Which Foods Have the Highest Copper Content?

November 17, 2025 •

4 min read

Just one 3-ounce serving of pan-fried beef liver provides over 1,300% of the daily value for copper, making it one of the most potent food sources available. This trace mineral is essential for everything from energy production and nerve function to connective tissue formation and maintaining a healthy immune system. For those looking to optimize their intake, knowing which foods have the highest copper can make a significant difference.

Quick Summary

Organ meats like beef liver and shellfish such as oysters are among the richest dietary sources of copper. Other top contributors include dark chocolate, cashews, and certain seeds. Adequate intake is vital for various bodily functions, but high amounts of certain foods can potentially lead to excess. Incorporating a variety of these foods can help meet daily nutritional needs.

Key Points

Organ Meats: Beef liver and other organ meats are among the most concentrated sources of copper, with a small serving providing well over the daily requirement.
Shellfish: Oysters and other shellfish are exceptionally rich in copper, making them a powerful dietary source for boosting intake.
Nuts and Seeds: Cashews, sunflower seeds, and sesame seeds are plant-based options that offer significant amounts of copper and are easy to incorporate into daily meals.
Dark Chocolate: Higher cacao content dark chocolate is a surprisingly delicious source of copper, with a single ounce providing a notable percentage of the daily value.
Balanced Intake: While organ meats and shellfish are copper-dense, a varied diet that includes these, along with nuts, seeds, and legumes, provides a balanced approach to meeting your copper needs.
Deficiency vs. Excess: Deficiency is rare but can cause fatigue and anemia, while excessive intake, typically from supplements, can be harmful. The best approach is to obtain copper from food sources.
Health Benefits: Copper is vital for energy production, immune system function, and the formation of red blood cells, collagen, and connective tissue.

The Richest Copper Sources: Organ Meats and Shellfish

When it comes to sheer copper content per serving, organ meats and shellfish are in a class of their own. The concentration in these foods is exceptionally high, providing far more than the daily recommended intake in a single portion. This makes them highly efficient for correcting deficiencies but also means they should be consumed in moderation, especially for individuals with conditions like Wilson's disease where the body cannot properly regulate copper levels.

Organ Meats

Beef liver is the undisputed king of copper content. A small 3-ounce serving of pan-fried beef liver can contain an astounding 12,400 micrograms (mcg) of copper, which is over 1,300% of the 900 mcg daily value (DV) recommended for adults. Other organ meats are also excellent sources, including beef heart and kidneys, though the content varies by animal and preparation.

Shellfish

Many types of shellfish offer a substantial copper boost. A 3-ounce serving of cooked eastern oysters provides a significant 4,850 mcg of copper, which is 539% of the DV. Other seafood options like crab and lobster are also very high in copper, making them a delicious and effective way to increase your intake.

Plant-Based Powerhouses of Copper

For those seeking non-animal sources, the plant kingdom offers several highly concentrated options. Incorporating these into a vegetarian or vegan diet is an effective way to meet daily copper requirements.

Nuts and Seeds

Several nuts and seeds are rich in copper, and they are easy to add to various meals and snacks.

Cashews: A 1-ounce serving of dry-roasted cashews delivers about 629 mcg of copper (70% DV).
Sunflower seeds: A quarter-cup of toasted sunflower kernels contains approximately 615 mcg of copper (68% DV).
Sesame seeds: A single tablespoon of sesame seeds can provide a substantial amount, around 44% of the RDI.

Dark Chocolate

This popular treat is surprisingly high in copper. An ounce of dark chocolate with 70-85% cacao solids contains about 501 mcg of copper, or 56% of the DV. The higher the cocoa content, the greater the copper concentration.

Legumes

Beans and lentils are versatile and widely available sources of copper. Cooked chickpeas, for example, provide about 289 mcg of copper per half-cup serving, accounting for 32% of the DV.

Copper Content Comparison Table


Food (Serving Size)	Copper Content (Approximate)	% Daily Value (DV)*
Beef Liver (3 oz pan-fried)	12,400 mcg	1378%
Eastern Oysters (3 oz cooked)	4,850 mcg	539%
Unsweetened Baking Chocolate (1 oz)	938 mcg	104%
Dark Chocolate (70-85% cacao) (1 oz)	501 mcg	56%
Cashews (1 oz, dry-roasted)	629 mcg	70%
Shiitake Mushrooms (½ cup cooked)	650 mcg	72%
Sunflower Seed Kernels (¼ cup toasted)	615 mcg	68%
Chickpeas (½ cup, mature seeds)	289 mcg	32%
Whole Wheat Pasta (1 cup cooked)	263 mcg	29%

*DV is based on the 900 mcg recommendation for adults and children aged 4+.

Incorporating Copper-Rich Foods into Your Diet

Integrating these foods is relatively simple and can be done without major dietary shifts. For meat-eaters, adding liver to a weekly meal plan or opting for shellfish can provide a significant portion of copper. Vegetarians and vegans can rely on nuts, seeds, and legumes. Adding a handful of cashews to a stir-fry, sprinkling sesame seeds on salads, or incorporating dark chocolate into a healthy dessert are all easy ways to boost copper intake. For those on a completely plant-based diet, spirulina is an exceptionally high-copper option that can be added to smoothies.

Risks of Excessive Intake and Deficiency

While copper is essential, both deficiency and excess can have negative health consequences. Deficiency is rare in healthy individuals who eat a balanced diet but can occur due to malabsorption issues from certain surgeries (like gastric bypass), digestive diseases, or excessive zinc intake. Symptoms of deficiency can include anemia, fatigue, and nerve issues. Conversely, copper toxicity is also uncommon but can occur from high-dose supplementation or genetic conditions. Signs of toxicity can include abdominal pain, nausea, and liver damage.

The Health Benefits of Copper

Copper is a crucial cofactor for numerous enzymes in the body, playing a pivotal role in various biological processes. It is vital for the production of red blood cells, connective tissues, and melanin, the pigment responsible for skin and hair color. It also helps with iron absorption and contributes to the body's antioxidant defense system. This multifaceted function underscores why maintaining adequate copper levels is so important for overall health.

Conclusion

Knowing which foods are packed with this vital mineral is the first step toward optimizing your intake. While some foods like beef liver and oysters offer extremely high concentrations, a wide variety of plant-based options—including nuts, seeds, legumes, and dark chocolate—can also help you meet your needs. Incorporating a diverse range of these high-copper foods into a balanced diet is the best strategy for most people. Anyone with a diagnosed deficiency or a pre-existing medical condition should consult a healthcare provider for personalized advice.

Reference: To learn more about the specific roles of copper in the body and recommended intake levels, you can visit the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

The single richest food source of copper is beef liver. A 3-ounce serving of pan-fried beef liver contains 12,400 mcg of copper, which is over 1,300% of the recommended daily value for adults.

Cashews and sunflower seeds are among the nuts and seeds highest in copper. A 1-ounce serving of cashews provides 70% of the daily value, while a quarter-cup of sunflower seeds offers 68%.

Yes, you can get enough copper from a plant-based diet by incorporating foods like spirulina, shiitake mushrooms, leafy greens (such as spinach and kale), legumes (like chickpeas), nuts, and seeds.

Yes, dark chocolate is a good source of copper, especially those with a high cacao percentage. An ounce of 70-85% dark chocolate contains 56% of the daily value.

Adequate copper intake is essential for maintaining a healthy immune system, forming red blood cells, supporting nerve function, producing connective tissues, and helping the body absorb iron.

While it is rare to get too much copper from food alone, excessive intake, typically from supplements or certain health conditions, can cause health issues such as abdominal pain, nausea, and liver damage. Healthy adults are advised to consume no more than 10mg daily.

Copper deficiency is rare, but certain individuals are at a higher risk. This includes people with malabsorption conditions like celiac disease, those who have undergone bariatric surgery, or individuals with a very high zinc intake, as zinc can inhibit copper absorption.

You can easily add copper to your meals by sprinkling sunflower or sesame seeds on salads, stirring cashews into a stir-fry, adding dark chocolate to a dessert, or incorporating chickpeas into stews and curries.