Top 10 Foods Highest in Copper

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Top 10 Foods Highest in Copper

Copper is an essential trace mineral required by the body for energy production, absorption of iron, bone and connective tissue production, immune system function, synthesis of some hormones and red blood cell formation. (1) It also forms part of one of the body's key antioxidant enzymes superoxide dismutase (SOD).

A deficiency in copper can lead to weak bones, joint pain, vitamin b12 deficiency, iron deficiency, and anemia. (2)

Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can have neurological (mental) effects in the long term. (3)

High copper foods include seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados. (4) The current daily value (DV) for copper is 0.9mg. (5)

Below is a list of high copper foods, for more, see the extended list of copper rich foods, high copper vegetables, and high copper fruits.

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A printable list of high copper foods including seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados.

More Copper Rich Foods

FoodServingCopper
1. Beef Liver per 3oz slice 1313% DV
(11.8mg)
2. Tempeh per cup 103% DV
(0.9mg)
3. Coconut Milk per cup 56% DV
(0.5mg)
4. Durian per cup chopped 56% DV
(0.5mg)
5. Mamey Sapote 1 cup chopped 41% DV
(0.4mg)
6. Kamut (Khorasan - Wheat) per cup 40% DV
(0.4mg)
7. Quinoa per cup 39% DV
(0.4mg)
8. Buckwheat per cup 27% DV
(0.2mg)
9. Radicchio per cup 15% DV
(0.1mg)
10. Medjool Dates per date 10% DV
(0.1mg)
11. Kale per cup fresh 1% DV
(0mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Use the ranking tool links below to select foods and create your own food list to share or print.


View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Medline Plus on Copper
  2. Copper deficiency, a new triad: anemia, leucopenia, and myeloneuropathy. J Community Hosp Intern Med Perspect. 2017 Oct; 7(4): 265–268.
  3. Health Effects of Excess Copper. National Research Council (US) Committee on Copper in Drinking Water. Washington (DC): National Academies Press (US); 2000.
  4. U.S. Agricultural Research Service Food Data Central
  5. NIH: Dietary Supplement Label Database
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