Pawel Malczewski
Recommendations for Copper (mcg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 200 (AI) | * | 200 (AI) | * |
| Infants | 6-12 months | 220 (AI) | * | 220 (AI) | * |
| Children | 1-3 years | 340 | 1,000 | 340 | 1,000 |
| Children | 4-8 years | 440 | 3,000 | 440 | 3,000 |
| Children | 9-13 years | 700 | 5,000 | 700 | 5,000 |
| Adolescents | 14-18 years | 890 | 8,000 | 890 | 8,000 |
| Adults | 19-50 years | 900 | 10,000 | 900 | 10,000 |
| Adults | 51-70 years | 900 | 10,000 | 900 | 10,000 |
| Adults | > 70 years | 900 | 10,000 | 900 | 10,000 |
| 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 | - |
Best food sources of Copper
| Food | Serving | Amount of Copper (mg) | % of RDA for men | Rating | % of RDA for women | Rating |
|---|---|---|---|---|---|---|
| Beef liver, cooked | 3 oz (85g) | 12.2 | 1350.6 | Excellent | 1350.6 | Excellent |
| Oysters | 3 oysters (140g) | 2.1 | 237.9 | Excellent | 237.9 | Excellent |
| Lobster, cooked | 3 oz (85g) | 1.6 | 179.4 | Excellent | 179.4 | Excellent |
| Sesame seeds | 1 oz (28g) | 1.1 | 122.2 | Excellent | 122.2 | Excellent |
| Cuttlefish, cooked | 3 oz (85g) | 0.9 | 94.4 | Excellent | 94.4 | Excellent |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 0.7 | 72.2 | Excellent | 72.2 | Excellent |
| Cashew nuts | 1 oz (28g) | 0.6 | 68.4 | Excellent | 68.4 | Excellent |
| Clam, cooked | 3 oz (85g) | 0.6 | 66.1 | Excellent | 66.1 | Excellent |
| Octopus, cooked | 3 oz (85g) | 0.6 | 66.1 | Excellent | 66.1 | Excellent |
| Crab, cooked | 3 oz (85g) | 0.5 | 56.7 | Excellent | 56.7 | Excellent |
| Crayfish, cooked | 3 oz (85g) | 0.5 | 56.7 | Excellent | 56.7 | Excellent |
| Quail, cooked | 3 oz (85g) | 0.5 | 56.7 | Excellent | 56.7 | Excellent |
| Brazil nuts | 1 oz (28g) | 0.5 | 55.6 | Excellent | 55.6 | Excellent |
| Sunflower seeds | 1 oz (28g) | 0.5 | 55.6 | Excellent | 55.6 | Excellent |
| Poppy seeds | 1 oz (28g) | 0.5 | 55.6 | Excellent | 55.6 | Excellent |
| Hazelnuts | 1 oz (28g) | 0.5 | 52.9 | Excellent | 52.9 | Excellent |
| Pumpkin seeds | 1 oz (28g) | 0.4 | 44.4 | Excellent | 44.4 | Excellent |
| Pistachios | 1 oz (28g) | 0.4 | 44.4 | Excellent | 44.4 | Excellent |
| Turnip greens | 1 cup (144g) | 0.4 | 44.4 | Excellent | 44.4 | Excellent |
| Walnuts | 1 oz (28g) | 0.4 | 44.4 | Excellent | 44.4 | Excellent |
| Pine Nuts | 1 oz (28g) | 0.4 | 44.4 | Excellent | 44.4 | Excellent |
| Soybeans, cooked | 1/2 cup (86g) | 0.4 | 38.9 | Excellent | 38.9 | Excellent |
| Chickpeas, cooked | 1/2 cup (82g) | 0.3 | 33.3 | Excellent | 33.3 | Excellent |
| Pecans | 1 oz (28g) | 0.3 | 33.3 | Excellent | 33.3 | Excellent |
| Soy milk | 1 cup (250g) | 0.3 | 33.3 | Excellent | 33.3 | Excellent |
| Adzuki beans, cooked | 1/2 cup (100g) | 0.3 | 33.3 | Excellent | 33.3 | Excellent |
| Flaxseed | 1 oz (28g) | 0.3 | 33.3 | Excellent | 33.3 | Excellent |
| Goose, cooked | 3 oz (85g) | 0.3 | 28.3 | Excellent | 28.3 | Excellent |
| Scallops, cooked | 3 oz (85g) | 0.3 | 28.3 | Excellent | 28.3 | Excellent |
| Almonds | 1 oz (28g) | 0.3 | 28 | Excellent | 28 | Excellent |
| Coconut milk | 1/2 cup (120g) | 0.3 | 27.8 | Excellent | 27.8 | Excellent |
| Lentils, cooked | 1/2 cup (99g) | 0.3 | 27.8 | Excellent | 27.8 | Excellent |
| Amaranth, cooked | 1/2 cup (123g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Avocado | small (100g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Black beans, cooked | 1/2 cup (86g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Coconut meat | 2 oz (56g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Egg large | 2 large (100g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Lima beans, cooked | 1/2 cup (94g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Macadamia | 1 oz (28g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Mung bean sprouts | 1 cup (100g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Mushrooms, crimini, raw | 1/2 cup (43,5g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Navy beans, cooked | 1/2 cup (91g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Peanuts | 1 oz (28g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Pinto beans, cooked | 1/2 cup (85,5g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Quinoa, cooked | 1/2 cup (92,5g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Tofu | 1 cup (100g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Kidney beans, cooked | 1/2 cup (88,5g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Spelt, cooked | 1/2 cup (97g) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Cocoa powder | 1 tsp (5g) | 0.2 | 21.1 | Excellent | 21.1 | Excellent |
| Swordfish, cooked | 3 oz (85g) | 0.2 | 18.9 | Good | 18.9 | Good |
| Abalone, cooked | 3 oz (85g) | 0.2 | 18.9 | Good | 18.9 | Good |
| Duck, cooked | 3 oz (85g) | 0.2 | 18.9 | Good | 18.9 | Good |
| Lamb lean, cooked | 3 oz (85g) | 0.2 | 18.9 | Good | 18.9 | Good |
| Shrimp, cooked | 3 oz (85g) | 0.2 | 18.9 | Good | 18.9 | Good |
| Rabbit, cooked | 3 oz (85g) | 0.2 | 18.9 | Good | 18.9 | Good |
| Green peas, cooked | 1/2 cup (80g) | 0.2 | 16.7 | Good | 16.7 | Good |
| Lychees | 1/2 cup (95g) | 0.2 | 16.7 | Good | 16.7 | Good |
| Millet, cooked | 1/2 cup (87g) | 0.2 | 16.7 | Good | 16.7 | Good |
| Dates, pitted | 1 oz (28g) | 0.1 | 13 | Good | 13 | Good |
| Alfalfa sprouts | 1 cup (33g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Artichokes, cooked | 1/2 cup (84g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Asparagus, cooked | 1/2 cup (90g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Banana | medium (118g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Barley, cooked | 1/2 cup (78,5g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Beet greens | 1 cup (38g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Beetroot, cooked | 1/2 cup (85g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Bread, mulitgrain | 1 slice (26g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Brown rice, cooked | 1/2 cup (97,5g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Brussels sprouts, cooked | 1/2 cup (78g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Buckwheat, cooked | 1/2 cup (84g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Chia seeds | 1 oz (28g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Chili | 1 medium (45g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Coconut water | 1 cup (240g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Currants, dried | 1 oz (28g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Dandelion greens | 1 cup (55g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Grapes | 1/2 cup (75g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Kale, cooked | 1/2 cup (65g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Kiwifruit skin on | 1 medium (76g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Mango | 1/2 cup (82,5g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Mushorroms, white raw | 1/2 cup (35g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Oats, cooked | 1/2 cup (117g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Parsnip, cooked | 1/2 cup (78g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Peach | medium (150g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Pear | medium (178g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Pineapple | 1/2 cup (82,5g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Pomegranate arils | 1/2 cup (87g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Potato, cooked | 1/2 cup (78g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Pumpkin, cooked | 1/2 cup (122,5g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Radish | 4 medium (100g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Squash, cooked | 1/2 cup (90g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Sweet potato, cooked | 1/2 cup (100g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Tomato | 1 medium (123g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Wild rice, cooked | 1/2 cup (82g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Rye | 1 slice (32g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Whole wheat, cooked | 1/2 cup (50g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Chestnuts | 1 oz (28g) | 0.1 | 11.1 | Good | 11.1 | Good |
| Carp, cooked | 3 oz (85g) | 0.1 | 9.4 | - | 9.4 | - |
| Herring, cooked | 3 oz (85g) | 0.1 | 9.4 | - | 9.4 | - |
| Mackerel, cooked | 3 oz (85g) | 0.1 | 9.4 | - | 9.4 | - |
| Pike, cooked | 3 oz (85g) | 0.1 | 9.4 | - | 9.4 | - |
