What food has no copper in it? A Guide to Low-Copper Choices

November 22, 2025 •

4 min read

Copper is an essential trace mineral, but for individuals with conditions like Wilson's disease, managing dietary intake is crucial. While no naturally occurring food is entirely devoid of copper, focusing on low-copper choices is the standard approach for a restricted diet. This guide explores what food has no copper in it by highlighting the best low-copper alternatives.

Quick Summary

Since no food is completely copper-free, this guide offers a comprehensive list of naturally low-copper foods suitable for managing dietary intake for specific health needs.

Key Points

No Food is Truly Copper-Free: Due to its presence in soil and water, copper exists in varying amounts in nearly all foods; the focus is on low-copper choices.
Prioritize Low-Copper Protein: Opt for white-meat poultry, lean beef, eggs, and specific fish like cod and tuna to manage copper intake.
Choose Refined Grains: Unlike high-copper whole grains, refined options like white rice and white pasta are excellent staples for a low-copper diet.
Limit High-Copper Items: Actively avoid organ meats, shellfish, nuts, seeds, and dark chocolate, which contain high levels of the mineral.
Check Product Labels: Always read the nutritional information on packaged foods and supplements, as copper may be an added ingredient.
Consult a Dietitian: For specific health conditions like Wilson's disease, consulting a medical professional is crucial for safe dietary management.

The Misconception of "No-Copper" Foods

Before exploring specific food groups, it is important to understand that no food is truly copper-free. As a trace mineral, copper is found in soil and water, meaning it is present in varying degrees in virtually all foods derived from the earth. The amount, however, can differ significantly between different food types, processing methods, and even the soil in which plants were grown. Therefore, dietary recommendations for those needing to limit copper focus on consuming foods with the lowest possible concentrations of the mineral. This is particularly relevant for individuals with metabolic disorders like Wilson's disease, which causes an accumulation of copper in the body.

A Comprehensive Guide to Low-Copper Foods

For those following a restricted diet, a wide array of delicious and nutritious low-copper foods are available. Prioritizing refined grains over whole grains and being mindful of protein sources are key strategies.

Low-Copper Protein Sources

Eggs: Specifically egg whites, are very low in copper. Whole eggs are also generally low, making them a safe choice.
Poultry: White-meat chicken and turkey are excellent low-copper options.
Beef: Lean cuts of beef are considered low-copper. Cold cuts and hot dogs that do not contain pork or organ meats are also permitted.
Fish: Several types of fish, such as cod, halibut, trout, and tuna, are low in copper.

Low-Copper Dairy and Fats

Dairy Products: Most dairy items, including milk, cheese, yogurt, cottage cheese, and sour cream, are low in copper. Avoid chocolate-flavored versions.
Fats and Oils: Butter, margarine, and most cooking oils (like olive, canola, and avocado) contain negligible amounts of copper.

Low-Copper Fruits and Vegetables

Many fruits and vegetables are naturally low in copper, offering a wide variety of choices.

Fruits: Apples, bananas, berries (like blueberries and strawberries), cherries, melons, peaches, plums, and watermelon are good options. Be mindful of dried fruits, which can have higher concentrations.
Vegetables: This category includes broccoli, carrots, cabbage, cucumbers, cauliflower, lettuce, onions, and green peppers. Raw spinach is also low in copper.

Low-Copper Grains and Starches

Refined Grains: Processed grains and cereals, especially those made from refined flours, typically have lower copper levels than their whole-grain counterparts. White rice, white pasta, and white bread are good examples.
Corn Products: Cornmeal and corn flour are low in copper.

High-Copper Foods to Avoid

To effectively manage copper intake, it is just as important to know which foods are high in the mineral. High-copper foods include:

Organ Meats: Liver, kidney, heart, and brain.
Shellfish: Oysters, scallops, shrimp, lobster, and crab.
Nuts and Seeds: All types, including almonds, cashews, and sunflower seeds.
Dark Chocolate and Cocoa: Known for its high copper content.
Whole Grains: Whole wheat products, bran cereals, and millet.
Legumes and Soy Products: Beans, lentils, peas, and tofu.
Mushrooms: Especially shiitake mushrooms.
Dried Fruits: Such as raisins and prunes.

Planning Your Low-Copper Diet

To make a low-copper diet manageable, consider meal planning with these strategies:

Embrace Variety: With a wide range of low-copper fruits, vegetables, and proteins, you can create diverse and flavorful meals without feeling restricted. For example, a stir-fry with white-meat chicken and low-copper vegetables like broccoli and carrots is an easy and safe option.
Read Labels Carefully: For packaged and processed foods, always check the nutritional information. Some products, like certain cereals or supplements, may be fortified with copper.
Consult a Professional: For those with a medical condition, such as Wilson's disease, a consultation with a registered dietitian is highly recommended to develop a personalized meal plan.

Low vs. High Copper Foods Comparison Table


Low Copper Foods	High Copper Foods
White-meat chicken or turkey	Organ meats (liver, heart)
Eggs (especially whites)	Shellfish (oysters, shrimp)
Milk, cheese, yogurt	Nuts and seeds (almonds, cashews)
Apples, bananas, berries	Dark chocolate and cocoa
Broccoli, carrots, lettuce	Legumes and soy products (lentils, tofu)
White rice, white pasta	Whole grains and bran products
Butter, margarine, most oils	Mushrooms (especially shiitake)
Coffee, tea, fruit juices	Dried fruits (raisins, prunes)

Conclusion

Understanding what food has no copper in it is not about finding a completely copper-free substance, but rather identifying foods with low concentrations of this mineral to manage dietary intake. For individuals needing a low-copper diet, a variety of safe and healthy options exist across all major food groups, from white-meat poultry and eggs to many fruits, vegetables, and refined grains. By being mindful of food choices and consulting with a healthcare professional, it is possible to adhere to these dietary needs while enjoying a diverse and satisfying meal plan. The Wilson Disease Association is an excellent resource for more detailed information and guidance on copper-conscious eating.

Frequently Asked Questions

It is impossible because copper is a naturally occurring trace mineral found in the soil and water. Therefore, all plant and animal foods contain some amount of copper, though concentrations vary greatly.

Excellent low-copper protein options include white-meat chicken and turkey, eggs (especially the whites), and certain fish like cod and halibut.

Most dairy products like milk, cheese, and yogurt are low in copper and suitable for the diet. However, you should avoid any chocolate-flavored dairy items as cocoa is a high-copper ingredient.

Good fruit choices include apples, bananas, blueberries, cherries, and melons. You should generally avoid commercially dried fruits, which have higher concentrations.

Yes, many vegetables are low in copper, such as broccoli, carrots, cabbage, cucumbers, and lettuce. However, you should avoid vegetable juice cocktails and mushrooms.

Refined grains, such as white rice and white pasta, have had the outer layers removed during processing, which significantly lowers their copper content compared to whole grains and bran products.

Yes, cooking or storing food in copper cookware can cause some of the mineral to leach into the food, which is why it is recommended to avoid using them on a low-copper diet.