Nutrition Atlas⌘ K

nutrient

Copper

An essential trace element used by enzymes involved in energy production, connective tissue, iron transport and antioxidant defence.

Copper is absorbed in the small intestine and distributed through proteins such as ceruloplasmin. Zinc and copper intake can affect each other at high supplemental exposures.

What it does

Copper-dependent enzymes support energy production, connective-tissue cross-linking, neurotransmitter synthesis, iron transport and antioxidant protection. Copper contributes to normal red-blood-cell and immune function through these pathways.

Where it comes from

Shellfish, liver, nuts, seeds, whole grains and chocolate can provide copper, with amounts varying by food and preparation.

Food sources

Per 100 g
Food amounts and reference percentages, both per 100 g
FoodPer 100 gDaily reference
Chia seeds, dry1.57 mg98.13–120.77%
Ground flaxseed1.34 mg83.75–103.08%
Pumpkin seeds1.22 mg76.25–93.85%
English walnuts, raw1.21 mg75.63–93.08%
Almonds0.91 mg56.88–70%
Show 45 more foods
Food amounts and reference percentages, both per 100 g
FoodPer 100 gDaily reference
Almonds, dry-roasted and salted0.87 mg54.37–66.92%
Lentils0.84 mg52.37–64.46%
Peanuts, raw0.46 mg28.75–35.38%
Rolled oats0.43 mg26.75–32.92%
Hummus, commercial0.35 mg21.75–26.77%
Hass avocado, raw0.29 mg17.81–21.92%
Chickpeas, canned and rinsed0.27 mg16.69–20.54%
Brown rice, long-grain, raw0.27 mg16.63–20.46%
Lentils, cooked and salted (SR Legacy 2018)0.25 mg15.69–19.31%
Anchovies, canned in olive oil, drained0.24 mg14.69–18.08%
White rice, long-grain, raw0.21 mg13.37–16.46%
Orange sweet potato, peeled and raw0.19 mg11.69–14.38%
Atlantic sardines, canned in oil (SR Legacy 2018)0.19 mg11.63–14.31%
Spinach, raw (SR Legacy 2018)0.13 mg8.13–10%
Rainbow trout, wild, raw (SR Legacy 2018)0.11 mg6.81–8.38%
Soy milk, unsweetened and shelf-stable0.11 mg6.75–8.31%
Banana, ripe, raw0.1 mg6.31–7.77%
Roasted beef tenderloin0.1 mg6.06–7.46%
Russet potato, raw0.09 mg5.69–7%
Spinach0.08 mg5.13–6.31%
Carrots, frozen and unprepared0.08 mg5–6.15%
Navel orange, raw0.06 mg4–4.92%
Braised chicken drumstick0.06 mg3.94–4.85%
Salmon0.06 mg3.88–4.77%
Pie pumpkin, raw0.06 mg3.88–4.77%
Mature carrots, raw0.06 mg3.81–4.69%
Grape tomatoes, raw0.06 mg3.62–4.46%
Ground beef, 90% lean and 10% fat0.06 mg3.5–4.31%
Canned diced tomatoes0.05 mg3.25–4%
Atlantic salmon, farmed, cooked (SR Legacy 2018)0.05 mg3.06–3.77%
Light tuna, canned in water, drained0.05 mg3–3.69%
Blueberries, raw0.05 mg2.88–3.54%
Atlantic salmon, farmed, raw (SR Legacy 2018)0.05 mg2.81–3.46%
Braised chicken breast0.04 mg2.75–3.38%
Beef ribeye, raw0.04 mg2.69–3.31%
Orange bell pepper, raw0.04 mg2.19–2.69%
Strawberries, raw0.04 mg2.19–2.69%
Cottage cheese, 2% fat0.03 mg1.88–2.31%
Oat milk, unsweetened and refrigerated0.03 mg1.69–2.08%
Atlantic salmon, farmed, raw0.03 mg1.56–1.92%
Red Delicious apple, raw0.02 mg1.5–1.85%
Greek yogurt, plain nonfat0.02 mg1.06–1.31%
Chicken breast, raw<0.01 mg0.25–0.31%
Plain whole-milk yogurt<0.01 mg0.19–0.23%
Low-fat milk, 1% and fortified<0.01 mg0.06–0.08%

Compared with EFSA’s adult reference of 1.3–1.6 mg/day. The percentage range reflects different adult reference groups.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults; women / men. Adequate intake: 1.3–1.6 mg/day. These are population references, not individual targets.

Portions recorded by the source

  • Almonds, dry-roasted and salted: 1 cup (135 g) — 1.17 mg, 73.41–90.35% of the daily reference.
  • Hummus, commercial: 2 tablespoon (33.9 g) — 0.12 mg, 7.37–9.07% of the daily reference.
  • Roasted beef tenderloin: 1 roast (462 g) — 0.45 mg, 28.01–34.47% of the daily reference.
  • Braised chicken drumstick: 1 drumstick (104 g) — 0.07 mg, 4.1–5.04% of the daily reference.
  • Canned diced tomatoes: 1 cup (245 g) — 0.13 mg, 7.96–9.8% of the daily reference.
  • Light tuna, canned in water, drained: 1 can (142 g) — 0.07 mg, 4.26–5.24% of the daily reference.
  • Braised chicken breast: 1 piece (174 g) — 0.08 mg, 4.78–5.89% of the daily reference.
  • Cottage cheese, 2% fat: 1 cup (220 g) — 0.07 mg, 4.13–5.08% of the daily reference.
  • Greek yogurt, plain nonfat: 1 container (156 g) — 0.03 mg, 1.66–2.04% of the daily reference.
  • Low-fat milk, 1% and fortified: 1 cup (246 g) — <0.01 mg, 0.15–0.19% of the daily reference.

The source records and EFSA guidance are linked in References below.

Roles and processes

  • Red blood cells
    Copper supports iron use in Red blood cells

    Copper-dependent proteins support iron transport and use in normal blood formation.

Worth knowing

  • Copper helps iron move. Copper-dependent proteins support iron transport and use, but copper is not a substitute for iron.

  • Zinc can change copper absorption. Long-term high zinc exposure can reduce copper absorption. This interaction is a product and intake issue, not a reason to treat zinc and copper as the same nutrient.

A closer look

Supplement safety

High copper intake can cause gastrointestinal and liver effects, while high zinc intake can reduce copper absorption. Product stacking and medical conditions need professional review.

References

Source-checked local draft.
Human editorial review pending.

  1. NIH Office of Dietary SupplementsCopper: Fact Sheet for Health ProfessionalsChecked 2026-09-05
  2. European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
  3. U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
  4. U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
  5. European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
  6. NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
  7. USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
  8. NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
  9. NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05

Take it into the kitchen

Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.

Banana & peanut oats · 8 min →

Berry yogurt oats · 5 min →

Apple & walnut porridge · 10 min →

All 40 easy meals →