Are eggs high in copper? A nutrition diet fact check

October 6, 2025 •

2 min read

Despite common assumptions, a single large, hard-boiled egg contains only about 0.01 mg of copper, making them a very low-copper food. The question, 'Are eggs high in copper?', can therefore be answered with a definitive 'no' and is an important distinction for a balanced nutrition diet.

Quick Summary

Eggs are not a significant source of copper and are suitable for low-copper diets, with most of the minimal amount concentrated in the yolk. Other foods, including organ meats, shellfish, and nuts, are far richer sources of this essential mineral.

Key Points

Low-Copper Food: Eggs are not a significant source of copper and are considered a low-copper food, often recommended for special diets.
Yolk vs. White: The minimal amount of copper present in an egg is found primarily in the yolk, not the white.
Daily Value Contribution: A single large egg provides only a tiny fraction of the recommended daily intake for copper.
High-Copper Sources: Foods like organ meats, shellfish, nuts, seeds, and dark chocolate are significantly higher in copper than eggs. {Link: Draxe.com https://draxe.com/nutrition/foods-high-in-copper/}
Copper's Importance: Copper is an essential trace mineral vital for energy production, iron absorption, and nervous system health.
Deficiency is Rare: Copper deficiency is uncommon in healthy individuals who consume a balanced diet.

The Truth About Eggs and Copper Content

Eggs are widely recognized for their nutritional benefits, including high-quality protein and various vitamins. However, they are not a significant source of all essential minerals, and the belief that eggs are high in copper is a misconception. Many reliable sources, such as the Wilson Disease Association, categorize eggs as a low-copper food. This makes them a suitable option for individuals who need to limit their copper intake.

Breaking Down the Copper in Eggs

The copper in an egg is not evenly distributed; the majority of the trace amount is found in the yolk, along with other nutrients. The egg white contains even less copper. A large hard-boiled egg contains approximately 0.01 mg of copper. This is a very small amount when considering the recommended daily intake for adults is 900 mcg (0.9 mg).

Comparing Copper in Eggs with High-Copper Foods

To understand just how low in copper eggs are, comparing their copper content to foods rich in this mineral is helpful. Organ meats and shellfish contain significantly more copper than eggs. For a comprehensive comparison of copper content in various foods, refer to resources like {Link: Draxe.com https://draxe.com/nutrition/foods-high-in-copper/}.

The Role of Copper in a Balanced Diet

While eggs are not a primary source, copper is still an essential mineral for health.

Sourcing Copper from Food

Copper deficiency is uncommon for individuals who consume a varied diet. Many foods are good sources of copper.

Foods that are excellent sources of copper:

Shellfish and organ meats (oysters, beef liver).
Nuts and seeds (cashews, sunflower seeds).
Whole grains (brown rice).
Legumes (chickpeas).
Dark chocolate and potatoes with skin.

When to Consider Copper Intake

Monitoring copper intake is usually not necessary unless there are specific health conditions. Individuals with Wilson's disease require a low-copper diet. In rare cases, deficiency can occur due to certain medical issues or excessive zinc intake. Consulting a healthcare professional is recommended for concerns about copper levels.

Conclusion

Contrary to a common misconception, eggs are a low-copper food, with most of the minimal amount concentrated in the yolk. They are suitable for diets requiring restricted copper intake. While copper is an essential mineral for various bodily functions, it is readily available in many other foods like organ meats, shellfish, and nuts. {Link: Draxe.com https://draxe.com/nutrition/foods-high-in-copper/} for more information on high-copper foods. A balanced and varied diet is key to meeting daily copper needs, and understanding the nutritional profile of different foods supports a comprehensive nutrition plan.

Here is a link to an authoritative source on copper from the NIH

Frequently Asked Questions

No, eggs are considered a low-copper food. Nutrition data and medical associations for specific diets confirm that their copper content is negligible compared to other sources.

The majority of the very small amount of copper in an egg is found in the yolk. The egg white contains an even smaller, almost undetectable, amount.

A large, hard-boiled egg contains approximately 0.01 mg of copper, which is a minuscule amount relative to the daily recommendation.

Foods high in copper include organ meats (like liver), shellfish (oysters), nuts (cashews), seeds (sunflower), and dark chocolate. {Link: Draxe.com https://draxe.com/nutrition/foods-high-in-copper/}

No, copper deficiency is rare in healthy people eating a varied diet. It is more likely to be caused by certain medical conditions, stomach surgery, or excessive zinc intake.

Yes, eggs are generally recommended for low-copper diets, such as those for managing Wilson's disease, because they are a safe, low-copper source of protein and other nutrients.

Copper is an essential trace mineral that helps the body produce energy, form red blood cells, build and maintain connective tissue, and support the immune and nervous systems.