Copper rich foods

Recommended dietary allowance for copper

Infants aged 0 to 6 months: 200 mcg per day
Infants aged 7 to 12 months: 220 mcg per day
Children aged 1 to 3 years: 340 mcg per day
Children aged 4 to 8 years: 440 mcg per day
Children aged 9 to 13 years: 700 mcg per day
Adolescents aged 14-18 years 890 mcg per day
adults aged 19 and older 900 mcg per day
pregnant women: 1,000 mcg per day
breastfeeding women: 1,300 mcg per day

USDA National Nutrient Database for Standard Reference, Release 21

Copper, Cu (mg) Content of Selected Foods per Common Measure, sorted by nutrient content

NDB_No/ Description/ Weight (g)/ Common Measure/ Content per Measure

13327 Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz 12.400
15167 Mollusks, oyster, eastern, wild, raw 84 6 medium 3.740
15168 Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz 3.650
15148 Crustaceans, lobster, northern, cooked, moist heat 85 3 oz 1.649
11269 Mushrooms, shiitake, cooked, without salt 145 1 cup 1.299
19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 1.232
19080 Candies, semisweet chocolate 168 1 cup 1.176
15141 Crustaceans, crab, blue, canned 135 1 cup 1.026
15137 Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz 1.005
11546 Tomato products, canned, paste, without salt added 262 1 cup 0.956
19078 Baking chocolate, unsweetened, squares 28.35 1 square 0.917
20005 Barley, pearled, raw 200 1 cup 0.840
11261 Mushrooms, cooked, boiled, drained, without salt 156 1 cup 0.786
22247 Macaroni and Cheese, canned entree 252 1 cup 0.746
19061 Snacks, trail mix, tropical 140 1 cup 0.739
12167 Nuts, chestnuts, european, roasted 143 1 cup 0.725
11547 Tomato products, canned, puree, without salt added 250 1 cup 0.718
16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 0.700
12585 Nuts, cashew nuts, dry roasted, with salt added 28.35 1 oz 0.629
20011 Buckwheat flour, whole-groat 120 1 cup 0.618
16051 Beans, white, mature seeds, canned 262 1 cup 0.608
22904 Chili con carne with beans, canned entree 222 1 cup 0.602
21042 Fast foods, chili con carne 253 1 cup 0.595
12537 Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup 0.586
15160 Mollusks, clam, mixed species, canned, drained solids 85 3 oz 0.585
12586 Nuts, cashew nuts, oil roasted, with salt added 28.35 1 oz (18 nuts) 0.579
16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt
164 1 cup 0.577
16008 Beans, baked, canned, with franks 259 1 cup 0.552
15140 Crustaceans, crab, blue, cooked, moist heat 85 3 oz 0.548
19077 Baking chocolate, unsweetened, liquid 28.35 1 oz 0.541
16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 0.539
12537 Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 1 oz 0.519
05142 Duck, domesticated, meat only, cooked, roasted 221 1/2 duck 0.511
16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 0.497
12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 0.494
20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 0.494
12120 Nuts, hazelnuts or filberts 28.35 1 oz 0.489
11578 Vegetable juice cocktail, canned 242 1 cup 0.484
05022 Chicken, broilers or fryers, giblets, cooked, simmered 145 1 cup 0.480
11364 Potatoes, baked, skin, without salt 58 1 skin 0.474
12637 Nuts, mixed nuts, with peanuts, oil roasted, with salt added 28.35 1 oz 0.471
06931 Sauce, pasta, spaghetti/marinara, ready-to-serve 250 1 cup 0.470
20012 Bulgur, dry 140 1 cup 0.469
09298 Raisins, seedless 145 1 cup 0.461
16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds,
cooked, boiled, without salt
172 1 cup 0.461
20080 Wheat flour, whole-grain 120 1 cup 0.458
11370 Potatoes, hashed brown, home-prepared 156 1 cup 0.457
12155 Nuts, walnuts, english 28.35 1 oz (14 halves) 0.450