Copper Foods / Copper RDA
100 grams (3.5 oz) of liver contains 15.9 mg (4)
100 grams (3.5oz) of sunflower seeds contains 1.8 mg (4)
100 grams (3.5 oz) of sesame seeds contains 1.6 mg (4)
3.5 oz of cashews contains 1.6 mg (4)
3.5 oz of coca powder contains 1.6 mg (4)
3.5 oz of chickpeas contains 1.2 mg (4)
3.5 oz of lentils contains 1.2 mg (4)
3.5 oz of almonds contains 1.0 mg (4)
3.5 oz of Shiitake mushrooms contains 1.0 mg (4)
3.5 oz of quinoa contains 0.9 mg (4)
3.5 oz of hazelnuts contains 0.8 mg (4)
3.5 oz of walnuts contains 0.8 mg (4)
3.5 oz of pecans contains 0.7 mg (4)
3.5 oz of raisins contains 0.7 mg (4)
3.5 oz of prunes contains 0.6 mg (4)
3.5 oz of avocados contains 0.4 mg (4)
3.5 oz of sweet potatoes contains 0.4 mg (4)
3.5 oz of spinach contains 0.4 mg (4)
3.5 oz of salmon contains 0.3 mg (4)
organ meats (2, 3)
1 slice (67 grams) of calf liver contains 10.3 mg (2, 3)
3.5 oz of oysters contains 7.6 mg (3)
3 oz of lobster contains 178% of RDI (2,3)
Shiitake mushrooms 89% of RDI (3)
1 oz of cashews contains 67% of RDI (3)
spirulina 44% of the RDI (3)
1 tablespoon of sesame seeds contains 44% of RDI (3)1 oz of almonds contains 33% of RDI (3)
shellfish, such as crabs (2)
seeds and legumes, such as sunflower seeds, cashews, and soybeans (2)
beans (2)
peas (2)
potatoes (2)
green vegetables, such as asparagus, parsley, or chard (2)
whole grains, such as oats, barley (2)
pseudograins, such as quinoa (2)
dark chocolate (2)
peanut butter (2)
Resources
1. https://www.aao.org/eye-health/news/can-vitamins-protect-against-blue-light-damage
2. https://www.healthline.com/health/copper-toxicity
3. https://www.healthline.com/nutrition/foods-high-in-copper
4. https://chat.openai.com/chat, List top 20 foods with amounts of copper, be concise., 2/21/2023
