How much copper is in a tablespoon of peanut butter? Unpacking the Mineral's Role

October 21, 2025 •

4 min read

According to the NIH, the Recommended Dietary Allowance (RDA) for copper for most adults is 900 micrograms (mcg) per day. A single tablespoon of peanut butter contributes a small but valuable amount of this vital trace mineral to your daily intake, supporting numerous bodily functions.

Quick Summary

A single tablespoon of peanut butter offers a modest amount of copper, an essential mineral. The precise content can vary by type, but it contributes to the daily dietary requirement for this important micronutrient.

Key Points

Copper Content: A tablespoon of peanut butter typically contains between 0.18 and 0.52 mg of copper, depending on the brand and whether it's fortified.
Daily Value: This amount contributes to the 900 mcg (0.9 mg) Recommended Dietary Allowance for most adults.
Key Functions: Copper is vital for red blood cell production, immune function, and maintaining nerve and connective tissues.
Deficiency Signs: Severe copper deficiency can lead to anemia, weakened bones, and low white blood cell count, though it is rare.
High Zinc Impact: Excess zinc intake can interfere with copper absorption and potentially cause a deficiency.
Broader Sources: While useful, peanut butter is just one source; a balanced diet with foods like liver, nuts, seeds, and dark chocolate provides ample copper.
Deficiency Causes: Malabsorption from gastrointestinal surgery or disease is the most common cause of a true copper deficiency.

The Varied Copper Content of Peanut Butter

The amount of copper in a single tablespoon of peanut butter is not a fixed number, as it can vary based on the brand, preparation, and whether it has been fortified. For example, nutrition data for a tablespoon (approximately 16 grams) shows a range of copper content. An unfortified, chunk-style peanut butter may contain as little as 0.18 milligrams (mg), or 180 mcg, while a fortified, smooth version could offer up to 0.52 mg, or 520 mcg. This demonstrates that while all peanut butter provides some copper, certain types are richer sources than others. Given that the adult RDA is 900 mcg (0.9 mg), a single serving can contribute anywhere from 20% to over 50% of your daily needs, making it a surprisingly significant source for this trace mineral.

The Critical Role of Copper in Human Health

Copper is far more than just a metallic element used for wiring. In the human body, it is a crucial component of several enzymes and plays a foundational role in numerous physiological processes. Its presence is necessary for both growth and overall health. Without adequate copper, a number of bodily systems can become compromised. Some of its key functions include:

Red Blood Cell Formation: Copper is essential for the body's absorption of iron, which is critical for creating red blood cells. A deficiency can lead to anemia.
Immune System Support: It helps maintain a healthy immune system, with deficiency potentially increasing susceptibility to infections due to reduced white blood cell counts.
Nervous System Health: Copper is involved in neurotransmitter synthesis, supporting proper brain development and healthy nerve function.
Connective Tissue Development: It is a key cofactor for the enzyme lysyl oxidase, which helps form the strong, cross-linked connective tissues found in bones, skin, and blood vessels.
Energy Production: Copper-dependent enzymes are essential for cellular energy production.
Antioxidant Defense: As a component of the antioxidant enzyme superoxide dismutase, copper helps protect cells from damaging free radicals.

Comparative Analysis: Peanut Butter vs. Other Copper Sources

While peanut butter is a good source of copper, it is helpful to see how it stacks up against other copper-rich foods. Diversifying your diet with other sources is key to ensuring you meet your daily requirements.


Food Source	Typical Serving Size	Approx. Copper (mg)	Daily Value (%)	Reference
Peanut Butter	1 tbsp (16g)	0.18 - 0.52	20 - 58%
Beef Liver	1 slice (67g)	10.3	1144%
Oysters	3.5 oz (100g)	7.6	844%
Dark Chocolate (70-85%)	3.5 oz (100g)	2.0	200%
Cashews	1 oz (28g)	0.6	67%
Sesame Seeds	1 tbsp (9g)	0.44	44%

Navigating Copper Deficiency and Toxicity

Both copper deficiency and toxicity are rare in healthy individuals. The body has efficient mechanisms to regulate copper absorption and excretion. However, imbalances can occur under specific circumstances.

Copper Deficiency: While uncommon, deficiency can result from conditions that cause malabsorption, such as certain gastrointestinal surgeries or diseases like Crohn's disease. It can also be induced by taking excessive zinc supplements, as zinc competes with copper for absorption. Signs of deficiency can include extreme tiredness, pale skin, elevated blood cholesterol, weakened bones, and poor coordination.

Copper Toxicity: This is also very rare in healthy people but can occur from high supplement intake or in those with a genetic disorder called Wilson's disease, which prevents the body from properly excreting copper. Symptoms may include abdominal pain, nausea, and diarrhea.

Maximizing Your Dietary Copper Intake

For a well-rounded intake of copper, focusing solely on peanut butter is not recommended. A diverse and balanced diet is the best approach. Beyond nuts and seeds, many other foods are excellent sources of this essential mineral.

Here are some simple ways to include more copper in your diet:

Include Organ Meats and Shellfish: Add beef liver or oysters to your meals for a potent copper boost.
Snack on Nuts and Seeds: Incorporate cashews, sesame seeds, and sunflower seeds into your salads, yogurts, or as a snack.
Indulge in Dark Chocolate: Enjoying dark chocolate in moderation is a tasty way to get more copper.
Add Legumes and Whole Grains: Use chickpeas, lentils, and whole grain products like wheat-bran cereals and barley in soups and side dishes.
Embrace Other Vegetables: Potatoes, mushrooms, and avocados are also great sources of copper.

Conclusion: A Small but Mighty Mineral Contribution

In conclusion, while a tablespoon of peanut butter is not a copper powerhouse compared to liver or shellfish, it does contribute a valuable amount of this essential trace mineral. Its contribution, alongside other nutrients like protein and healthy fats, makes it a healthy and convenient addition to a balanced diet. However, it is crucial to consume a wide variety of foods to ensure you meet your overall dietary copper needs and maintain proper health. For more detailed information on copper and its functions, refer to the NIH Office of Dietary Supplements fact sheet.

Frequently Asked Questions

While it contributes a useful amount, peanut butter is not the most significant source of copper. It should be part of a broader, varied diet that includes other copper-rich foods like liver, shellfish, and seeds to meet daily needs.

It is highly unlikely to consume too much copper from food sources like peanut butter alone. Copper toxicity is rare in healthy individuals, as the body has efficient mechanisms to regulate its absorption and excretion.

Some of the best dietary sources of copper include organ meats (like liver), shellfish (such as oysters), dark chocolate, cashews, and sesame seeds.

Symptoms of severe copper deficiency can include anemia, weak and brittle bones (osteoporosis), loss of balance and coordination, increased risk of infection, and patches of lightened skin.

Yes, excessive zinc intake can interfere with copper absorption in the small intestine. High, prolonged use of zinc supplements is a known cause of secondary copper deficiency.

Natural peanut butters, which contain fewer added ingredients, may vary slightly in their copper content compared to processed or fortified versions. Fortified brands often have added minerals, including higher copper levels, but always check the nutrition label.

The Recommended Dietary Allowance (RDA) for most adults aged 19 and older is 900 micrograms (mcg), or 0.9 milligrams (mg), of copper per day.