pasta 18% of daily
50

Artichoke, boiled 0.23 mg

serving (85 g) · Cooked vegetables 18% of daily

Learn about copper

What does copper do for the body?

Copper is involved in reactions that regulate iron metabolism, collagen production, and the production of noradrenaline. This mineral is also essential for proper metabolism of cholesterol and various other physiological processes.

How much copper do I need?

The dietary allowance for copper varies based on specific country recommendations. According to European Food Safety Authority (EFSA), the adequate daily intake of copper is around 1.3 mg per day for women, and around 1.6 mg per day for men. Individual requirements may also change based on factors such as age, gender, pregnancy and overall health status.

What are the health benefits of copper?

Adequate amount of copper is essential for the proper functioning of the immune system, energy production, and iron metabolism. It also plays a role in the formation of connective tissues, and it acts as an antioxidant, helping to protect cells from damage caused by free radicals.

What are the health risks associated with copper?

Excessive copper intake can be harmful and may lead to symptoms such as vomiting, diarrhea, and in severe cases even liver damage and kidney failure. Individuals with Wilson's disease, a genetic disorder that causes copper to accumulate in the body, are at risk for serious health complications from excess copper consumption.

What if your copper is low?

Copper deficiency might lead to such conditions as arrhythmias, anemia, osteoporosis, reduced melanin synthesis and other symptoms. It is important to have an adequate daily intake of copper from food, and to consider taking a copper supplement if that has been indicated by a healthcare processional.

How do vegans get their copper intake?

Copper is commonly found in many plant based foods, such as grains and nuts. Thus, a balanced vegan diet can provide a sufficient amount of copper throughout the day.

How much copper do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

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Activity

Your daily copper

1.3 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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