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Top 5 Common Food Sources of Copper
Looking to get more mcg of copper in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of this essential mineral, per serving. Getting enough copper as part of a healthy balanced diet is important since a large collection of studies show that getting nutrients from dietary supplements or multivitamins doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Copper (mg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Liver, Average1 | 4192 | 3.5 oz / 100 g | 6.1 | 676 |
| 2 | Squid, Mixed Species | 890 | 4 oz / 115 g | 2.2 | 242 |
| 3 | Oysters, Average2 | 2759 | 4 oz / 115 g | 2.0 | 220 |
| 4 | Northern Lobster | 839 | 4 oz / 115 g | 1.6 | 172 |
| 5 | Soybeans, Mature Seeds | 326 | 1/2 cup | 1.5 | 171 |
2Oysters, average includes Eastern (farmed and wild) and Pacific oysters.
Want to know more about this essential nutrient including what copper does in the body, how much copper we need, what happens if we have low copper levels or if we get too much, and even more awesome copper rich foods? Keep reading to learn all there is to know!
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What Is Copper and What Does It Do?
Copper is an essential trace mineral that all organisms require to live. Copper serves as a component of about two dozen enzymes and proteins, giving it a role in a wide range of physiological functions such as bone formation, energy production, iron homeostasis, melanin formation, connective tissue formation, neurotransmission, and even gene regulation. It also helps facilitate redox reactions and scavenge free radicals, thereby serving as an antioxidant.
Some evidence suggests that copper can promote bone health (due to helping form the collagen component of bone matrix). It may also play a role in cancer progression by promoting the creation of new blood vessels (angiogenesis) that allow tumors to grow. Insufficient intake can lead to abnormally low levels of a type of white blood cell called neutrophils, as well as induce anemia that isn’t responsive to iron therapy.
Learn more about copper here.
Copper Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 5.4% of American adults usual diet falls short of the Estimated Average Requirement (EAR) for copper intake.
Groups At Risk
Those at higher risk of copper deficiency include:
- infants and children fed only cow’s milk formula,
- infants with chronic diarrhea,
- individuals recovering from malnutrition,
- diabetics,
- people with cystic fibrosis,
- individuals with malabsorption syndromes (e.g., celiac disease, short bowel syndrome),
- people with excessive zinc intake, and
- those taking iron supplements.
Learn more here.
Symptoms of Deficiency
Copper deficiency is rare but can cause significant health problems when severe. Symptoms include anemia unresponsive to iron therapy, low neutrophil counts (increasing infection risk), and less frequently, neurological issues, impaired growth, and loss of body pigmentation. Copper deficiency can also impair blood cell renewal and immune responses. In pregnancy and early childhood, it may lead to low birth weight, muscle weakness, neurological problems, abnormal bone development, and osteoporosis. Low levels of copper in the blood (hypocupremia) can result from inadequate dietary intake and from genetic disorders of copper metabolism, like Menkes disease, Wilson’s disease, and aceruloplasminemia.
Learn more here.
Problems From Too Much Copper
Copper toxicity, though less common than deficiency, can result from acute or chronic excess intake. Acute toxicity, often from consuming large amounts of copper salts or contaminated drinking water, can cause symptoms such as nausea, vomiting, abdominal pain, diarrhea, tachycardia, and in severe cases, liver or kidney failure, and even death. Chronic high intake (30–60 mg daily over years) may lead to liver injury and potentially affect immune function and antioxidant status.
Learn more here.
How Much Copper Do We Need?
The following table summarizes the current recommended microgram amounts of copper, based on age, gender, or situation.
It’s important to note that copper has important relationships with other nutrients including iron, vitamin C, and zinc. As a result, people supplementing with zinc or iron may need to consume more copper to compensate for its reduced bioavailability (especially during pregnancy!) but always seek out medical advice from a healthcare professional if planning to supplement. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Copper
Excellent sources of this essential mineral include oysters and other shellfish, legumes, nuts, seeds, organ meat, sweet potatoes, salmon, tempeh, dark chocolate, leafy greens, avocados, and mushrooms. Note that copper absorption appears to be enhanced when it’s ingested alongside animal protein, phosphate, or citrate.
Best Food Sources of Copper
The following foods have high copper content, containing at least 50% of the recommended dietary allowance per serving, making them our best food sources of this mineral.
Good Food Sources of Copper
The following foods are excellent or good sources of copper, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
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