Copper
mineral Unit: mg
Copper is a trace element required for iron metabolism, the cross-linking of collagen and elastin, myelin formation, neurotransmitter synthesis, and antioxidant defense through the enzyme superoxide dismutase. The RDA for adults is 900 mcg per day. Shellfish (especially oysters), organ meats, nuts, seeds, and dark chocolate are the richest dietary sources.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Copper
See all 7311 foods →Reference Daily Intake
0.9 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Mead Johnson PurAmino Toddler Powder | 370.0 mg | 41111% |
| 2 | Pan-Fried Veal Liver | 15.1 mg | 1672% |
| 3 | Braised Veal Liver | 14.9 mg | 1660% |
| 4 | Pan-Fried Beef Liver | 14.6 mg | 1621% |
| 5 | Braised Beef Liver | 14.3 mg | 1587% |
| 6 | Fried New Zealand Lamb Liver | 13.4 mg | 1489% |
| 7 | Raw Veal Liver | 11.9 mg | 1318% |
| 8 | Raw New Zealand Lamb Liver | 11.4 mg | 1267% |
| 9 | Pan-Fried Lamb Liver | 9.8 mg | 1092% |
| 10 | Raw Beef Liver | 9.8 mg | 1084% |
| 11 | Raw Goose Liver | 7.5 mg | 836% |
| 12 | Braised Lamb Liver | 7.1 mg | 786% |
| 13 | Raw Lamb Liver | 7.0 mg | 775% |
| 14 | Dried Spirulina Seaweed | 6.1 mg | 678% |
| 15 | Raw Duck Liver | 6.0 mg | 662% |
| 16 | Boiled Beef Liver (New Zealand) | 5.7 mg | 637% |
| 17 | Cooked Eastern Oyster | 5.7 mg | 634% |
| 18 | Raw Beef Liver (New Zealand) | 5.3 mg | 589% |
| 19 | Dried Shiitake Mushroom | 5.2 mg | 574% |
| 20 | Boiled New Zealand Beef Sweetbread | 5.1 mg | 567% |