Copper: Daily Value and top food sources
Daily Value: 0.9 mg (FDA, adults and children 4+)
Ranked by how much Copper a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.
Share of the Daily Value (0.9 mg) in one portion. Full amounts in the table below.
| Food | Portion | Amount | % DV |
|---|---|---|---|
| Sesame seeds, whole, dried | 1 cup (144 g) | 5.88 mg | 653% |
| Cashew nuts, dry roasted | 1 cup, halves and whole (137 g) | 3.04 mg | 338% |
| Cashew nuts, oil roasted | 1 cup, whole (129 g) | 2.64 mg | 293% |
| Mixed nuts, oil roasted, without peanuts | 1 cup (144 g) | 2.58 mg | 287% |
| Sunflower seed kernels, oil roasted | 1 cup (135 g) | 2.44 mg | 271% |
| Oyster, eastern, wild, raw | 6 medium (84 g) | 2.4 mg | 267% |
| Sunflower seed kernels from shell, dry roasted | 1 cup (128 g) | 2.34 mg | 260% |
| Sunflower seed kernels, dry roasted | 1.0 cup (127 g) | 2.32 mg | 258% |
| Brazil nuts, dried, unblanched | 1 cup, whole (133 g) | 2.32 mg | 258% |
| Lobster, northern, cooked | 1 cup (145 g) | 2.25 mg | 250% |
| Sesame seed kernels, dried | 1 cup (150 g) | 2.1 mg | 233% |
| Sesame seed kernels, toasted | 1 cup (128 g) | 1.86 mg | 207% |
| Mixed nuts, dry roasted, with peanuts | 1 cup (137 g) | 1.75 mg | 195% |
| Walnuts, black, dried | 1 cup, chopped (125 g) | 1.7 mg | 189% |
| Pistachio nuts, dry roasted | 1 cup (123 g) | 1.59 mg | 177% |
| Almonds, dry roasted | 1 cup whole kernels (138 g) | 1.52 mg | 169% |
| Pumpkin and squash seed kernels, roasted | 1 cup (118 g) | 1.5 mg | 167% |
| Almonds, oil roasted | 1 cup whole kernels (157 g) | 1.5 mg | 167% |
| Almonds, blanched | 1 cup whole kernels (145 g) | 1.49 mg | 165% |
| Mixed nuts, oil roasted, with peanuts | 1 cup (134 g) | 1.22 mg | 135% |
| Chicken, meatless | 1 cup (168 g) | 1.16 mg | 129% |
| Crab, blue, canned | 1 cup (135 g) | 1.1 mg | 122% |
| Meatballs, meatless | 1 cup (144 g) | 1.02 mg | 113% |
| Frankfurter, meatless | 1 cup, sliced (140 g) | 0.99 mg | 110% |
| Crab, blue, cooked | 1 cup, flaked and pieces (118 g) | 0.96 mg | 107% |
What Copper does, how much you need, and what the evidence shows: Copper: the mineral most people only hear about when zinc goes wrong →
Related on Bioma
Pages that use this data.
- Which foods are highest in copper? — question
- How much copper do you need per day? — question
- What are the signs of copper deficiency? — question