Copper is an essential trace mineral that plays a crucial role in maintaining optimal health. While your body only requires small amounts, copper is involved in numerous vital functions, from energy production to brain development. Understanding which foods are rich in copper can help you ensure you’re meeting your daily requirements naturally through your diet.
Why Copper Is Essential for Your Health
Copper serves multiple critical functions in your body. It helps produce red blood cells, maintains healthy bones and connective tissue, and supports proper immune system function. This mineral is also essential for iron absorption, collagen formation, and the production of important enzymes that protect cells from oxidative damage.
Your body uses copper to metabolize cholesterol and support proper nervous system function. It’s particularly important during pregnancy and infancy for normal growth and development. The mineral also plays a role in melanin production, which gives color to your skin, hair, and eyes.
Daily Copper Requirements
The recommended daily intake of copper varies by age and life stage. Adult men and women need approximately 900 micrograms (mcg) of copper daily. Pregnant women should aim for 1,000 mcg per day, while breastfeeding mothers require 1,300 mcg daily to support both their own needs and their baby’s development.
Because your body cannot produce copper on its own, obtaining adequate amounts through food is essential. Fortunately, copper is available in both plant-based and animal-based foods, making it accessible regardless of your dietary preferences.
Top 10 Foods High in Copper
1. Beef Liver and Other Organ Meats
Organ meats, particularly liver, are among the most concentrated sources of copper available. A single 3-ounce (85-gram) serving of beef liver provides approximately 12,400 mcg of copper—more than 1,300% of the daily value. This makes liver one of the most copper-dense foods you can eat.
Beyond copper, liver is packed with vitamin B12, vitamin A, riboflavin, folate, iron, and high-quality protein. You can incorporate liver into your diet by pan-frying it with onions, blending it into pâté, or mixing small amounts into ground meat dishes.
Note that pregnant women should consult their healthcare provider before consuming liver regularly, as its extremely high vitamin A content may pose risks during pregnancy.
2. Oysters
Oysters are nutritional powerhouses that deliver an impressive copper punch. A 3-ounce (85-gram) serving of cooked oysters contains approximately 7,600 mcg of copper—about 844% of the daily value. These mollusks are also excellent sources of zinc, selenium, vitamin B12, and high-quality protein, all while being relatively low in calories.
You can enjoy oysters raw, grilled, baked, or added to stews and chowders. However, it’s worth noting that oysters are also very high in zinc, which can interfere with copper absorption when consumed in large amounts. Additionally, raw oysters carry a risk of foodborne illness, so they should be avoided by pregnant women and individuals with compromised immune systems.
3. Spirulina
This blue-green algae is a nutritional superstar in powder form. Just one tablespoon (7 grams) of spirulina provides approximately 400 mcg of copper—44% of your daily needs. Despite containing only 20 calories per tablespoon, spirulina delivers 4 grams of protein along with significant amounts of B vitamins, iron, and various antioxidants.
Originally consumed by ancient civilizations and later used by NASA for space missions, spirulina has become a popular health supplement. You can mix it into smoothies, stir it into juices, sprinkle it over salads, or add it to energy balls and protein bars.
4. Shiitake Mushrooms
These flavorful Asian mushrooms are more than just a tasty addition to meals—they’re copper-rich superfoods. Four dried shiitake mushrooms (about 15 grams) contain approximately 800 mcg of copper, providing 89% of the daily value. They’re also packed with B vitamins, selenium, manganese, zinc, and vitamin D.
Shiitake mushrooms have a distinctive umami flavor that enhances soups, stir-fries, pasta dishes, and grain bowls. To use dried shiitakes, simply rehydrate them in warm water for 20-30 minutes before cooking.
5. Nuts: Cashews, Almonds, and Hazelnuts
Nuts are convenient, portable sources of copper. Cashews lead the pack with 622 mcg of copper per ounce (28 grams)—about 69% of the daily value. Almonds provide 292 mcg per ounce (32% of daily value), while hazelnuts contain 496 mcg per ounce (55% of daily value).
Besides copper, nuts deliver healthy monounsaturated and polyunsaturated fats, protein, fiber, vitamin E, and magnesium. They make excellent standalone snacks, additions to salads and oatmeal, or ingredients in homemade trail mixes and nut butters.
6. Seeds: Sesame, Sunflower, and Pumpkin
Seeds are tiny but mighty sources of copper. Sesame seeds are particularly impressive, with one tablespoon (9 grams) containing approximately 400 mcg of copper—44% of the daily value. Sunflower seeds provide 519 mcg per quarter cup (28% daily value), while pumpkin seeds offer 386 mcg per ounce (43% daily value).
Seeds also provide healthy fats, protein, fiber, and various minerals including zinc, magnesium, and iron. Sprinkle them on yogurt, blend them into smoothies, add them to baked goods, or make tahini (sesame seed butter) for dips and dressings.
7. Lobster and Crab
Shellfish lovers can rejoice knowing that lobster and crab are excellent copper sources. A 3-ounce (85-gram) serving of cooked lobster delivers approximately 1,600 mcg of copper—178% of the daily value. Crab provides about 663 mcg per 3-ounce serving (74% of daily value).
These crustaceans are also high in protein, low in fat, and rich in selenium, vitamin B12, and zinc. While they contain cholesterol, dietary cholesterol has minimal impact on blood cholesterol levels for most people.
8. Dark Chocolate
Here’s good news for chocolate lovers: dark chocolate is surprisingly rich in copper. A 3.5-ounce (100-gram) bar of dark chocolate (70-85% cocoa) contains approximately 1,800 mcg of copper—200% of the daily value. The same serving also provides significant amounts of iron, magnesium, manganese, and beneficial antioxidants called flavonoids.
Research suggests that moderate dark chocolate consumption may support heart health by improving blood flow and reducing inflammation. However, chocolate is calorie-dense and often contains added sugar, so enjoy it in moderation as part of a balanced diet.
9. Leafy Green Vegetables
Dark leafy greens offer plant-based copper along with numerous other nutrients. One cup (180 grams) of cooked spinach provides approximately 300 mcg of copper (33% of daily value), while the same amount of cooked Swiss chard delivers similar amounts. Turnip greens, beet greens, and kale also contribute meaningful amounts of copper.
These vegetables are excellent sources of vitamins A, C, and K, folate, iron, calcium, and fiber—all for very few calories. Enjoy them raw in salads, sautéed as side dishes, blended into smoothies, or added to soups and stews.
10. Legumes: Chickpeas, Lentils, and Beans
Legumes are affordable, versatile copper sources that also provide plant-based protein and fiber. One cup (164 grams) of cooked chickpeas contains approximately 290 mcg of copper (32% of daily value). Lentils provide about 250 mcg per cooked cup, while kidney beans and black beans offer 215-240 mcg per cup.
Legumes are staples in many cuisines worldwide and can be incorporated into countless dishes—from hummus and dal to chili, soups, salads, and veggie burgers. They’re particularly valuable for vegetarians and vegans seeking plant-based copper sources.
Signs of Copper Deficiency
While copper deficiency is relatively rare in healthy individuals eating varied diets, certain conditions can increase risk. Symptoms of deficiency may include fatigue, frequent infections, weak bones, problems with memory and learning, difficulty walking, and increased sensitivity to cold.
People at higher risk for copper deficiency include those with celiac disease, Crohn’s disease, or other conditions affecting nutrient absorption, premature infants, individuals taking high doses of zinc supplements, and those who have had gastric bypass surgery.
If you suspect a copper deficiency, consult your healthcare provider rather than self-diagnosing. They can perform blood tests to assess your copper status and recommend appropriate dietary changes or supplementation if necessary.
Can You Get Too Much Copper?
While copper is essential, excessive intake can be harmful. The tolerable upper intake level for adults is 10,000 mcg (10 mg) per day. Consuming amounts above this regularly may lead to nausea, vomiting, diarrhea, and in severe cases, liver damage.
Copper toxicity from food alone is extremely rare. It typically occurs only with copper supplementation, contaminated water supplies, or certain genetic conditions like Wilson’s disease, which causes copper to accumulate in organs.
For most people, focusing on copper-rich whole foods rather than supplements is the safest approach. If you’re considering copper supplementation, consult with a healthcare provider first.
Tips for Increasing Copper Intake
Incorporating more copper into your diet doesn’t require dramatic changes. Start by adding a handful of nuts or seeds to your daily routine as a snack or salad topping. Include leafy greens in at least one meal per day, whether in salads, smoothies, or cooked dishes.
Experiment with incorporating organ meats into ground meat dishes if you’re not accustomed to eating them alone. Try adding shiitake mushrooms to soups, stir-fries, or pasta dishes for an umami flavor boost along with extra copper.
For seafood lovers, enjoying shellfish like oysters, crab, or lobster once or twice per week can significantly boost copper intake. Plant-based eaters can rely on combinations of legumes, nuts, seeds, whole grains, and leafy greens to meet their copper needs.
The Relationship Between Copper and Other Nutrients
Copper doesn’t work alone in your body—it interacts with several other nutrients. Iron and copper work together, as copper helps your body absorb and use iron properly. Zinc and copper have a competitive relationship; excessive zinc intake can interfere with copper absorption, which is why balance between these minerals is important.
Vitamin C enhances copper absorption, so pairing copper-rich foods with vitamin C sources (like citrus fruits, tomatoes, or bell peppers) may improve uptake. Additionally, copper is involved in vitamin C metabolism, highlighting their interconnected roles.
Copper for Different Dietary Patterns
Whether you follow an omnivorous, vegetarian, or vegan diet, meeting your copper needs is achievable. Omnivores have the widest range of options, including organ meats, shellfish, and plant foods. Seafood eaters (pescatarians) can rely heavily on oysters, lobster, and crab as primary copper sources.
Vegetarians and vegans can meet their copper requirements through combinations of nuts, seeds, legumes, whole grains, leafy greens, and spirulina. Plant-based diets often naturally provide adequate copper when they include a variety of these foods regularly.
Conclusion
Copper is a vital mineral that supports numerous bodily functions, from red blood cell formation to immune system health. While required only in small amounts, ensuring adequate intake through copper-rich foods is essential for maintaining optimal health.
The good news is that copper is widely available in both animal and plant-based foods. By incorporating a variety of foods like shellfish, organ meats, nuts, seeds, legumes, leafy greens, dark chocolate, and mushrooms into your diet, you can easily meet your daily copper requirements.
Most people can obtain all the copper they need through a balanced, varied diet without supplementation. If you have concerns about your copper status or are experiencing symptoms that might indicate deficiency, consult with a healthcare provider for personalized guidance.
Sources:
- National Institutes of Health Office of Dietary Supplements – Copper Fact Sheet
- National Center for Biotechnology Information – Copper and Human Health
- USDA FoodData Central – Nutrient Database
- World Health Organization – Copper in Drinking Water
- StatPearls – Copper Deficiency
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.