Nutrient lists · USDA FNDDS 2021–2023
Foods high in copper
Per serving, the top food in USDA’s FNDDS is Liver, beef, with 12.3 mg of copper in 1 slice, any size (85 g), 1,369% of the Daily Value. Oysters, canned, Lobster and Calamari, cooked come next. It also leads per 100 grams, at 14.5 mg.
Per serving
Serving size a usual portion
| Food | Serving | Copper | % DV |
|---|---|---|---|
| 1Liver, beef | 1 slice, any size · 85 g | 12.3 mg | 1,369% |
| 2Oysters, canned | 1 small can · 75 g | 3.64 mg | 404% |
| 3Lobster | 1 tail · 100 g | 1.71 mg | 190% |
| 4Calamari, cooked | ½ cup · 67.5 g | 1.59 mg | 176% |
| 5Vermicelli, made from soybeans | 1 cup · 140 g | 0.93 mg | 103% |
| 6Hazelnuts | 1 package · 50 g | 0.86 mg | 96% |
| 7Vegetarian, fillet | 1 fillet · 85 g | 0.79 mg | 87% |
| 8Mixed nuts, unroasted | 1 package · 50 g | 0.78 mg | 87% |
| 9Milk shake, fast food, chocolate | 1 small · 405 g | 0.72 mg | 80% |
| 10Soy chips | 1 small single serving bag · 28 g | 0.69 mg | 77% |
| 11Potato, baked, peel not eaten, with butter | 1 medium · 315 g | 0.64 mg | 71% |
| 12Cashews, unroasted | 1 oz · 28.35 g | 0.63 mg | 70% |
| 13Chicken, meatless, NFS | ½ cup · 84 g | 0.58 mg | 64% |
| 14Dal | 1 cup · 240 g | 0.57 mg | 64% |
| 15Crab | ½ cup · 67.5 g | 0.55 mg | 61% |
% Daily Value: the share of the FDA’s 0.9 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Copper | % DV |
|---|---|---|
| 1Liver, beef | 14.5 mg | 1,611% |
| 2Oysters, canned | 4.85 mg | 539% |
| 3Seaweed, dried | 3.36 mg | 373% |
| 4Soy chips | 2.46 mg | 273% |
| 5Calamari, cooked | 2.35 mg | 261% |
| 6Cashews, unroasted | 2.22 mg | 247% |
| 7Sunflower seeds, plain, unsalted | 1.83 mg | 203% |
| 8Cashew butter | 1.76 mg | 196% |
| 9Brazil nuts | 1.74 mg | 193% |
| 10Hazelnuts | 1.72 mg | 191% |
| 11Lobster | 1.71 mg | 190% |
| 12Mixed seeds | 1.69 mg | 188% |
| 13Tahini | 1.65 mg | 183% |
| 14Peanut butter, vitamin and mineral fortified | 1.64 mg | 182% |
| 15Mixed nuts, unroasted | 1.56 mg | 173% |
% Daily Value: the share of the FDA’s 0.9 mg a day in 100 g.
About copper in this data
FNDDS reports copper in milligrams, and the FDA’s Daily Value is 0.9 mg, one of the smallest on the label. Beef liver holds more than ten times that in one slice. Shellfish, seaweed, soy foods, nuts and seeds follow.
For what copper does in the body and how much people need, see Copper: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track copper in Calorie Tape
Calorie Tape logs every nutrient a food reports, copper included, and shows which foods your day’s copper came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in zincTop per serving: Oysters, canned
- Foods high in ironTop per serving: Grits, instant, made with water, no added fat
- Foods high in seleniumTop per serving: Kidney
- Foods high in magnesiumTop per serving: Muffin, oat bran
- Compare the top twoLiver, beef vs Oysters, canned, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Copper: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.