Foods high in Copper
Trace mineral involved in iron metabolism and connective tissue.
About Copper
Copper helps the body absorb and use iron, builds connective tissue, and is part of antioxidant enzymes that protect cells from oxidative damage.
Shellfish, organ meats (especially liver), nuts, seeds, mushrooms, and dark chocolate are the densest sources. Most well-fed adults easily meet the modest RI of 1 mg/day from a varied diet.
Both deficiency and excess are rare in healthy adults eating varied diets. Chronic high-dose zinc supplementation can cause copper deficiency by competing for absorption, another reason to be cautious with zinc pills.
Foods high in copper, liver, liver, oysters, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Liver, calf, raw 19.69mg per 100 grams
- Liver, calf, fried in corn oil 13.56mg per 100 grams
- Oysters, raw 11.54mg per 100 grams
- Veal, variety meats and by-products, liver, raw 8.48mg per 100 grams
- Lamb, New Zealand, imported, liver, raw 8.38mg per 100 grams
- Beef, variety meats and by-products, liver, cooked, pan-fried 8.34mg per 100 grams
- Liver, beef 8.32mg per 100 grams
- Lamb, New Zealand, imported, liver, cooked, soaked and fried 7.98mg per 100 grams
- Veal, variety meats and by-products, liver, cooked, pan-fried 7.8mg per 100 grams
- Veal, variety meats and by-products, liver, cooked, braised 7.78mg per 100 grams
- Beef, variety meats and by-products, liver, cooked, braised 7.48mg per 100 grams
- Whelks, boiled, weighed with shells 7.47mg per 100 grams
Common questions about Copper
- How much copper do I need?
- UK adult RI: 1 mg/day, easily met from a varied diet.
- What foods are highest in copper?
- Shellfish, organ meats (especially liver), nuts, seeds, mushrooms, and dark chocolate.
- Why does copper matter?
- It helps the body absorb iron, builds connective tissue, and is part of antioxidant enzymes.
- Can zinc supplements affect copper?
- Yes, chronic high-dose zinc supplementation can cause copper deficiency by competing for absorption. Another reason to be cautious with zinc pills.