What foods have no copper in them? Navigating a low-copper diet

October 11, 2025 •

3 min read

While no food is truly copper-free, all foods contain some amount of this trace mineral, with levels varying significantly based on origin and processing. Understanding what foods have no copper in them is not about finding zero-copper items, but about identifying those with very low levels for specific dietary needs, such as managing Wilson's disease.

Quick Summary

No foods are completely devoid of copper, but many contain negligible amounts, making them suitable for low-copper diets. This article explains which food groups contain minimal copper and offers guidance for managing a controlled intake.

Key Points

No Food is Truly Copper-Free: All food items contain at least trace amounts of copper, so the goal of a restrictive diet is to find items with minimal levels.
Prioritize Low-Copper Categories: Focus your diet on items from the low-copper lists, including most dairy products, refined grains, many fruits and vegetables, and white meats.
Avoid High-Copper Foods: Stay away from or severely limit consumption of organ meats, shellfish, nuts, seeds, and dark chocolate to effectively manage copper intake.
Check Your Water and Cookware: Be aware of external sources of copper from your drinking water (especially from copper pipes) and from cooking with copper utensils.
Read All Supplement Labels: Many multivitamins contain copper, so it is crucial to check the ingredient list before taking any supplements.
Consult a Healthcare Professional: A low-copper diet is a medical necessity for certain conditions, and should always be managed under the supervision of a doctor or registered dietitian.

The Misconception of a Copper-Free Diet

For individuals with certain health conditions, particularly the genetic disorder Wilson's disease, managing copper intake is a lifelong necessity. A low-copper diet is often recommended alongside medication to prevent copper from building up to toxic levels in the liver, brain, and other organs. However, the premise of finding foods with no copper is fundamentally incorrect. Copper is a ubiquitous trace mineral, meaning it is present in all living things and therefore found in virtually all foods. The goal is not to achieve a zero-copper diet, which is impossible, but rather to identify and prioritize foods with the lowest possible copper content.

Foods Low in Copper: Building Your Foundation

For those on a restricted diet, focusing on food groups with naturally low levels of copper is the most effective strategy. This approach helps maintain balanced nutrition while minimizing risk. Here are some of the food categories considered low in copper:

Dairy Products

Milk (non-chocolate)
Cheese (all types)
Yogurt
Cottage cheese
Sour cream
Cream
Ice cream (non-chocolate)

Meats and Proteins

White meat chicken and turkey (especially breast meat)
Lean beef
Eggs (egg whites in particular)
Fish like cod, haddock, sole, halibut, and trout
Bacon and all-beef hot dogs

Grains

White rice
White bread and pasta made from refined flour
Oat cereals (like Cheerios) and corn cereals (like Kix)

Fruits

Apples
Berries (strawberries, blueberries, etc.)
Melons (cantaloupe, watermelon)
Peaches and plums
Grapefruits and oranges
Bananas
Canned fruit

Vegetables

Carrots
Cabbage
Lettuce
Cucumbers
Cauliflower and broccoli
Onions and green peppers
Fresh tomatoes and tomato sauce
Boxed mashed potatoes

Fats and Condiments

Butter and margarine
Mayonnaise
Most oils (olive, canola, avocado, etc.)
Ketchup and mustard
Most salad dressings

High-Copper Foods to Avoid

To effectively manage a low-copper diet, it's equally important to know which foods contain the highest amounts of copper. These items should be avoided or consumed very infrequently.

Organ Meats: Liver, heart, and kidneys are extremely high in copper.
Shellfish: Oysters, crab, and lobster are significant sources of copper.
Nuts and Seeds: Cashews, almonds, sunflower seeds, and sesame seeds have high copper content.
Dark Chocolate and Cocoa: These are known to be particularly rich in copper.
Legumes: Dried beans, lentils, and peas contain high levels.
Whole Grains: Whole wheat products and quinoa are higher in copper than refined grains.
Mushrooms: Shiitake mushrooms are notably high in copper.
Avocados: This fruit contains a moderate amount of copper.

Comparing High vs. Low Copper Food Choices


Food Category	High Copper Choices	Low Copper Choices
Protein	Beef liver, oysters, duck, lamb	Eggs, white meat chicken/turkey, lean beef, cod
Grains	Whole wheat bread, wheat bran, quinoa	White rice, white pasta, enriched flour products
Dairy	Soy milk, nutritional drinks	Cow's milk, cheese, yogurt
Vegetables	Mushrooms, vegetable juice, sweet potatoes	Carrots, cabbage, lettuce, cauliflower
Fruits	Dried fruits (raisins, prunes), avocados	Apples, berries, melon, peaches
Fats	All nut butters	Butter, mayonnaise, most vegetable oils
Sweets	Dark chocolate, candy with nuts	Jam, jelly, carob, maple syrup

Other Sources and Considerations

Beyond the food itself, other factors can influence dietary copper intake. For example, if you live in a house with copper plumbing, your drinking water can be a source of copper, especially if the water is acidic. It is recommended to test your water and, if necessary, use a water filtration system or bottled water with low copper levels. Using copper cooking utensils and cookware can also leach small amounts of copper into food during preparation. Finally, many multivitamins and mineral supplements contain copper, and their labels should always be checked carefully.

Conclusion

While the search for a truly copper-free diet is impossible, understanding which food categories and specific items have the lowest and highest copper content is essential for managing a low-copper dietary plan. The foundation of such a diet is built on low-copper dairy, white meats, refined grains, and select fruits and vegetables, while strictly limiting high-copper items like organ meats, shellfish, and nuts. Given the complexities and potential health implications, individuals requiring a low-copper diet should always consult a healthcare provider or a registered dietitian to develop a safe and effective plan.

For more information on Wilson's disease and dietary management, the Wilson Disease Association offers comprehensive resources and guidance: https://wilsondisease.org/living-with-wilson-disease/copper-conscious-eating/.

Frequently Asked Questions

A low-copper diet is primarily necessary for individuals diagnosed with Wilson's disease, a genetic disorder that causes the body to retain too much copper. It may also be required for patients with certain types of liver disease or other conditions where copper metabolism is impaired.

Some common foods that are high in copper and should be avoided on a low-copper diet include organ meats (especially liver), shellfish like oysters and crab, nuts, seeds, and dark chocolate.

Most fruits and vegetables are low in copper and are safe to eat. However, some vegetables like mushrooms and potatoes with skin, and dried fruits such as prunes and raisins, are high in copper and should be avoided.

Yes, tap water can contain copper, especially if it runs through copper pipes. The copper level is often highest when the faucet is first turned on after water has been sitting in the pipes. It is recommended to run the water for 30 seconds before use or consider a filtration system.

No, it is recommended to avoid using copper cooking utensils or cookware, as they can leach traces of copper into your food. Use stainless steel, glass, or other non-copper alternatives instead.

Yes, it is crucial to check the labels of all vitamin and mineral supplements. Many multivitamin and mineral formulations contain copper, which must be avoided for individuals on a low-copper diet.

The primary difference is that a low-copper diet aims to minimize copper intake by selecting foods with the lowest levels, whereas a copper-free diet is an impossible goal because all foods contain some amount of copper.