Copper
A trace mineral for energy and connective tissue.
What is Copper?
Copper is a trace mineral the body needs in small amounts to make energy, form red blood cells and connective tissue, and keep nerves and the immune system healthy. It also works as an antioxidant.
Health benefits of Copper
- Helps produce energy and red blood cells
- Needed to form collagen and connective tissue
- Supports iron metabolism
- Acts within the body's antioxidant defences
Top food sources of Copper
See full rankingShellfish, liver, nuts, seeds, whole grains and dark chocolate. Values shown per 100 g.
Veal, variety meats and by-products, liver, cooked, pan-fried
15 mg 1672% DV
Veal, variety meats and by-products, liver, cooked, braised
15 mg 1660% DV
Beef, variety meats and by-products, liver, cooked, pan-fried
15 mg 1621% DV
Beef, variety meats and by-products, liver, cooked, braised
14 mg 1587% DV
Veal, variety meats and by-products, liver, raw
12 mg 1318% DV
Lamb, variety meats and by-products, liver, cooked, pan-fried
10 mg 1092% DV
Beef, variety meats and by-products, liver, raw
10 mg 1084% DV
Goose, liver, raw
8 mg 836% DV
Lamb, variety meats and by-products, liver, cooked, braised
7 mg 786% DV
Lamb, variety meats and by-products, liver, raw
7 mg 775% DV
Seaweed, spirulina, dried
6 mg 678% DV
Duck, domesticated, liver, raw
6 mg 662% DV
How much Copper do you need?
The FDA Daily Value is 0.9 mg, easily met by a varied diet.
Copper deficiency
Deficiency is rare but can cause anemia, low white-blood-cell counts and bone problems.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Copper do?
Copper is a trace mineral the body needs in small amounts to make energy, form red blood cells and connective tissue, and keep nerves and the immune system healthy. It also works as an antioxidant.
How much Copper do I need per day?
The FDA Daily Value is 0.9 mg, easily met by a varied diet.
Which foods are highest in Copper?
Per 100 g, some of the richest sources are Veal, variety meats and by-products, liver, cooked, pan-fried, Veal, variety meats and by-products, liver, cooked, braised, Beef, variety meats and by-products, liver, cooked, pan-fried, Beef, variety meats and by-products, liver, cooked, braised, Veal, variety meats and by-products, liver, raw.
What happens if I don't get enough Copper?
Deficiency is rare but can cause anemia, low white-blood-cell counts and bone problems.