Which Beef Organs Are High in Copper? A Complete Nutritional Guide

December 31, 2025 •

3 min read

According to the NIH, a 3-ounce serving of pan-fried beef liver contains a staggering 12.4 mg of copper, which is over 1,300% of the recommended daily intake. This guide answers which beef organs are high in copper, detailing their specific nutritional profiles and health benefits.

Quick Summary

Beef liver is the most concentrated source of copper among beef organs, with the kidney and spleen offering notable, though lower, amounts. These organs provide a wealth of essential minerals.

Key Points

Beef Liver is the Richest Source: Uncooked or cooked, beef liver contains the most copper by a significant margin, exceeding the daily value in a single serving.
Kidney Offers Substantial Amounts: While less potent than liver, beef kidney is a great secondary source of copper and other important micronutrients.
Spleen Provides a Moderate Dose: Beef spleen contributes a moderate amount of copper to the diet, alongside its rich iron content.
Balance is Key: Due to the high concentration of copper and vitamin A in liver, it is advisable to consume it in moderation (e.g., once per week) to avoid potential toxicity.
Beyond Copper: These organs are not just rich in copper; they are also excellent sources of other vital nutrients like Vitamin A, B12, selenium, and iron.
Consider Organ Variety: To prevent nutrient accumulation from a single source, try rotating your organ meat choices to include liver, kidney, and spleen for a broad spectrum of minerals.

The Unrivaled Copper Champion: Beef Liver

When considering which beef organs are high in copper, beef liver is in a class of its own. It is widely recognized as one of the single best dietary sources of copper on the planet. Its role in filtering blood and storing nutrients means it accumulates a dense concentration of this vital mineral, far surpassing muscle meat and most other foods. A single serving can provide more than the daily value for copper, making it a powerful tool for correcting deficiencies or boosting overall mineral intake. However, this potency also means it should be consumed in moderation to avoid copper toxicity, particularly if you have an underlying condition like Wilson's disease. A single weekly serving is often recommended for most healthy individuals.

Other Significant Beef Organ Sources

While liver takes the top spot, other beef organs also contain considerable amounts of copper and other essential nutrients. Incorporating a variety of these organs can provide a broader spectrum of vitamins and minerals.

Beef Kidney: Beef kidney is another excellent source of copper, along with high levels of selenium, Vitamin B12, and riboflavin. While its copper content is not as high as liver, it is still a nutrient-dense food that offers significant mineral support. A cooked 1 oz serving can contain approximately 0.48 mg of copper.
Beef Spleen: Often overlooked, beef spleen is rich in iron but contains a lower, yet still decent, amount of copper compared to liver and kidney. It is also known for its high vitamin C and selenium content.
Beef Heart: Considered a muscle meat but with an organ-like nutritional profile, beef heart is lean and a great source of iron, zinc, and CoQ10. It also contains a moderate amount of copper.

The Role of Copper in the Body

Copper is a crucial trace mineral involved in numerous physiological processes. It is essential for producing red blood cells, maintaining nerve cells, and supporting the immune system. It is also a key component in the formation of collagen, which is vital for bones and connective tissues. Adequate copper intake is necessary for proper iron metabolism, ensuring the body can absorb and utilize iron effectively. Furthermore, copper plays a role in energy production and acts as a powerful antioxidant, protecting cells from damage. Deficiency can lead to issues like anemia, brittle bones, and impaired immune function.

Maximizing Nutritional Intake: Cooking Tips

To get the most out of your copper-rich beef organs, proper preparation is key. Here are some simple tips:

Soak Liver: Soaking liver in milk or lemon juice for a few hours can help reduce its strong flavor and tenderize it.
Pan-Frying: A quick pan-fry with onions and herbs is a classic way to prepare liver and keep it tender. Do not overcook, as this can make it tough.
Stews and Soups: Kidney and heart are excellent for slow-cooking methods like stews or soups, which helps tenderize them and allows their flavors to blend with other ingredients.
Ground: Grind organs like liver and heart to mix into regular ground beef for burgers, meatloaf, or meatballs to easily boost nutrient intake.

Comparison of Copper in Beef Organs

This table provides a comparative overview of the approximate copper content in various beef organs, based on available nutritional data. Content can vary based on the animal's age, diet, and preparation.


Beef Organ	Copper Content (per 100g)	Daily Value (DV) Percentage*	Notes
Liver (Pan-Fried)	~14.28 mg	~1,586%	The most concentrated source, also very high in Vitamin A.
Kidney (Cooked, Simmered)	~1.7 mg	~189%	Significantly lower than liver, but still a robust source.
Spleen (Raw)	~0.5 mg	~56%	Notable, but considerably less copper than liver or kidney.
Heart (Unspecified Prep)	~0.25 mg (approx.)	~28%	Leaner organ, good source of CoQ10.

*Based on a DV of 0.9 mg for adults.

Conclusion: Strategic Consumption for Optimal Health

While beef liver is the undisputed leader in copper concentration, other beef organs like the kidney, spleen, and heart all contribute valuable amounts of this essential mineral to a balanced diet. To answer the question of which beef organs are high in copper, the order is clear: liver, followed by kidney, and then spleen and heart. Incorporating these nutrient-dense foods in moderation, perhaps weekly or bi-weekly, can be a highly effective way to support your body's copper levels and overall health. Remember to balance your intake and consult with a healthcare professional, especially if you have existing health concerns, to determine the right approach for you. For more information on dietary minerals, visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

The liver is the body's primary organ for filtering blood and storing excess minerals and vitamins. This metabolic function leads to a natural accumulation of nutrients like copper, making it the most concentrated dietary source among all organs.

Yes, it is possible to get too much copper, especially from overconsuming beef liver. For most people, the body effectively excretes excess copper. However, those with conditions like Wilson's disease need to be cautious. A weekly serving is generally a safe amount for healthy adults.

A copper deficiency, though rare, can cause fatigue, weakness, anemia, weakened bones (osteoporosis), and an impaired immune system. It can also affect nerve function and connective tissues.

The copper content of beef organs is generally not significantly affected by cooking methods like pan-frying or simmering. However, it's best to cook them lightly to retain other delicate nutrients and prevent the meat from becoming tough.

Copper and zinc compete for absorption in the digestive tract. A very high intake of zinc, often from supplements, can interfere with copper absorption and potentially lead to a copper deficiency. It is important to maintain a healthy balance between these two minerals.

For adults 19 years and older, the recommended daily intake of copper is 900 micrograms (mcg), or 0.9 mg. Pregnant and breastfeeding women have slightly higher requirements.

While muscle meat contains some copper, the concentration is much lower than in organ meats. Organ meats like liver provide a far more significant and concentrated dose of copper, making them a more effective way to increase intake.