Nutrition Diet: Where are zinc and copper found? A comprehensive food guide

October 21, 2025 •

4 min read

According to estimates, approximately 17% of the global population is likely to have a zinc deficiency. Balancing this mineral with copper is crucial, and knowing where are zinc and copper found in food is the first step toward achieving this balance. This article provides a comprehensive guide to their dietary sources, ensuring you can make informed choices for a healthier diet.

Quick Summary

This guide details the best dietary sources for essential trace minerals zinc and copper. It explains how to find these nutrients in both animal and plant-based foods, discusses factors affecting absorption, and highlights the importance of maintaining an optimal zinc-to-copper ratio for overall health.

Key Points

Oysters are the richest source: For a high dose of zinc, oysters are a standout food, with shellfish and red meat following closely behind.
Organ meats are copper powerhouses: Beef liver is particularly concentrated in copper, but other sources include nuts, seeds, and dark chocolate.
Balance is key: Maintaining a healthy zinc-to-copper ratio (ideally around 8:1) is crucial, as excess zinc can inhibit copper absorption and vice-versa.
Enhance plant-based absorption: Phytates in legumes and grains can reduce mineral uptake, but soaking, sprouting, and fermentation can improve the bioavailability of zinc and copper.
Variety is your best strategy: The most reliable way to get adequate levels of both minerals is by consuming a diverse diet featuring a range of animal and plant foods.
Be cautious with supplements: High-dose zinc supplementation can lead to adverse effects and disrupt the zinc-copper balance; always consult a doctor before starting.

The vital roles of zinc and copper in the body

Zinc and copper are essential trace minerals, meaning the body needs them in small amounts to function properly. Both play critical roles in numerous physiological processes, including immune function, metabolic health, wound healing, and growth. Zinc is a key component in over 300 enzymes, influencing DNA synthesis, cell division, and the proper functioning of taste and smell. Copper is involved in iron metabolism, connective tissue formation, and the creation of enzymes that protect against oxidative stress. Maintaining a proper balance between these two minerals is also essential, as a high intake of one can negatively affect the absorption of the other.

Rich dietary sources of zinc

Animal-based foods are often the most readily absorbed sources of zinc.

Top animal-based zinc sources

Oysters: These are by far the richest source of zinc, with just a few providing more than the daily recommended amount.
Red Meat: Beef, pork, and lamb contain significant quantities of zinc. Opting for grass-fed varieties may offer additional nutritional benefits.
Shellfish: In addition to oysters, crab and lobster are excellent sources.
Poultry: Dark meat from chicken and turkey provides a good supply of this mineral.
Dairy Products: Cheese and milk are valuable contributors, with yogurt also offering a decent amount.
Eggs: The whole egg contains a good amount of zinc.

Top plant-based zinc sources

While some plant foods offer zinc, their absorption can be hindered by phytates. Soaking, sprouting, or fermenting can improve bioavailability.

Legumes: Beans, lentils, and chickpeas are good sources of zinc.
Nuts and Seeds: Pumpkin seeds, cashews, sesame seeds, and almonds are particularly high in zinc.
Whole Grains: Oats, quinoa, and whole wheat bread are valuable contributors, though processing can reduce their zinc content.
Fortified Cereals: Many breakfast cereals are fortified with zinc to help meet daily requirements.

Excellent dietary sources of copper

Copper is widely available in many food groups, with organ meats being especially rich sources.

Top copper-rich foods

Organ Meats: Beef liver is one of the most concentrated sources of copper.
Shellfish: Oysters and other shellfish are also excellent for copper intake.
Nuts and Seeds: Cashews, sunflower seeds, sesame seeds, and hazelnuts are packed with copper.
Dark Chocolate: A small serving of dark chocolate (70-85% cocoa) is a notable source of copper.
Legumes: Like zinc, legumes such as chickpeas, lentils, and soybeans are rich in copper.
Avocados: This fruit contains a healthy dose of copper along with many other minerals.
Mushrooms: Shiitake mushrooms in particular are a good source.
Cruciferous Vegetables: Kale and broccoli contribute to daily intake.

A comparison of zinc and copper sources


Food Source	Primary Mineral	Bioavailability Notes
Oysters	Both (High Zinc)	Very high in both minerals; zinc is highly bioavailable.
Beef Liver	Both (High Copper)	High in both, but particularly concentrated in copper.
Pumpkin Seeds	Zinc	Good plant-based source, but bioavailability may be lower than animal sources due to phytates.
Lentils	Both	Good plant-based source for both minerals; soaking and cooking improve absorption.
Dark Chocolate	Copper	Rich source, particularly in products with 70% or more cocoa.
Fortified Cereal	Zinc	Convenient source, though check nutrition labels for exact amounts.
Cashews	Both	Excellent source for vegetarians, containing both zinc and copper.
Whole Wheat Bread	Zinc	Contains zinc, but bioavailability is impacted by phytates unless treated (e.g., leavened with yeast).

The importance of the zinc-to-copper ratio

While obtaining enough of each mineral individually is important, the ratio between them is also a key aspect of nutritional health. High levels of zinc can interfere with the body's ability to absorb copper, potentially leading to a copper deficiency over time. Some researchers suggest an ideal zinc-to-copper ratio is around 8:1, though this can vary. An imbalance, particularly a high copper-to-zinc ratio, has been linked to increased oxidative stress and inflammation. For those taking zinc supplements, it's particularly important to ensure balanced intake, possibly by supplementing with copper as well, under medical guidance.

Factors influencing absorption

Beyond the food source itself, several factors can affect how well your body absorbs zinc and copper from your diet.

Phytates: These compounds are found in whole grains, nuts, seeds, and legumes and can bind to minerals, inhibiting their absorption. Techniques like soaking, sprouting, and fermentation can help reduce phytate content.
Cooking Methods: The way food is prepared can also influence mineral bioavailability. For example, some studies indicate that cooking methods like frying, roasting, and grilling might increase copper bioavailability compared to boiling or eating raw.
Protein: Dietary protein, especially from animal sources, enhances zinc absorption. This is one reason why zinc from meat is more bioavailable than from plant sources.
Other Minerals: High doses of iron supplements taken on an empty stomach can compete with zinc for absorption.
Individual Factors: Age, certain health conditions like gastrointestinal disorders, and lifestyle factors can all affect mineral absorption and status.

Conclusion: A balanced approach to mineral intake

Zinc and copper are indispensable trace minerals that support numerous bodily functions. A healthy, balanced diet that includes a variety of both animal and plant-based foods is the most effective way to ensure adequate intake of both. While animal products like oysters and beef offer highly bioavailable sources, vegetarians and vegans can meet their needs by focusing on legumes, nuts, and seeds, and using food preparation methods to enhance absorption. Being mindful of the zinc-to-copper ratio is also vital to prevent imbalances. For anyone considering supplementation, consulting with a healthcare professional is advisable to ensure a proper and safe balance of nutrients. Further information on zinc can be found on the Office of Dietary Supplements website: Zinc - Health Professional Fact Sheet.

Frequently Asked Questions

Zinc and copper are generally more bioavailable from animal sources, such as meat and shellfish. Plant foods contain compounds called phytates, which can bind to these minerals and inhibit their absorption, although preparation methods like soaking or sprouting can help.

Vegetarians and vegans can be at a higher risk of zinc deficiency because their diets often contain higher levels of phytates, which inhibit absorption. However, well-planned vegetarian diets can provide adequate zinc, and vegetarians appear to adapt to lower intakes over time.

An imbalance can disrupt key bodily functions, including the immune system and neurological health. High zinc intake can lead to copper deficiency, while an elevated copper-to-zinc ratio is sometimes associated with increased oxidative stress and inflammation.

Yes. While zinc is essential, excessive intake from supplements can cause side effects like nausea, vomiting, and diarrhea. Chronic high doses can interfere with copper absorption, potentially leading to copper deficiency and reduced immune function.

For vegetarians and vegans, excellent sources for both minerals include legumes (like lentils, chickpeas, and soybeans), nuts (cashews), and seeds (sesame and pumpkin seeds).

Cooking does not significantly destroy minerals like zinc and copper, unlike some vitamins. For plant foods, cooking or soaking can actually improve absorption by breaking down mineral-binding compounds like phytates.

A balanced zinc-to-copper ratio is considered vital for brain function. Research has correlated high copper-to-zinc ratios with certain neurological conditions and may increase oxidative stress, which negatively affects brain health.