Which seed has the highest copper?

October 23, 2025 •

3 min read

According to nutritional data, dry roasted sunflower seeds are a remarkably potent source of dietary copper, providing more than double the recommended daily value per 100g serving.

Quick Summary

Dry roasted sunflower seeds rank highest for copper content, with poppy seeds and toasted sesame seeds also offering significant amounts. Incorporating these nutrient-dense seeds into your meals is an effective way to boost your copper intake and support essential body functions.

Key Points

Top Seed: Dry roasted sunflower seeds contain the highest copper content per 100g, with over 200% of the Daily Value.
Other Top Sources: Poppy seeds, hemp seeds, and sesame seeds are also excellent sources of copper.
Essential Mineral: Copper is a vital trace mineral necessary for immune health, energy production, and iron metabolism.
Variety is Key: Eating a variety of seeds helps ensure adequate copper intake and a balance of other nutrients.
Easy to Add: Seeds can be easily incorporated into daily meals by adding them to salads, smoothies, or baked goods.
Bioavailability: Studies suggest that copper from plant foods, including sunflower seeds, is well-absorbed by the body.

The Highest Copper Seeds Revealed

When seeking to increase dietary copper through plant-based foods, seeds are an excellent choice. While many seeds contain this vital mineral, a few stand out from the rest. The top contender for having the highest copper content per 100g is the humble sunflower seed, particularly when dry roasted. Poppy seeds and sesame seeds also contain substantial levels, making them worthy additions to a copper-conscious diet.

Sunflower Seeds: The Copper King

Dry roasted sunflower seed kernels lead the pack with an impressive 1.83mg of copper per 100g, which is over 200% of the recommended Daily Value. Even raw sunflower seeds are a potent source, containing 1.8mg per 100g. Sunflower seeds are not only rich in copper but also pack in other important nutrients like vitamin E, selenium, and healthy fats, making them a well-rounded health booster. A single cup of dried kernels can contain enough copper to meet the daily requirements for most individuals.

Other Top Copper-Rich Seeds

While sunflower seeds may claim the top spot, several other seeds are close behind and offer their own unique flavor and nutritional profiles. Poppy seeds, for example, contain a generous 1.63mg of copper per 100g. Toasted sesame seeds also offer a significant amount at 1.46mg per 100g, while plain sesame seeds provide 1.4mg. Hemp seeds are another notable source, delivering 1.6mg of copper per 100g. These varied options allow for plenty of flexibility when planning meals and snacks to boost copper intake.

The Health Benefits of Copper

Copper is an essential trace mineral involved in numerous critical bodily processes. Its functions include supporting a healthy immune system, aiding in the metabolism of iron, and helping the body create energy. A deficiency in copper can lead to various health problems, including anemia, fatigue, and a weakened immune response. Incorporating copper-rich seeds into your diet is a delicious and effective way to help prevent a deficiency and support your overall health.

Comparing Popular Seeds for Copper Content

To illustrate the differences in copper content, here is a comparison table based on a 100g serving size, utilizing data from reputable sources.


Seed Type	Copper Content (mg per 100g)	% Daily Value (DV)	Other Key Minerals
Dry Roasted Sunflower Seeds	1.83 mg	203.3%	Vitamin E, Selenium, Magnesium
Poppy Seeds	1.63 mg	181.1%	Manganese, Calcium, Fiber
Hemp Seeds	1.6 mg	177.8%	Vitamin E, Manganese, Omega-6
Toasted Sesame Seeds	1.46 mg	162.2%	Calcium, Iron, Manganese
Pumpkin Seeds	1.34 mg	148.9%	Zinc, Magnesium, Phosphorus
Chia Seeds	0.92 mg	102.2%	Fiber, Calcium, Manganese
Flaxseeds	1.22 mg	135.6%	Thiamine, Magnesium, Fiber

How to Incorporate Copper-Rich Seeds into Your Diet

Adding these nutrient-dense seeds to your meals is simple and can significantly boost your copper intake. Here are a few creative ways to enjoy them:

Sprinkle them on salads: Add sunflower or sesame seeds to salads for a satisfying crunch and nutritional boost.
Blend them into smoothies: Hemp seeds or flaxseed meal can be a seamless addition to your morning smoothie.
Use as a topping: Sprinkle poppy or sesame seeds over baked goods, yogurt, or oatmeal.
Bake into breads: Incorporate flax or sunflower seeds into homemade bread or muffins.
Make your own butter: Create a delicious and healthy sunflower seed butter for sandwiches or dipping fruit.
Enjoy as a standalone snack: A handful of dry roasted sunflower seeds is a simple, convenient snack.

Bioavailability and Other Factors

It's important to consider that the body's ability to absorb copper can be influenced by other dietary factors. For example, excessive zinc intake can interfere with copper absorption. A balanced approach is always best. Research has shown that copper bioavailability from seeds like sunflower and from other plant-based foods is generally comparable to or better than from some animal sources. For a deeper dive into copper bioavailability, you can consult research like that found on PubMed.

Conclusion: Seeding Your Diet with Copper

In conclusion, dry roasted sunflower seeds stand out as the seed with the highest copper content. However, poppy seeds, hemp seeds, and sesame seeds are also excellent sources of this essential mineral. By consciously incorporating a variety of these seeds into your daily diet, you can easily meet your copper needs while enjoying a wealth of other health benefits. Whether sprinkled on a salad or baked into a snack, these tiny nutritional powerhouses are a simple and effective way to enhance your overall wellness.

Frequently Asked Questions

Dry roasted sunflower seed kernels contain the highest amount of copper, providing 1.83mg per 100g, closely followed by raw sunflower seed kernels with 1.8mg per 100g.

Other seeds that are particularly rich in copper include poppy seeds, hemp seeds, and both toasted and plain sesame seeds.

Yes, incorporating a sufficient amount of seeds, especially high-copper varieties like sunflower or poppy, into a balanced diet can help you meet your daily copper requirements.

Cooking methods can sometimes impact nutrient levels. The comparison between dry roasted and raw sunflower seeds shows minimal difference in copper content, but to maximize benefits, it's often best to avoid excessive processing or high heat where possible.

Copper is involved in many vital functions, including iron metabolism, energy production, immune system function, and the formation of red blood cells and collagen.

You can add copper-rich seeds by sprinkling them over salads, blending them into smoothies, mixing them into yogurt or oatmeal, or using them as a topping for baked goods.

It is generally safe to consume copper from food sources as part of a balanced diet. The body regulates absorption naturally. Risks of toxicity are low but can be a concern for those with specific metabolic disorders, such as Wilson's disease, or from excessive supplementation.