Copper, food by food
Ranking · Copper · listed only
Listed only, outside the score (the 0-to-1 number that orders foods for a goal, built from 22 other nutrients), and with no absorption figure: the foods below are ranked by the amount the databases list in one serving.
A helper for enzymes that make energy, handle iron and build connective tissue.
An adult is advised to get about 0.9 mg a day. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, copper fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for elements.
Most per serving: Beef liver, pan-fried (14.6 mg), then Eastern oysters, raw and Oysters, canned.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 193 of the 198 preparations on this page (150 foods). The other 5 aren’t zero, just not listed: see “Not listed” below.
190 of them are ranked below, by what one serving gives; the other 3 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
Beef liver, pan-fried100 g · US food database (USDA SR Legacy)1622% of 0.9 mgPast the upper level if eaten every day: this serving has 1.5× the 10 mg a dayA lot14.6mg14.59 mg / 100 g - 2
A lot3.57mg2.86 mg / 100 g - 3
A lot2.45mg4.46 mg / 100 g - 4A lot1.97mg1.58 mg / 100 g
- 5
A lot1.22mg4.08 mg / 100 g - 6
A lot0.69mg0.69 mg / 100 g - 7
A lot0.67mg2.22 mg / 100 g - 8
A lot0.55mg1.83 mg / 100 g - 9
A lot0.52mg1.74 mg / 100 g - 10
A lot0.5mg0.5 mg / 100 g - 11
A lot0.48mg0.23 mg / 100 g - 12
A lot0.48mg0.56 mg / 100 g - 13
A lot0.43mg1.08 mg / 100 g - 14
A lot0.42mg1.4 mg / 100 g - 15
A lot0.39mg1.29 mg / 100 g - 16
A lot0.37mg0.41 mg / 100 g - 17
A lot0.37mg1.23 mg / 100 g - 18
A lot0.37mg1.22 mg / 100 g - 19
A lot0.36mg1.21 mg / 100 g - 20
A lot0.33mg0.39 mg / 100 g - 21
A lot0.33mg1.1 mg / 100 g - 22
A lot0.31mg0.35 mg / 100 g - 23
A lot0.3mg0.35 mg / 100 g - 24
A lot0.29mg0.35 mg / 100 g - 25
A lot0.27mg0.91 mg / 100 g - 26
A lot0.27mg0.29 mg / 100 g - 27A lot0.27mg0.32 mg / 100 g
- 28
A lot0.27mg0.19 mg / 100 g - 29
A lot0.26mg0.25 mg / 100 g - 30
A lot0.26mg0.26 mg / 100 g - 31
A lot0.24mg1.61 mg / 100 g - 32
A lot0.23mg1.57 mg / 100 g - 33
A lot0.22mg0.25 mg / 100 g - 34
A lot0.21mg0.25 mg / 100 g - 35
A lot0.21mg0.19 mg / 100 g - 36
A lot0.2mg1.34 mg / 100 g - 37
A lot0.2mg0.22 mg / 100 g - 38
A lot0.2mg0.49 mg / 100 g - 39
A lot0.19mg0.21 mg / 100 g - 40
A lot0.19mg0.13 mg / 100 g - 41
A lot0.18mg0.17 mg / 100 g - 42
A lot0.18mg0.07 mg / 100 g - 43
A lot0.18mg0.16 mg / 100 g - 44
Some0.17mg0.23 mg / 100 g - 45
Some0.16mg0.19 mg / 100 g - 46
Some0.16mg0.11 mg / 100 g - 47
Some0.15mg0.15 mg / 100 g - 48
Some0.15mg0.11 mg / 100 g - 49
Some0.15mg0.17 mg / 100 g - 50
Some0.14mg0.36 mg / 100 g - 51
Some0.14mg0.1 mg / 100 g - 52
Some0.14mg0.17 mg / 100 g - 53
Some0.14mg0.17 mg / 100 g - 54
Some0.14mg0.93 mg / 100 g - 55
Some0.14mg0.92 mg / 100 g - 56
Some0.14mg0.46 mg / 100 g - 57
Some0.13mg0.1 mg / 100 g - 58
Some0.13mg0.26 mg / 100 g - 59
Some0.13mg0.33 mg / 100 g - 60
Some0.13mg0.43 mg / 100 g - 61
Some0.13mg0.09 mg / 100 g - 62Some0.13mg0.15 mg / 100 g
- 63
Some0.12mg0.15 mg / 100 g - 64
Some0.12mg0.12 mg / 100 g - 65
Some0.12mg0.11 mg / 100 g - 66
Some0.12mg0.13 mg / 100 g - 67
Some0.12mg0.04 mg / 100 g - 68
Some0.11mg0.08 mg / 100 g - 69
Some0.11mg0.08 mg / 100 g - 70
Some0.11mg0.38 mg / 100 g - 71
Some0.11mg0.08 mg / 100 g - 72
Some0.1mg0.09 mg / 100 g - 73
Some0.1mg0.19 mg / 100 g - 74
Some0.1mg0.17 mg / 100 g - 75
Some0.1mg0.07 mg / 100 g - 76
Some0.1mg0.07 mg / 100 g - 77
Some0.09mg0.09 mg / 100 g - 78
Some0.09mg0.06 mg / 100 g - 79
Some0.09mg0.11 mg / 100 g - 80
Some0.09mg0.12 mg / 100 g - 81
Some0.09mg0.28 mg / 100 g - 82
A little0.08mg0.15 mg / 100 g - 83
A little0.08mg0.08 mg / 100 g - 84
A little0.08mg0.08 mg / 100 g - 85
A little0.08mg0.08 mg / 100 g - 86
A little0.07mg0.06 mg / 100 g - 87A little0.07mg0.1 mg / 100 g
- 88
A little0.07mg0.09 mg / 100 g - 89
A little0.07mg0.13 mg / 100 g - 90
A little0.07mg0.08 mg / 100 g - 91
A little0.07mg0.05 mg / 100 g - 92
A little0.07mg0.05 mg / 100 g - 93A little0.07mg0.08 mg / 100 g
- 94
A little0.07mg0.05 mg / 100 g - 95
A little0.07mg0.08 mg / 100 g - 96
A little0.06mg0.06 mg / 100 g - 97
A little0.06mg0.08 mg / 100 g - 98
A little0.06mg0.42 mg / 100 g - 99
A little0.06mg0.07 mg / 100 g - 100
A little0.06mg0.04 mg / 100 g - 101
A little0.06mg0.07 mg / 100 g - 102
A little0.06mg0.04 mg / 100 g - 103
A little0.06mg0.07 mg / 100 g - 104
A little0.05mg0.06 mg / 100 g - 105
A little0.05mg0.06 mg / 100 g - 106
A little0.05mg0.09 mg / 100 g - 107
A little0.05mg0.06 mg / 100 g - 108
A little0.05mg0.06 mg / 100 g - 109
A little0.05mg0.06 mg / 100 g - 110
A little0.05mg0.05 mg / 100 g - 111
A little0.05mg0.05 mg / 100 g - 112
A little0.05mg0.09 mg / 100 g - 113
A little0.05mg0.03 mg / 100 g - 114
A little0.05mg0.1 mg / 100 g - 115
A little0.05mg0.06 mg / 100 g - 116
A little0.05mg0.03 mg / 100 g - 117A little0.05mg0.05 mg / 100 g
- 118
A little0.04mg0.05 mg / 100 g - 119
A little0.04mg0.05 mg / 100 g - 120
A little0.04mg0.05 mg / 100 g - 121
A little0.04mg0.05 mg / 100 g - 122
A little0.04mg0.07 mg / 100 g - 123
A little0.04mg0.07 mg / 100 g - 124
A little0.04mg0.03 mg / 100 g - 125
A little0.04mg0.05 mg / 100 g - 126
A little0.04mg0.04 mg / 100 g - 127
A little0.03mg0.01 mg / 100 g - 128
A little0.03mg0.04 mg / 100 g - 129
A little0.03mg0.04 mg / 100 g - 130A little0.03mg0.03 mg / 100 g
- 131
A little0.03mg0.1 mg / 100 g - 132
A little0.03mg0.01 mg / 100 g - 133
A little0.03mg0.03 mg / 100 g - 134
A little0.03mg0.03 mg / 100 g - 135
A little0.03mg0.05 mg / 100 g - 136
A little0.03mg0.01 mg / 100 g - 137
A little0.02mg0.02 mg / 100 g - 138
A little0.02mg0.03 mg / 100 g - 139
A little0.02mg0.14 mg / 100 g - 140A little0.02mg0.04 mg / 100 g
- 141
A little0.02mg0.03 mg / 100 g - 142
A little0.02mg0.02 mg / 100 g - 143
A little0.02mg0.02 mg / 100 g - 144
A little0.02mg0.01 mg / 100 g - 145
A little0.02mg0.01 mg / 100 g - 146A little0.02mg0.01 mg / 100 g
- 147A little0.02mg0.01 mg / 100 g
- 148
A little0.02mg0.11 mg / 100 g - 149
A little0.02mg0.02 mg / 100 g - 150
A little0.02mg0.05 mg / 100 g - 151
Almost none0.01mg0.01 mg / 100 g - 152
Almost none0.01mg0.05 mg / 100 g - 153
Almost none0.01mg0.02 mg / 100 g - 154
Almost none0.01mg0.02 mg / 100 g - 155
Almost none0.01mg0.02 mg / 100 g - 156
Almost none0.01mg0.02 mg / 100 g - 157
Almost none0.01mg0.04 mg / 100 g - 158
Almost none0.01mg0.05 mg / 100 g - 159
Almost none0.01mg0.05 mg / 100 g - 160
Almost none0.01mg0.02 mg / 100 g - 161
Almost none0.01mg0.01 mg / 100 g - 162
Almost none0.01mg0.3 mg / 100 g - 163
Almost none0.01mg0.04 mg / 100 g - 164
Almost none0.01mg0 mg / 100 g - 165
Almost none0.01mg0.03 mg / 100 g - 166
Almost none0.01mg0.03 mg / 100 g - 167
Almost none0.01mg0 mg / 100 g - 168
Almost none0.01mg0.04 mg / 100 g - 169
Almost none0.01mg0.04 mg / 100 g - 170
Almost none0.01mg0.02 mg / 100 g - 171
Almost none0.01mg0.02 mg / 100 g - 172
Almost none0.01mg0.02 mg / 100 g - 173Almost none0.01mg0 mg / 100 g
- 174
Almost none0mg0.03 mg / 100 g - 175
Almost none0mg0 mg / 100 g - 176
Almost none0mg0.02 mg / 100 g - 177
Almost none0mg0.01 mg / 100 g - 178
Almost none0mg0.02 mg / 100 g - 179Almost none0mg0.01 mg / 100 g
- 180
Almost none0mg0.02 mg / 100 g - 181
Almost none0mg0.02 mg / 100 g - 182Almost none0mg0 mg / 100 g
- 183
Almost none0mg0 mg / 100 g - 184
Almost none0mg0 mg / 100 g - 185
Almost none0mg0 mg / 100 g - 186
Almost none0mg0 mg / 100 g - 187
Almost none0mg0 mg / 100 g - 188
Almost none0mg0 mg / 100 g - 189Almost none0mg0 mg / 100 g
- 190Almost none0mg0 mg / 100 g
Not ranked in this view
These list Copper but have no serving size on file yet.
Not listed
The databases don’t list Copper for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted · US food database (USDA SR Legacy)370 mgper 100 g
- Veal, variety meats and by-products, liver, cooked, pan-fried · US food database (USDA SR Legacy)15.1 mgper 100 g
- Veal, variety meats and by-products, liver, cooked, braised · US food database (USDA SR Legacy)14.9 mgper 100 g
- Beef, variety meats and by-products, liver, cooked, braised · US food database (USDA SR Legacy)14.3 mgper 100 g
- Lamb, New Zealand, imported, liver, cooked, soaked and fried · US food database (USDA SR Legacy)13.4 mgper 100 g
- Veal, variety meats and by-products, liver, raw · US food database (USDA SR Legacy)11.9 mgper 100 g
- Lamb, New Zealand, imported, liver, raw · US food database (USDA SR Legacy)11.4 mgper 100 g
- Lamb, variety meats and by-products, liver, cooked, pan-fried · US food database (USDA SR Legacy)9.83 mgper 100 g
- Goose, liver, raw · US food database (USDA SR Legacy)7.52 mgper 100 g
- Lamb, variety meats and by-products, liver, cooked, braised · US food database (USDA SR Legacy)7.07 mgper 100 g
- Lamb, variety meats and by-products, liver, raw · US food database (USDA SR Legacy)6.98 mgper 100 g
- Seaweed, spirulina, dried · US food database (USDA SR Legacy)6.1 mgper 100 g
- Duck, domesticated, liver, raw · US food database (USDA SR Legacy)5.96 mgper 100 g
- Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · US food database (USDA SR Legacy)5.73 mgper 100 g
- Mollusks, oyster, eastern, wild, cooked, moist heat · US food database (USDA SR Legacy)5.71 mgper 100 g
- Beef, New Zealand, imported, variety meats and by-products, liver, raw · US food database (USDA SR Legacy)5.3 mgper 100 g
- Mushrooms, shiitake, dried · US food database (USDA SR Legacy)5.17 mgper 100 g
- Beef, New Zealand, imported, sweetbread, cooked, boiled · US food database (USDA SR Legacy)5.1 mgper 100 g
- Beef, New Zealand, imported, sweetbread, raw · US food database (USDA SR Legacy)5.1 mgper 100 g
- Pepeao, dried · US food database (USDA SR Legacy)5.07 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for copper: Soy drink, unsweetened, fortified · Pasta, cooked · Flour tortillas · White bread, toasted · Cookies · White bread · Oat drink, unsweetened, fortified · Almond drink, unsweetened, fortified · Pies · Breakfast cereal · Crackers · Cakes
Running low, and too much
Running low
Copper deficiency is uncommon. Its effects are anemia, bone defects, loss of coordination and a higher risk of infection; taking a lot of zinc in supplements can cause it.
Too much
Long exposure to high copper can damage the liver and cause stomach pain, cramps, nausea and vomiting, but copper toxicity is rare in healthy people. The upper level for adults is 10 mg a day.
Sources: NIH Office of Dietary Supplements, copper fact sheet for health professionals (2022-10-18) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: elements (2025-11-19)