What Foods Contain Copper? Essential Dietary Sources

December 8, 2025 •

3 min read

According to the National Institutes of Health, most people in the United States get enough copper through a balanced diet, making severe deficiency rare. Learning what foods contain copper, however, can ensure you are consistently fueling your body with this vital nutrient to support immune function, red blood cell formation, and energy production.

Quick Summary

A guide to the best food sources of copper, including organ meats, shellfish, nuts, and seeds. Learn about the mineral's importance for bodily functions and how to incorporate these foods into your daily meals.

Key Points

Organ Meats: Beef and chicken liver are exceptionally rich sources of copper, though they should be consumed in moderation due to their high concentration.
Seafood: Oysters, crab, and salmon are excellent sources of dietary copper for those who consume animal products.
Nuts and Seeds: Cashews, sunflower seeds, and sesame seeds offer a convenient and healthy way to boost your copper intake, making them perfect for snacks or meal additions.
Dark Chocolate: High-cocoa dark chocolate is a surprising but effective source of copper, offering a tasty treat with added health benefits.
Plant-Based Options: Vegans and vegetarians can find ample copper in legumes like chickpeas and lentils, whole grains, mushrooms, and leafy greens.
Healthy Diet: A balanced diet is typically sufficient for meeting copper needs, making supplementation unnecessary for most people.
Function: Copper is vital for energy production, immune system support, and the formation of red blood cells and connective tissue.

Why Is Copper Important for Your Health?

Copper is an essential trace mineral that plays a crucial role in numerous bodily functions. It is a key component of enzymes involved in energy production, iron metabolism, and the formation of connective tissues. A sufficient intake of copper is vital for maintaining a healthy immune system, neurological function, and bone health. While deficiency is uncommon, understanding the best dietary sources is essential for ensuring your body has what it needs to thrive.

Top Animal-Based Sources of Copper

Animal products are some of the most potent sources of copper, with certain foods providing a significant portion of the recommended daily intake in just one serving.

Organ Meats

Organ meats, particularly liver, are copper powerhouses. Beef liver, in fact, contains an exceptionally high concentration of the mineral. Because of its potency, it is often recommended to be consumed in moderation to avoid excessive intake. Chicken and other organ meats also provide a substantial amount.

Shellfish and Seafood

Shellfish are another excellent source, with oysters being a standout. Other seafood, such as crab, lobster, and salmon, also contribute meaningful amounts of copper to the diet.

Leading Plant-Based Sources of Copper

For those following a plant-based diet or simply looking to add more variety, there are many excellent vegan and vegetarian sources of copper.

Nuts and Seeds

Nuts and seeds are among the easiest ways to incorporate copper into your daily routine. Cashews, sunflower seeds, and sesame seeds are especially high in this mineral. Other nuts like walnuts and almonds also contain notable amounts.

Legumes and Whole Grains

Legumes, including chickpeas, lentils, and beans, are great sources of copper. When paired with whole grains like oats, quinoa, or whole wheat pasta, they provide a well-rounded meal rich in essential nutrients.

Vegetables and Fungi

Mushrooms, particularly shiitake, are a fantastic source of copper. Leafy greens such as spinach and kale, along with potatoes and avocados, also contribute to a healthy copper intake.

A Sweet Source: Dark Chocolate

Dark chocolate with a high cocoa content (70% or more) is a delicious and well-known source of copper. A moderate portion can provide a decent amount of the mineral alongside other antioxidants. However, it should be enjoyed as part of a balanced diet due to its sugar and fat content.

Comparison of Copper-Rich Foods


Food Source	Copper Content (Approximate)	Category	Notes
Beef Liver (75g, cooked)	11,288 mcg	Organ Meat	Extremely high content; consume sparingly.
Oysters (100g, cooked)	5,710 mcg	Shellfish	Excellent source; may be consumed raw or cooked.
Shiitake Mushrooms (1 cup, cooked)	1,300 mcg	Vegetables/Fungi	High content for a plant-based option.
Cashews (1 ounce)	629 mcg	Nuts/Seeds	Great for snacking or adding to dishes.
Dark Chocolate (40g, 70-85% cocoa)	700 mcg	Other	A tasty way to get some copper.
Chickpeas (1 cup, cooked)	Varies, decent amount	Legumes	Versatile ingredient for many meals.
Sunflower Seeds (1 ounce)	519 mcg	Nuts/Seeds	Good for snacking or salads.

Conclusion

Maintaining an adequate intake of copper is straightforward with a balanced diet that includes a variety of foods. From nutrient-dense organ meats and shellfish to plant-based powerhouses like nuts, seeds, and legumes, there are numerous delicious options to choose from. While supplements are available, focusing on whole food sources is the best way for most people to meet their daily copper needs and support overall health without risking toxicity. A diverse diet ensures your body receives not only copper but also a wide range of other essential vitamins and minerals for optimal functioning. For more information on dietary minerals, refer to the resources provided by the NIH Office of Dietary Supplements.

Frequently Asked Questions

Beef liver is arguably the most concentrated source of copper per serving, with a small portion containing well over the daily recommended amount. Oysters and shiitake mushrooms are also among the most potent sources.

Yes, many plant-based foods are rich in copper, including nuts (especially cashews), seeds (sunflower, sesame), legumes (chickpeas, lentils), whole grains, and dark chocolate.

Dark chocolate with a high cocoa content (70% or higher) is indeed a good source of copper, providing a decent amount of the mineral in a standard serving.

Adequate copper intake supports a healthy immune system, aids in the formation of red blood cells, maintains nerve function, and contributes to the health of connective tissues and bones.

Yes, potatoes, particularly when baked, are a good source of copper and are a common dietary contributor of the mineral.

It is very difficult for a healthy person to consume excessive copper from food alone, as the body has mechanisms to regulate absorption. Toxicity is more commonly associated with supplements or rare genetic disorders.

Yes, high intake of zinc can interfere with the body's absorption of copper, potentially leading to a deficiency. This is most common with excessive zinc supplementation.