Copper Rich Foods: Dietary Sources
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Copper is an essential trace mineral found in a variety of foods, ranging from organ meats and shellfish to nuts, seeds, and whole grains. Identifying specific dietary sources can help in planning a balanced copper intake.
Dietary Food Sources of Copper
Copper is distributed in the food supply. Organ meats and shellfish are recognized as good sources of dietary copper. Nuts, seeds, and whole-grain products also provide dietary copper. Additionally, wheat-bran cereals are identified as good sources of this mineral.
Copper Content in Common Foods
The following table lists specific copper amounts for various foods based on standard serving sizes. These values are measured in micrograms (μg).
| Food Item | Serving Size | Copper Amount (μg) |
|---|---|---|
| Beef liver | 1 ounce | 4,133 μg |
| Oysters | 6 medium | 2,400 μg |
| Alaska king crab meat | 3 ounces | 1,000 μg |
| Blue crab meat | 3 ounces | 692 μg |
| Cashews | 1 ounce | 624 μg |
| Clams | 3 ounces | 585 μg |
| Sunflower seed kernels | 1 ounce | 519 μg |
| Hazelnuts | 1 ounce | 496 μg |
| Almonds | 1 ounce | 292 μg |
| Lentils | ½ cup | 249 μg |
| Mushrooms, white | 1 cup | 223 μg |
| Chocolate, semisweet | 1 ounce | 198 μg |
| Peanut butter | 2 tablespoons | 185 μg |
| Shredded wheat cereal | 2 biscuits | 179 μg |
Copper Intake Recommendations
The Recommended Dietary Allowance (RDA) for copper varies by age and life stage. For infants, an Adequate Intake (AI) level is used instead of an RDA.
| Age Group / Life Stage | Intake Level (Standard) | Amount per Day |
|---|---|---|
| Infants 0–6 months | Adequate Intake (AI) | 200 μg/day |
| Infants 7–12 months | Adequate Intake (AI) | 220 μg/day |
| Children 1–3 years | RDA | 340 μg/day |
| Children 4–8 years | RDA | 440 μg/day |
| Children 9–13 years | RDA | 700 μg/day |
| Adolescents 14–18 years | RDA | 890 μg/day |
| Adults 19 years and older | RDA | 900 μg/day |
| Pregnancy (all ages) | RDA | 1,000 μg/day |
| Breast-feeding (all ages) | RDA | 1,300 μg/day |
Safety and Upper Limits
The US Food and Nutrition Board has established Tolerable Upper Intake Levels (UL) for copper. This limit applies to the combined intake from food and supplements.
Upper limits for children and adolescents include:
- Ages 1–3 years: 1,000 μg/day
- Ages 4–8 years: 3,000 μg/day
- Ages 9–13 years: 5,000 μg/day
- Ages 14–18 years: 8,000 μg/day
Key Takeaways
- Beef liver and oysters contain dietary copper.
- Other sources include cashews, sunflower seeds, hazelnuts, and lentils.
- The RDA for adults aged 19 and older is 900 μg per day, with higher requirements during pregnancy and breastfeeding.
- The Tolerable Upper Intake Level (UL) for copper in adults aged 19 and older is 10,000 μg/day.
Final Thoughts
Copper is available in a variety of foods. By incorporating sources like shellfish, nuts, and whole grains, individuals can obtain dietary copper. It is important to be mindful of established upper limits, particularly when using supplements.
Frequently Asked Questions
Which food contains copper?
Beef liver provides 4,133 μg per 1-ounce serving. Oysters offer 2,400 μg per 6 medium-sized oysters. Other sources include various nuts, seeds, and whole-grain products.
Source: Linus Pauling Institute
What are some sources of copper?
Common sources of copper include cashews (624 μg per ounce), sunflower seeds (519 μg per ounce), hazelnuts (496 μg per ounce), and lentils (249 μg per ½ cup).
Source: Linus Pauling Institute
What is the daily copper requirement for adults?
The Recommended Dietary Allowance (RDA) for adults aged 19 years and older is 900 μg per day. This requirement is 1,000 μg/day during pregnancy and 1,300 μg/day during breast-feeding.
Source: Linus Pauling Institute
What is the Tolerable Upper Intake Level for copper?
The US Food and Nutrition Board set the tolerable upper intake level (UL) for copper in adults at 10 mg/day from food and supplements combined. The UL for adults aged 19 and older is 10,000 μg/day.
Source: Linus Pauling Institute