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 | - |