What Foods Do Not Contain Copper? A Comprehensive Dietary Guide

November 25, 2025 •

3 min read

For those needing to restrict their intake due to health conditions like Wilson's disease, understanding what foods do not contain copper is crucial for managing symptoms. While completely copper-free foods are rare, certain dietary choices contain negligible amounts, making them safe for a low-copper diet. This guide offers detailed lists and information to help make informed decisions.

Quick Summary

This guide identifies foods with the lowest levels of copper, including refined grains, certain vegetables, fruits, and lean protein. Information helps manage diets requiring copper restriction.

Key Points

Low Copper Choices: Focus on refined grains like white rice and white pasta, lean white meats and fish, most fresh fruits, and a wide variety of common vegetables.
Foods to Limit: Avoid or restrict high-copper foods such as organ meats, shellfish, nuts, seeds, whole grains, and dark chocolate.
Dairy is Generally Safe: Unsweetened dairy products like milk, cheese, and yogurt are good low-copper options.
Cooking Considerations: Use cookware that does not leach copper and avoid using copper pipes for drinking water if possible.
Expert Guidance is Key: Always work with a healthcare provider or dietitian to tailor a low-copper meal plan to specific health needs.
Read Labels Carefully: Check labels for copper content, especially for supplements and fortified foods.

Understanding Low-Copper Diets

Copper is an essential trace mineral vital for many bodily functions, including iron metabolism, nerve function, and connective tissue formation. However, in conditions such as Wilson's disease, the body cannot excrete excess copper, leading to a dangerous buildup. For these individuals, a low-copper diet is a key part of treatment, focusing on foods with naturally low copper content. While no food is truly copper-free, many have such low levels that they are considered safe for consumption.

Vegetables with Low Copper Content

Many vegetables are naturally low in copper, offering plenty of nutritious options. Refined vegetables, such as boxed mashed potatoes, also typically contain minimal amounts.

Safe options include:
- Brussels sprouts
- Broccoli
- Cabbage
- Cauliflower
- Carrots
- Celery
- Cucumbers
- Eggplant
- Green beans
- Lettuce
- Onions
- Peppers
- Fresh spinach
- Tomatoes
To avoid:
- Mushrooms, especially shiitake, which are higher in copper
- Vegetable juice cocktails
- Potatoes with skin

Fruits with Negligible Copper

Most fresh and some canned fruits are excellent choices for a low-copper diet. Commercially dried fruits, however, tend to have higher concentrations and should generally be avoided.

Safe options include:
- Apples and applesauce
- Blueberries
- Cherries
- Grapefruits
- Oranges
- Peaches
- Plums
- Melons (cantaloupe, watermelon)
- Strawberries
To avoid:
- Avocados
- Nectarines
- Commercially dried fruits like raisins, dates, and prunes

Proteins That Are Low in Copper

Lean protein sources, especially white meat and certain types of fish, are safe additions to a low-copper meal plan. Eggs are also a staple of many low-copper diets.

Safe options include:
- Beef
- Eggs
- White meat chicken and turkey
- Cod
- Sole
- Halibut
- Tuna
To avoid:
- Organ meats (liver, kidney)
- Shellfish (oysters, lobster, crab, shrimp)
- Nuts and seeds
- Legumes (dried beans, lentils)
- Tofu and most soy products

Low-Copper Grains and Starches

Refined grains are typically lower in copper than their whole-grain counterparts because the mineral is concentrated in the bran and germ.

Safe options include:
- White bread
- White pasta
- White rice
- Corn and corn products
- Most refined cereals (check labels)
To avoid:
- Whole wheat products
- Bran cereals
- Oatmeal (some brands may be high, check labels)

Dairy, Fats, and Miscellaneous Items

Many dairy products and fats are naturally low in copper. Non-chocolate variations are key to maintaining a low-copper intake.

Safe options include:
- Milk (cow's, almond, non-chocolate)
- Cheese and cottage cheese
- Butter and margarine
- Oils (olive, canola, vegetable)
- Mayonnaise and most salad dressings
- Jam and jelly
To avoid:
- Chocolate milk and cocoa
- High-copper oils like walnut oil

Comparison Table: Low vs. High Copper Foods


Food Category	Examples of Low-Copper Foods	Examples of High-Copper Foods
Protein	Beef, eggs, white meat poultry	Organ meats (liver), shellfish (oysters), nuts and seeds
Grains	White rice, white pasta, refined flour bread	Whole wheat products, bran cereals, quinoa
Vegetables	Carrots, cabbage, broccoli, lettuce	Mushrooms, sweet potatoes, vegetable juice cocktails
Fruits	Apples, berries, watermelon	Avocados, dried fruits (raisins, dates)
Dairy/Fats	Cow's milk, cheese, butter, olive oil	Chocolate milk, cocoa, nut butters

Expert Consultation and Considerations

While these food lists provide general guidance, it is essential to consult with a healthcare provider or a registered dietitian, especially for those with a medical condition like Wilson's disease. The amount of copper in food can vary depending on the soil it was grown in and processing methods. For example, a vegetarian diet, often rich in nuts, seeds, and legumes, can be challenging to manage on a low-copper regimen and may require specialized planning. Additionally, avoiding alcohol is often recommended as it can further stress the liver.

Conclusion

Understanding what foods do not contain copper is a vital step for individuals on a copper-restricted diet. By focusing on low-copper options like refined grains, specific fruits and vegetables, lean proteins, and most dairy, it is possible to create a safe and balanced meal plan. Always consult a healthcare professional for personalized dietary advice to ensure all nutritional needs are met while effectively managing copper intake.

Learn more about dietary management for Wilson's disease from the Wilson Disease Association.

Frequently Asked Questions

No food contains zero copper, as it is a natural trace mineral. However, many foods contain negligible amounts that are considered safe for a low-copper diet, including certain fruits, vegetables, and refined grains.

Excellent low-copper choices include apples, oranges, blueberries, watermelon, carrots, cabbage, broccoli, and lettuce. Most fresh fruits and vegetables are low in copper, but mushrooms and dried fruits should be avoided.

Lean cuts of beef are generally low in copper, but organ meats like liver are very high and should be avoided on a low-copper diet. White meat poultry is also a great low-copper protein choice.

Nuts and seeds are among the foods highest in copper and should be avoided or severely restricted on a low-copper diet. Nut butters, which are also high in copper, should also be limited.

Cow's milk and un-chocolated almond milk are safe options. Chocolate milk and most soy-based beverages should be avoided due to their higher copper content.

No, chocolate and cocoa are high in copper and should be avoided. Carob is often recommended as a low-copper substitute.

Check your water supply, especially if you have copper plumbing, as it can be a source of copper. Bottled, demineralized water may be necessary in some cases, but a healthcare provider should be consulted first.