EXPLORE A NUTRIENT
Copper, Cu
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element Cu is reported in mg; its amount does not identify a particular compound. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Element Cu, atomic number 29. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
196 foods with data 10 not reported, excluded from ranking
- Sesame seeds
Whole dried sesame seeds.
4.082 mg - Unsweetened cocoa powder
Cocoa, dry powder, unsweetened, exactly as identified by USDA.
3.788 mg - Oysters
Mollusks, oyster, Pacific, cooked, moist heat, exactly as identified by USDA.
2.679 mg - Cashews
Raw cashew kernels, as described by USDA.
2.218 mg - Squid
Mollusks, squid, mixed species, cooked, fried, exactly as identified by USDA.
2.114 mg - Sunflower seeds
Raw sunflower seed kernels.
1.875 mg - Brazil nuts
Nuts, brazilnuts, dried, unblanched, exactly as identified by USDA.
1.743 mg - Poppy seeds
Spices, poppy seed, exactly as identified by USDA.
1.627 mg - Hulled hemp seeds
Seeds, hemp seed, hulled, exactly as identified by USDA.
1.6 mg - Chia seeds
Chia seeds, dry, raw.
1.566 mg - Northern lobster
Crustaceans, lobster, northern, cooked, moist heat, exactly as identified by USDA.
1.55 mg - Hazelnuts
Raw hazelnuts (filberts).
1.413 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Copper, Cu (Copper, Cu), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Copper: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is copper and what does it do?
Copper is a mineral that you need to stay healthy. Your body uses copper to carry out many important functions, including making energy, connective tissues, and blood vessels. Copper also helps maintain the nervous and immune systems and activates genes. Your body also needs copper for brain development.
How much copper do I need?
The amount of copper you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 200 mcg |
Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13