Foods High in Copper
Daily value: 0.9 mg/day
Copper is an essential trace mineral that acts as a cofactor for critical enzymes throughout your body. It's vital for iron metabolism, immune function, connective tissue formation, and brain health. The enzyme ceruloplasmin requires copper to mobilize stored iron — making copper indirectly critical for preventing iron-deficiency anemia.
Top 95 Foods High in Copper
Beef Liver
3 oz (85g)
12 mg of copper per serving
Oysters
6 medium (84g)
3.6 mg of copper per serving
Crab
3 oz (85g)
0.7 mg of copper per serving
Cashews
¼ cup (28g)
0.6 mg of copper per serving
Chickpeas
1 cup cooked (164g)
0.6 mg of copper per serving
Clams
3 oz cooked (85g)
0.6 mg of copper per serving
Sunflower Seeds
¼ cup (35g)
0.6 mg of copper per serving
Teff
1 cup cooked (252g)
0.6 mg of copper per serving
Dark Chocolate (85%)
1 oz (28g)
0.5 mg of copper per serving
Edamame
1 cup shelled (155g)
0.5 mg of copper per serving
Hemp Seeds
3 tbsp (30g)
0.5 mg of copper per serving
Lentils
1 cup cooked (198g)
0.5 mg of copper per serving
Tahini (Sesame Paste)
2 tbsp (30g)
0.5 mg of copper per serving
Tempeh
3 oz (85g)
0.5 mg of copper per serving
Tofu (firm)
½ cup (126g)
0.5 mg of copper per serving
Walnuts
¼ cup (30g)
0.5 mg of copper per serving
White Beans
1 cup cooked (179g)
0.5 mg of copper per serving
Almonds
¼ cup (35g)
0.4 mg of copper per serving
Amaranth
1 cup cooked (246g)
0.4 mg of copper per serving
Black Beans
1 cup cooked (172g)
0.4 mg of copper per serving
Guava
1 cup (165g)
0.4 mg of copper per serving
Kidney Beans
1 cup cooked (177g)
0.4 mg of copper per serving
Lima Beans
1 cup cooked (170g)
0.4 mg of copper per serving
Pistachios
¼ cup (31g)
0.4 mg of copper per serving
Pumpkin Seeds
¼ cup (30g)
0.4 mg of copper per serving
Quinoa
1 cup cooked (185g)
0.4 mg of copper per serving
Wild Salmon
4 oz fillet (113g)
0.4 mg of copper per serving
Shrimp
4 oz (113g)
0.4 mg of copper per serving
Spirulina
1 tbsp (7g)
0.4 mg of copper per serving
Split Peas
1 cup cooked (196g)
0.4 mg of copper per serving
Turnip Greens
1 cup cooked (144g)
0.4 mg of copper per serving
Asparagus
1 cup cooked (180g)
0.3 mg of copper per serving
Brazil Nuts
3 nuts (15g)
0.3 mg of copper per serving
Canned Pumpkin
1 cup (245g)
0.3 mg of copper per serving
Chia Seeds
2 tbsp (28g)
0.3 mg of copper per serving
Fortified Soy Milk
1 cup (240ml)
0.3 mg of copper per serving
Green Peas
1 cup cooked (160g)
0.3 mg of copper per serving
Millet
1 cup cooked (174g)
0.3 mg of copper per serving
Pecans
1 oz (28g)
0.3 mg of copper per serving
Pomegranate
1 cup arils (174g)
0.3 mg of copper per serving
Spinach
1 cup cooked (180g)
0.3 mg of copper per serving
Swiss Chard
1 cup cooked (175g)
0.3 mg of copper per serving
Anchovies
1 can (45g)
0.2 mg of copper per serving
Artichoke
1 medium cooked (120g)
0.2 mg of copper per serving
Barley
1 cup cooked (157g)
0.2 mg of copper per serving
Bison (Ground)
4 oz (113g)
0.2 mg of copper per serving
Brown Rice
1 cup cooked (195g)
0.2 mg of copper per serving
Buckwheat
1 cup cooked (168g)
0.2 mg of copper per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.2 mg of copper per serving
Medjool Dates
2 dates (48g)
0.2 mg of copper per serving
Ground Flaxseed
2 tbsp (14g)
0.2 mg of copper per serving
Kiwi
2 medium (150g)
0.2 mg of copper per serving
Mango
1 cup sliced (165g)
0.2 mg of copper per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
0.2 mg of copper per serving
Oats
½ cup dry (40g)
0.2 mg of copper per serving
Pineapple
1 cup chunks (165g)
0.2 mg of copper per serving
Potato
1 medium (173g)
0.2 mg of copper per serving
Sardines
1 can (92g)
0.2 mg of copper per serving
Seitan
3 oz (85g)
0.2 mg of copper per serving
Sweet Potato
1 medium (150g)
0.2 mg of copper per serving
Avocado
½ medium (68g)
0.1 mg of copper per serving
Banana
1 medium (118g)
0.1 mg of copper per serving
Beef (lean)
4 oz (113g)
0.1 mg of copper per serving
Beets
1 cup cooked (170g)
0.1 mg of copper per serving
Blueberries
1 cup (148g)
0.1 mg of copper per serving
Broccoli
1 cup cooked (156g)
0.1 mg of copper per serving
Brussels Sprouts
1 cup cooked (156g)
0.1 mg of copper per serving
Canned Tuna
1 can drained (142g)
0.1 mg of copper per serving
Cantaloupe
1 cup cubed (160g)
0.1 mg of copper per serving
Carrots
1 cup chopped (128g)
0.1 mg of copper per serving
Collard Greens
1 cup cooked (190g)
0.1 mg of copper per serving
Sweet Corn
1 cup kernels (154g)
0.1 mg of copper per serving
Cottage Cheese
1 cup (226g)
0.1 mg of copper per serving
Dried Apricots
¼ cup (33g)
0.1 mg of copper per serving
Dried Figs
¼ cup (50g)
0.1 mg of copper per serving
Herring
3 oz (85g)
0.1 mg of copper per serving
Lamb
4 oz (113g)
0.1 mg of copper per serving
Mackerel
3 oz (85g)
0.1 mg of copper per serving
Milk (whole)
1 cup (244ml)
0.1 mg of copper per serving
Mussels
3 oz cooked (85g)
0.1 mg of copper per serving
Nori (Seaweed)
10 sheets (25g)
0.1 mg of copper per serving
Orange
1 medium (131g)
0.1 mg of copper per serving
Papaya
1 cup cubed (145g)
0.1 mg of copper per serving
Peanut Butter
2 tbsp (32g)
0.1 mg of copper per serving
Pork Tenderloin
4 oz (113g)
0.1 mg of copper per serving
Prunes (Dried Plums)
¼ cup (44g)
0.1 mg of copper per serving
Sauerkraut
1 cup (142g)
0.1 mg of copper per serving
Sugar Snap Peas
1 cup (98g)
0.1 mg of copper per serving
Strawberries
1 cup (152g)
0.1 mg of copper per serving
Tomatoes
1 cup chopped (180g)
0.1 mg of copper per serving
Turkey Breast
4 oz (113g)
0.1 mg of copper per serving
Watercress
2 cups raw (68g)
0.1 mg of copper per serving
Watermelon
1 cup diced (152g)
0.1 mg of copper per serving
Zucchini
1 cup sliced (113g)
0.1 mg of copper per serving
Bone Broth (Beef)
1 cup (240ml)
0.03 mg of copper per serving
Budget Rankings: Copper
Foods ranked by cost per % Daily Value — cheapest sources first.
Beef Liver
1333% DV · $3/week
Chickpeas
67% DV · $1.5/week
Oysters
400% DV · $10/week
Lentils
56% DV · $1.5/week
White Beans
56% DV · $1.5/week
Sunflower Seeds
67% DV · $2/week
Black Beans
44% DV · $1.5/week
Tofu (firm)
56% DV · $2.5/week
Cashews
67% DV · $3/week
Turnip Greens
44% DV · $2/week
Beef Liver provides 1333% DV for $3/week (~$13/month) — plus all its other nutrients.
Goals That Need Copper
Copper Synergies
Compare Top Copper Sources
Why Copper Matters
🩸 Iron Metabolism
Ceruloplasmin (a copper enzyme) is essential for mobilizing stored iron into hemoglobin for oxygen transport.
Source: Collins JF et al., 2010
🛡️ Immune Function
Copper supports both innate and adaptive immune responses — deficiency significantly impairs immune cell function.
Source: Percival SS, 1998
🔗 Connective Tissue
Lysyl oxidase requires copper to crosslink collagen and elastin for healthy skin, blood vessels, and joints.
Source: NIH ODS — Copper
⚡ How to Maximize Copper Absorption
- •Copper from animal sources (organ meats, shellfish) is generally better absorbed than from plant sources.
- •High-dose zinc supplements (50+ mg) can block copper absorption — balance both minerals.
- •Very high vitamin C doses may reduce copper absorption.
- •Phytates in whole grains can reduce copper absorption, but varied diets compensate easily.
⚠️ Copper Deficiency: Signs & Risk Factors
Who's at Risk?
People taking high-dose zinc supplements, those with malabsorption disorders (celiac, Crohn's), gastric bypass patients, and infants fed only cow's milk are at elevated risk.
Symptoms to Watch For
Anemia unresponsive to iron supplementation, increased infections, bone abnormalities, neurological symptoms (numbness, tingling, difficulty walking), and premature graying of hair.
Testing & Diagnosis
Serum copper and ceruloplasmin levels are the standard tests. Normal serum copper is 70-140 mcg/dL. Low ceruloplasmin strongly suggests copper deficiency.
🚫 Common Copper Myths — Debunked
Myth: Copper is toxic and should be avoided.
Reality: Dietary copper from whole foods is well-regulated. Toxicity occurs from contaminated water or supplement overdose, not food.
Myth: Copper bracelets provide health benefits.
Reality: No scientific evidence supports copper absorption through skin. Dietary copper from food is the only reliable source.
📅 Sample Daily Menu to Hit Your Copper Target
Total: This menu provides approximately 100%+ of your daily copper needs from whole foods.
Copper-Boost Mushroom & Cashew Stir-Fry
A quick stir-fry combining top copper sources for over 100% DV in one satisfying meal.
Ingredients
- 🍄 1 cup mushrooms — 0.3 mg copper (33% DV)
- 🥜 ¼ cup cashews — 0.6 mg copper (67% DV)
- 🥬 1 cup spinach — 0.3 mg copper (33% DV)
- 🧈 ½ block firm tofu — 0.4 mg copper (44% DV)
- 🥢 Soy sauce, sesame oil, garlic, ginger
Preparation
- Press and cube tofu, then pan-fry until golden.
- Sauté mushrooms with garlic and ginger in sesame oil.
- Add spinach and cashews, cook 2 minutes.
- Toss with tofu and soy sauce, serve over rice or noodles.
Pro tip: Avoid pairing copper-rich meals with high-dose zinc supplements — they compete for absorption. Space them apart.
Why Food Beats Copper Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance copper absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Copper
Why does copper matter for iron absorption?
Copper doesn't directly absorb iron, but is essential for moving iron from storage into red blood cells. Without it, you can develop anemia even with sufficient iron — called 'copper-responsive anemia.'
Can high zinc intake cause copper deficiency?
Yes — taking more than 50 mg/day of supplemental zinc over time can induce copper deficiency. Many zinc supplements include copper for this reason.
Do I need a copper supplement?
Most people get adequate copper from varied diets. Supplementation is rarely needed unless you have malabsorption, take high-dose zinc, or have diagnosed deficiency.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.