Which foods are rich in zinc and copper?

January 7, 2026 •

4 min read

As the second most abundant trace element in the human body after iron, zinc is critical for numerous physiological processes, working in tandem with copper. Maintaining a balanced intake of both minerals is essential, but which foods are rich in zinc and copper to help you meet your nutritional needs?

Quick Summary

A guide to foods containing ample amounts of zinc and copper, essential trace minerals for overall health. It details animal and plant-based sources to support balanced nutrient intake.

Key Points

Oysters are a top source for both minerals: Shellfish, particularly oysters, are exceptionally rich in both zinc and copper, making them a dual-purpose nutritional powerhouse.
Phytates impact plant-based absorption: For vegetarian sources like legumes and whole grains, compounds called phytates can reduce mineral absorption. Soaking and cooking can significantly improve this.
Balance is crucial for health: Zinc and copper work together, but a significant excess of one can interfere with the absorption of the other, emphasizing the need for a balanced dietary approach.
Animal products offer high bioavailability: Zinc from animal-based sources like meat and shellfish is more readily absorbed by the body compared to plant-based options.
Dark chocolate is a copper surprise: Dark chocolate with a high cocoa content is a surprisingly potent source of copper, alongside nuts and organ meats.
Preparation is key for plant sources: Simple techniques like soaking beans and fermenting grains can unlock the bioavailability of minerals in plant-based foods, enhancing their nutritional value.

Why Zinc and Copper Are Essential

Both zinc and copper are trace minerals that are indispensable for human health, but they play unique and interconnected roles in the body. Zinc is vital for immune function, protein synthesis, and DNA creation, while copper is crucial for energy production, iron metabolism, and the formation of connective tissues. An imbalanced ratio of these two minerals can cause deficiencies or adverse health effects, making dietary balance key. Fortunately, a variety of foods contain these minerals, and many of the richest sources offer a healthy balance of both.

Top Foods High in Both Zinc and Copper

Many of the best food sources contain a healthy blend of both zinc and copper, making them excellent additions to a balanced diet.

Oysters: Perhaps the most famous source for both, just a 3-ounce serving of Eastern oysters can provide more than the daily value for both zinc and copper. They are also low in calories and rich in other vital nutrients.
Organ Meats: Foods like beef liver are exceptionally nutrient-dense. A small serving can cover the daily copper needs and provide a significant portion of the daily zinc requirements.
Legumes: Beans, lentils, and chickpeas are excellent plant-based sources of both minerals. However, plant-based sources contain phytates, which can inhibit absorption, so proper preparation like soaking and cooking is important.
Nuts and Seeds: A wide variety of nuts and seeds are rich in these minerals. Cashews, pumpkin seeds, and sesame seeds are particularly noteworthy. They are a convenient and nutrient-dense snack.
Dark Chocolate: For those with a sweet tooth, dark chocolate (at least 70% cocoa) is a surprising source of both zinc and copper, along with beneficial antioxidants.

Individual Sources for Zinc and Copper

While many foods contain both, some are particularly strong in one mineral, allowing you to tailor your intake based on need.

Foods Rich Specifically in Zinc

Red Meat and Poultry: Red meat, such as beef, pork, and lamb, is a very rich and bioavailable source of zinc. Poultry like chicken and turkey also contain notable amounts.
Dairy Products: Milk, yogurt, and cheese can contribute to your daily zinc intake, alongside protein and calcium.
Eggs: A single large egg provides a small but valuable amount of zinc.
Whole Grains: While whole grains like oats and brown rice contain zinc, their absorption is less efficient due to phytates.

Foods Rich Specifically in Copper

Mushrooms: Shiitake mushrooms are a standout source, with one cup providing a significant portion of the daily copper requirement.
Potatoes: A medium potato cooked with the skin is a good source of copper.
Avocados: This fruit is a source of copper, among many other nutrients.
Leafy Greens: Vegetables like kale and spinach provide copper, though typically in smaller amounts than other sources.

Comparison Table: Zinc-Dominant vs. Copper-Dominant Food Sources

To help guide your choices, the table below compares foods based on their primary mineral contribution. This helps in understanding how to maintain the crucial zinc-to-copper balance.


Food Category	High in Zinc	High in Copper	Shared Sources & Notes
Animal Products	Red Meat, Pork, Chicken	Beef Liver, Oysters, Lobster	Oysters are famously high in both. Zinc from animal sources is more bioavailable.
Seafood	Oysters, Crab, Shrimp	Oysters, Lobster, Squid	Oysters and shellfish are top sources for both minerals.
Nuts & Seeds	Pumpkin Seeds, Hemp Seeds, Peanuts	Cashews, Sesame Seeds, Sunflower Seeds	Cashews and sesame seeds are excellent for both, but levels can vary.
Legumes	Chickpeas, Lentils, Beans	Chickpeas, Lentils, Beans	Good plant-based sources, but phytates can affect absorption. Soaking helps.
Other	Dairy, Eggs, Fortified Cereals	Dark Chocolate (70%+), Shiitake Mushrooms, Potatoes	Many fortified products boost zinc intake. Dark chocolate is a strong copper source.

Optimizing Mineral Intake and Bioavailability

Understanding the foods rich in zinc and copper is just one part of the picture. Bioavailability, or how well your body absorbs these minerals, is also critical. For zinc, absorption can be affected by inhibitors like phytates found in plant-based foods. For copper, high zinc intake can actually inhibit its absorption. To optimize your intake, consider these strategies:

Preparation Matters: Soaking legumes and whole grains overnight before cooking helps to reduce phytate content, thus improving zinc absorption. Fermenting grains and adding yeast to bread can also have a beneficial effect.
Mind the Ratio: While the exact ideal ratio is debated, some experts suggest an approximate 8:1 ratio of zinc to copper. This highlights the importance of not over-consuming high-dose zinc supplements without also considering your copper intake. A varied diet typically provides a natural balance.
Combine with Animal Protein: The zinc in animal products, like meat and shellfish, is more readily absorbed by the body. Combining a plant-based source with a smaller portion of animal protein can enhance the absorption of zinc.
Choose Whole Foods: Relying on a diverse range of whole foods rather than supplements is the best approach to ensure both adequate zinc and copper intake while minimizing the risk of imbalance. Supplements should only be used when necessary and under professional guidance.

Conclusion

Maintaining a proper balance of zinc and copper is essential for good health, and the best way to do so is through a varied diet rich in whole foods. Excellent sources like oysters, organ meats, nuts, seeds, and legumes provide both minerals, while other foods like dark chocolate and red meat can help you target specific needs. By being mindful of preparation methods and the balance between these two important trace elements, you can easily support your body's vital functions. Remember that a balanced diet is the foundation for optimal micronutrient status.

For more detailed information on mineral requirements and food sources, consult reputable health resources such as the NIH Office of Dietary Supplements.(https://ods.od.nih.gov/factsheets/Zinc-Consumer/)

Frequently Asked Questions

A chronic imbalance, such as excessive zinc intake (often from high-dose supplements), can inhibit copper absorption and lead to a deficiency. This can impact immune function, energy production, and nerve health. Maintaining a balanced diet with varied sources is the best preventative strategy.

Since zinc from plant-based foods is less bioavailable due to phytates, vegetarians and especially vegans have been shown to have lower zinc levels. Eating a varied diet, preparing foods like legumes properly, and focusing on other plant sources can help mitigate this risk.

You can improve mineral absorption by soaking and sprouting grains, seeds, and beans to reduce phytate levels. Fermenting foods, such as sourdough bread, also helps break down these inhibitors.

While many nuts and seeds are excellent sources, relying solely on them for all your needs may not provide a complete balance. A diverse diet that includes various food groups is recommended to ensure you receive a wide spectrum of nutrients, as bioavailability can differ.

Incorporate a handful of mixed nuts or seeds as a snack, add lentils or chickpeas to soups and stews, include a piece of dark chocolate for dessert, or enjoy shellfish like crab or shrimp in meals. These small additions can significantly increase your intake of these minerals.

While supplements can address deficiencies, a balanced whole-food diet is the preferred method for getting minerals. High-dose zinc supplements can interfere with copper absorption, so it is important to be cautious. Consult a healthcare provider before taking supplements to determine if they are necessary.

Some cooking methods, like prolonged boiling, can cause minerals to leach into the cooking water. However, techniques like roasting, steaming, and stir-frying can help retain nutrients. When cooking legumes, the soaking and cooking process actually improves the bioavailability of minerals like zinc.