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Copper is an essential trace mineral needed in small amounts. It is required by the body for energy production, iron absorption, bone and connective tissue production and brain development. It also has an important role in immune system function, hormone and neurotransmitter synthesis and red blood cell formation.
Although copper is essential to health, excessive levels can cause nausea, vomiting, diarrhoea, liver damage, and anaemia. The upper limit for adults is 10 milligrams (mg) a day. Copper toxicity can occur due to excessive consumption of copper from various sources, including drinking water, supplements and food cooked in uncoated copper cookware.
The Adequate Intake (AI) is 1.7 mg/day for men and 1.2 mg/day for women 19+ years, 1.3 mg/day for pregnant women and 1.5 mg/day for breastfeeding women.
Foods high in copper |
|
|
Food (Serving Size) |
Copper (mg) |
|
Beef, liver, pan-fried (85 g) |
12.4 |
|
Oysters, raw (85 g, 2 medium oysters) |
4.9 |
|
Prawns, cooked (100 g) |
1.7 |
|
Kale, raw (100 g) |
1.4 |
|
Seaweed, nori, dried (100 g) |
1.2 |
|
Potatoes, with skin, baked (1 medium) |
0.7 |
|
Mushrooms, Shiitake, cooked (½ cup) |
0.7 |
|
Cashew nuts, dry roasted (30 g) |
0.6 |
|
Brazil nuts, raw (30 g) |
0.6 |
|
Sunflower seed kernels, toasted (¼ cup) |
0.6 |
|
Turkey, simmered (85 g) |
0.5 |
|
Chocolate, dark, 70%-85% (30 g) |
0.5 |
|
Almonds, raw (50 g) |
0.5 |
|
Poppy seeds (30 g) |
0.5 |
|
Coconut milk, canned (1 cup) |
0.5 |
|
Chia seeds, dried (30 g) |
0.5 |
|
Tofu, firm (½ cup) |
0.4 |
|
Chickpeas, cooked (½ cup) |
0.3 |
|
Millet, cooked (1 cup) |
0.3 |
|
Salmon, Atlantic, wild, cooked (85 g) |
0.3 |
|
Avocado, raw (½ cup) |
0.2 |
|
Figs, dried (½ cup) |
0.2 |
|
Spinach, boiled (½ cup) |
0.2 |
|
Asparagus, cooked (½ cup) |
0.1 |
|
Sesame seeds (¼ cup) |
0.1 |
|
Turkey, cooked (85 g) |
0.1 |
|
Tomatoes, raw, chopped (½ cup) |
0.1 |
|
Quinoa, cooked (½ cup) |
0.1 |
Vegan sources of copper |
|
|
Food (Serving Size) |
Copper (mg) |
|
Kale, raw (100 g) |
1.4 |
|
Seaweed, nori, dried (100 g) |
1.2 |
|
Potatoes, with skin, baked (1 medium) |
0.7 |
|
Mushrooms, Shiitake, cooked (½ cup) |
0.7 |
|
Cashew nuts, dry roasted (30 g) |
0.6 |
|
Brazil nuts, raw (30 g) |
0.6 |
|
Sunflower seed kernels, toasted (¼ cup) |
0.6 |
|
Almonds, raw (50 g) |
0.5 |
|
Poppy seeds (30 g) |
0.5 |
|
Coconut milk (1 cup) |
0.5 |
|
Chia seeds, dried (30 g) |
0.5 |
|
Tofu, firm (½ cup) |
0.4 |
|
Chickpeas, cooked (½ cup) |
0.3 |
|
Millet, cooked (1 cup) |
0.3 |
|
Avocado, raw (½ cup) |
0.2 |
|
Figs, dried (½ cup) |
0.2 |
|
Spinach, boiled (½ cup) |
0.2 |
|
Asparagus, cooked (½ cup) |
0.1 |
|
Sesame seeds (¼ cup) |
0.1 |
|
Tomatoes, raw, chopped (½ cup) |
0.1 |
|
Quinoa, cooked (½ cup) |
0.1 |
