Recommendations for Copper (mcg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months200 (AI)*200 (AI)*
Infants 6-12 months 220 (AI)*220 (AI)*
Children 1-3 years 3401,0003401,000
Children4-8 years 4403,0004403,000
Children 9-13 years 7005,0007005,000
Adolescents 14-18 years 8908,0008908,000
Adults 19-50 years 90010,00090010,000
Adults 51-70 years 90010,00090010,000
Adults > 70 years 90010,00090010,000
Pregnancy 14-18 years--1,000-
Pregnancy 19-50 years--1,000-
Breast-feeding 14-18 years--1,300-
Breast-feeding 19-50 years--1,300-
For Table Legend & Data Sources Information click here.

Best food sources of Copper

FoodServing Amount of Copper (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Beef liver, cooked3 oz (85g)12.21350.6Excellent1350.6Excellent
Oysters3 oysters (140g)2.1237.9Excellent237.9Excellent
Lobster, cooked3 oz (85g)1.6179.4Excellent179.4Excellent
Sesame seeds1 oz (28g)1.1122.2Excellent122.2Excellent
Cuttlefish, cooked3 oz (85g)0.994.4Excellent94.4Excellent
Mushrooms, shiitake, cooked1/2 cup (72,5g)0.772.2Excellent72.2Excellent
Cashew nuts1 oz (28g)0.668.4Excellent68.4Excellent
Clam, cooked3 oz (85g)0.666.1Excellent66.1Excellent
Octopus, cooked3 oz (85g)0.666.1Excellent66.1Excellent
Crab, cooked3 oz (85g)0.556.7Excellent56.7Excellent
Crayfish, cooked3 oz (85g)0.556.7Excellent56.7Excellent
Quail, cooked3 oz (85g)0.556.7Excellent56.7Excellent
Brazil nuts1 oz (28g)0.555.6Excellent55.6Excellent
Sunflower seeds1 oz (28g)0.555.6Excellent55.6Excellent
Poppy seeds1 oz (28g)0.555.6Excellent55.6Excellent
Hazelnuts1 oz (28g)0.552.9Excellent52.9Excellent
Pumpkin seeds1 oz (28g)0.444.4Excellent44.4Excellent
Pistachios1 oz (28g)0.444.4Excellent44.4Excellent
Turnip greens1 cup (144g)0.444.4Excellent44.4Excellent
Walnuts1 oz (28g)0.444.4Excellent44.4Excellent
Pine Nuts1 oz (28g)0.444.4Excellent44.4Excellent
Soybeans, cooked1/2 cup (86g)0.438.9Excellent38.9Excellent
Chickpeas, cooked1/2 cup (82g)0.333.3Excellent33.3Excellent
Pecans1 oz (28g)0.333.3Excellent33.3Excellent
Soy milk1 cup (250g)0.333.3Excellent33.3Excellent
Adzuki beans, cooked1/2 cup (100g)0.333.3Excellent33.3Excellent
Flaxseed1 oz (28g)0.333.3Excellent33.3Excellent
Goose, cooked3 oz (85g)0.328.3Excellent28.3Excellent
Scallops, cooked3 oz (85g)0.328.3Excellent28.3Excellent
Almonds1 oz (28g)0.328Excellent28Excellent
Coconut milk1/2 cup (120g)0.327.8Excellent27.8Excellent
Lentils, cooked1/2 cup (99g)0.327.8Excellent27.8Excellent
Amaranth, cooked1/2 cup (123g)0.222.2Excellent22.2Excellent
Avocadosmall (100g)0.222.2Excellent22.2Excellent
Black beans, cooked1/2 cup (86g)0.222.2Excellent22.2Excellent
Coconut meat2 oz (56g)0.222.2Excellent22.2Excellent
Egg large2 large (100g)0.222.2Excellent22.2Excellent
Lima beans, cooked1/2 cup (94g)0.222.2Excellent22.2Excellent
Macadamia1 oz (28g)0.222.2Excellent22.2Excellent
Mung bean sprouts1 cup (100g)0.222.2Excellent22.2Excellent
Mushrooms, crimini, raw1/2 cup (43,5g)0.222.2Excellent22.2Excellent
Navy beans, cooked1/2 cup (91g)0.222.2Excellent22.2Excellent
Peanuts1 oz (28g)0.222.2Excellent22.2Excellent
Pinto beans, cooked1/2 cup (85,5g)0.222.2Excellent22.2Excellent
Quinoa, cooked1/2 cup (92,5g)0.222.2Excellent22.2Excellent
Tofu1 cup (100g)0.222.2Excellent22.2Excellent
Kidney beans, cooked1/2 cup (88,5g)0.222.2Excellent22.2Excellent
Spelt, cooked1/2 cup (97g)0.222.2Excellent22.2Excellent
Cocoa powder1 tsp (5g)0.221.1Excellent21.1Excellent
Swordfish, cooked3 oz (85g)0.218.9Good18.9Good
Abalone, cooked3 oz (85g)0.218.9Good18.9Good
Duck, cooked3 oz (85g)0.218.9Good18.9Good
Lamb lean, cooked3 oz (85g)0.218.9Good18.9Good
Shrimp, cooked3 oz (85g)0.218.9Good18.9Good
Rabbit, cooked3 oz (85g)0.218.9Good18.9Good
Green peas, cooked1/2 cup (80g)0.216.7Good16.7Good
Lychees1/2 cup (95g)0.216.7Good16.7Good
Millet, cooked1/2 cup (87g)0.216.7Good16.7Good
Dates, pitted1 oz (28g)0.113Good13Good
Alfalfa sprouts1 cup (33g)0.111.1Good11.1Good
Artichokes, cooked1/2 cup (84g)0.111.1Good11.1Good
Asparagus, cooked1/2 cup (90g)0.111.1Good11.1Good
Bananamedium (118g)0.111.1Good11.1Good
Barley, cooked1/2 cup (78,5g)0.111.1Good11.1Good
Beet greens1 cup (38g)0.111.1Good11.1Good
Beetroot, cooked1/2 cup (85g)0.111.1Good11.1Good
Bread, mulitgrain1 slice (26g)0.111.1Good11.1Good
Brown rice, cooked1/2 cup (97,5g)0.111.1Good11.1Good
Brussels sprouts, cooked1/2 cup (78g)0.111.1Good11.1Good
Buckwheat, cooked1/2 cup (84g)0.111.1Good11.1Good
Chia seeds1 oz (28g)0.111.1Good11.1Good
Chili1 medium (45g)0.111.1Good11.1Good
Coconut water1 cup (240g)0.111.1Good11.1Good
Currants, dried1 oz (28g)0.111.1Good11.1Good
Dandelion greens1 cup (55g)0.111.1Good11.1Good
Grapes1/2 cup (75g)0.111.1Good11.1Good
Kale, cooked1/2 cup (65g)0.111.1Good11.1Good
Kiwifruit skin on1 medium (76g)0.111.1Good11.1Good
Mango1/2 cup (82,5g)0.111.1Good11.1Good
Mushorroms, white raw1/2 cup (35g)0.111.1Good11.1Good
Oats, cooked1/2 cup (117g)0.111.1Good11.1Good
Parsnip, cooked1/2 cup (78g)0.111.1Good11.1Good
Peachmedium (150g)0.111.1Good11.1Good
Pearmedium (178g)0.111.1Good11.1Good
Pineapple1/2 cup (82,5g)0.111.1Good11.1Good
Pomegranate arils1/2 cup (87g)0.111.1Good11.1Good
Potato, cooked1/2 cup (78g)0.111.1Good11.1Good
Pumpkin, cooked1/2 cup (122,5g)0.111.1Good11.1Good
Radish4 medium (100g)0.111.1Good11.1Good
Squash, cooked1/2 cup (90g)0.111.1Good11.1Good
Sweet potato, cooked1/2 cup (100g)0.111.1Good11.1Good
Tomato1 medium (123g)0.111.1Good11.1Good
Wild rice, cooked1/2 cup (82g)0.111.1Good11.1Good
Rye1 slice (32g)0.111.1Good11.1Good
Whole wheat, cooked1/2 cup (50g)0.111.1Good11.1Good
Chestnuts1 oz (28g)0.111.1Good11.1Good
Carp, cooked3 oz (85g)0.19.4-9.4-
Herring, cooked3 oz (85g)0.19.4-9.4-
Mackerel, cooked3 oz (85g)0.19.4-9.4-
Pike, cooked3 oz (85g)0.19.4-9.4-
For Table Legend & Data Sources Information click here.

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