What foods have both zinc and copper in them?

October 25, 2025 •

3 min read

Did you know that maintaining the correct balance between zinc and copper is crucial for numerous bodily functions, including immune health and antioxidant defense? This guide will answer what foods have both zinc and copper in them, highlighting key dietary sources and the importance of achieving this balance through your daily nutrition.

Quick Summary

Several foods, including oysters, cashews, legumes, and dark chocolate, contain both essential minerals, zinc and copper. A balanced dietary intake is vital for supporting immune function, collagen production, and antioxidant defense, especially since an imbalance can lead to health issues.

Key Points

Shellfish is a top source: Oysters, mussels, and clams offer high concentrations of both zinc and copper.
Organ meat is mineral-rich: Beef liver is a highly potent source of both zinc and copper.
Plant-based options are abundant: Legumes (lentils, chickpeas), nuts (cashews), and seeds (pumpkin, sesame) are excellent sources for vegetarians and vegans.
Balance is crucial: An excess of one mineral, particularly zinc from over-supplementation, can lead to a deficiency in the other.
Maximize plant-based absorption: Soaking and sprouting legumes and grains can help improve the bioavailability of zinc.
Dark chocolate provides a boost: High-quality dark chocolate (70%+) offers notable amounts of both zinc and copper.

The Critical Interplay of Zinc and Copper

Zinc and copper are essential trace minerals vital for many bodily functions. They act as co-factors in enzymatic processes, including the production of the antioxidant enzyme superoxide dismutase (SOD). These minerals have an antagonistic relationship; high intake of one can inhibit the absorption of the other. Excessive zinc intake, often from supplements, can lead to copper deficiency, causing anemia and neurological issues. Eating foods naturally containing both minerals helps maintain this balance.

Animal-Based Sources of Zinc and Copper

Animal products provide bioavailable zinc and are also good sources of copper.

Shellfish and Seafood

Shellfish are highly concentrated in both zinc and copper.

Oysters: Excellent source of both minerals.
Clams and Mussels: Rich in zinc and copper.
Crab and Shrimp: Provide significant amounts of both trace elements.

Organ Meats and Red Meat

Organ meats are mineral-dense, and red meat offers a reliable source.

Beef Liver: Extremely high in both copper and zinc.
Beef: Red meat is a good source of zinc and contains copper.
Pork: Lean cuts are another source of these minerals.

Poultry, Eggs, and Dairy

These common protein sources contribute to a balanced intake.

Poultry: Contains measurable amounts of zinc and copper.
Eggs: Provide both zinc and copper in smaller quantities.
Dairy Products: Contribute to daily intake.

Plant-Based Sources of Zinc and Copper

Plant foods are a great source for vegetarians and vegans, with preparation methods impacting absorption.

Legumes

Legumes offer a good balance of minerals.

Lentils: Rich in both minerals; soaking improves bioavailability.
Chickpeas: Very good source of zinc and copper.
Black and Kidney Beans: Good sources for mineral intake.
Soybeans: Excellent source for both zinc and copper.

Nuts and Seeds

Nutrient-dense snacks rich in minerals.

Cashews: High concentration of both zinc and copper.
Pumpkin Seeds: Fantastic source of zinc, also contain copper.
Sesame Seeds: Offer a balanced mineral profile.
Almonds and Hazelnuts: Good sources of both minerals.

Whole Grains and Cereals

Whole grains retain more minerals than refined ones.

Oats: Provide a solid foundation for intake.
Quinoa: Offers both minerals.
Brown Rice: Contains more mineral content than white rice.

Special Sources and Considerations

Dark Chocolate

Dark chocolate (70%+ cocoa) is a notable source of both zinc and copper.

Mushrooms

Certain mushrooms, like shiitake, contain copper and zinc.

Maximizing Absorption

Phytates in plant foods can hinder absorption. Soaking, sprouting, or fermenting can enhance bioavailability.

Comparison of Key Zinc and Copper Sources

Here is a comparison of typical zinc and copper content in selected foods:


Food Item (Serving Size)	Primary Source Type	Zinc Content (mg)	Copper Content (mg)	Notes
Oysters, raw (3 oz)	Seafood	Very high (~32 mg)	Very high (~2.0 mg)	Exceptional source of both; high bioavailability.
Beef Liver, cooked (3 oz)	Organ Meat	High (~4.2 mg)	Very high (~4.0 mg)	Extremely nutrient-dense for both minerals.
Cashews, roasted (1 oz)	Nuts	Good (~1.6 mg)	Good (~0.6 mg)	Excellent vegetarian source; copper is particularly notable.
Lentils, cooked (1 cup)	Legumes	Good (~2.5 mg)	Good (~0.5 mg)	Great plant-based source; soak to aid absorption.
Dark Chocolate (1 bar)	Indulgence	Moderate (~1.9 mg)	High (~1.9 mg)	Provides a significant amount of both, especially copper.
Pumpkin Seeds (1 oz)	Seeds	Very good (~2.2 mg)	Moderate (~0.5 mg)	Great snack for boosting mineral intake.

Conclusion

Incorporating foods containing both zinc and copper is essential for a balanced diet. These minerals are vital for processes like immune support and wound healing. Animal sources like shellfish and organ meats provide high levels with good bioavailability. Plant-based options such as legumes, nuts, seeds, and whole grains can also meet needs, especially with proper preparation to improve absorption. A varied diet is the best way to maintain the optimal zinc-to-copper ratio needed for health, rather than relying on high-dose supplements.

For more in-depth nutritional information on specific minerals, consult authoritative sources like the National Institutes of Health: Zinc - Health Professional Fact Sheet.

Frequently Asked Questions

Zinc and copper are antagonists, meaning they compete for absorption in the body. An excess of one can hinder the absorption of the other, leading to a deficiency. A balanced ratio is important for numerous functions, including immune health and antioxidant defense.

Yes, a well-planned vegetarian or vegan diet can provide adequate zinc and copper. Key sources include legumes, nuts, seeds, and whole grains. Soaking and cooking can increase the bioavailability of these minerals.

Some of the best vegetarian sources include cashews, lentils, chickpeas, and pumpkin seeds. Dark chocolate with high cocoa content is also a notable source.

Yes, high-quality dark chocolate (70% cocoa or more) is a delicious source of both zinc and copper.

For plant-based sources, preparing legumes and whole grains by soaking, sprouting, or fermenting them can reduce phytates and improve mineral absorption. Consuming protein-rich foods alongside zinc sources can also enhance absorption.

Yes, excessive intake of either mineral can be harmful. High zinc intake, often from supplements, can cause a secondary copper deficiency. Symptoms of this include anemia and neurological problems. It is generally safest to obtain these minerals from a varied diet.

Copper deficiency, which can be caused by excess zinc, can lead to a variety of symptoms including anemia, neurological problems (such as numbness, tingling, and difficulty walking), and decreased immunity.