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.

• 1. Oysters

  Copper per 6 Oysters	Copper per 100g	Copper per 200 Calories
  3.8mg (419% DV)	4.4mg (493% DV)	11.2mg (1249% DV)

  Nutrition Facts for Cooked Eastern Oysters (Wild). (Source)

  More Shellfish High in Copper

  • 176% DV in 1 leg of Alaskan King crab
  • 146% DV in 3oz of lobster
  • 145% DV in 20 small clams

  See all fish high in copper.

• 2. Shiitake Mushrooms

  Copper per Cup Cooked	Copper per 100g	Copper per 200 Calories
  1.3mg (144% DV)	0.9mg (100% DV)	3.2mg (356% DV)

  Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

  More Mushrooms High in Copper

  • 87% DV in 1 cup of white button mushrooms
  • 52% DV in 1 cup of portobellos
  • 48% DV in 1 cup of cremini mushrooms

  See the list of high copper vegetables.

• 3. Firm Tofu

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  1mg (106% DV)	0.4mg (42% DV)	0.5mg (58% DV)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Foods High in Copper

  • 78% DV in 1 cup of boiled soybeans
  • 53% DV in 1 cup of medium firm tofu
  • 44% DV in a 16oz glass of soy milk

  See all beans and legumes high in copper.

• 4. Sweet Potatoes

  Copper per Cup Mashed	Copper per 100g	Copper per 200 Calories
  0.7mg (79% DV)	0.3mg (31% DV)	0.6mg (61% DV)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)

  More Vegetables High in Copper

  • 40% DV in 1 cup of cooked turnip greens
  • 37% DV in a baked potato
  • 35% DV in 1 cup of cooked spinach

  See the list of high copper vegetables.

• 5. Sesame Seeds

  Copper per Oz	Copper per 100g	Copper per 200 Calories
  0.7mg (78% DV)	2.5mg (274% DV)	0.9mg (97% DV)

  Nutrition Facts for Toasted Sesame Seeds. (Source)

  More Seeds High in Copper

  • 58% DV per oz of sunflower seeds
  • 50% DV per oz of hemp seeds
  • 42% DV per oz of dried pumpkin and squash seeds

  See all nuts and seeds high in copper.

• 6. Cashews (Dry Roasted)

  Copper per 1 Oz Handful	Copper per 100g	Copper per 200 Calories
  0.6mg (70% DV)	2.2mg (247% DV)	0.8mg (86% DV)

  Nutrition Facts for Dry Roasted Cashews. (Source)

  More Nuts High in Copper

  • 55% DV per oz of Brazil nuts
  • 50% DV per oz of walnuts
  • 41% DV per oz of pistachios

  See all nuts and seeds high in copper.

• 7. Chickpeas (Garbanzo Beans)

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.6mg (64% DV)	0.4mg (39% DV)	0.4mg (48% DV)

  Nutrition Facts for Cooked Chickpeas (Garbanzo Beans). (Source)

  More Beans High in Copper

  • 61% DV per cup of navy beans
  • 55% DV per cup of lentils
  • 52% DV per cup of kidney beans

  See all beans and legumes high in copper.

• 8. Salmon

  Copper per 6oz Fillet	Copper per 100g	Copper per 200 Calories
  0.5mg (61% DV)	0.3mg (36% DV)	0.4mg (39% DV)

  Nutrition Facts for Cooked Wild Atlantic Salmon. (Source)

  More Fish High in Copper

  • 31% DV per cup of sardines
  • 24% DV in 3oz of shrimp
  • 21% DV in a 6oz tuna steak

  See all fish high in copper.

• 9. Dark Chocolate (70-85% Cocoa)

  Copper per 1oz Square	Copper per 100g	Copper per 200 Calories
  0.5mg (56% DV)	1.8mg (196% DV)	0.6mg (66% DV)

  Nutrition Facts for Dark Chocolate (70-85% Cocoa). (Source)
• 10. Avocados

  Copper per Avocado	Copper per 100g	Copper per 200 Calories
  0.4mg (42% DV)	0.2mg (21% DV)	0.2mg (26% DV)

  Nutrition Facts for Avocados. (Source)

  More Fruits High in Copper

  • 42% DV in 1 cup of guava
  • 26% DV in 1 cup of kiwifruit
  • 20% DV in 1 cup of chopped pineapple

  See the list of high copper fruits.

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More Copper Rich Foods

Food	Serving	Copper
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)

From the Nutrient Ranking Tool

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• Foods High in Copper
• Foods Low in Copper
• Vegetables High in Copper
• Fruits High in Copper
• Vegetarian Foods High in Copper
• Nuts High in Copper
• Grains High in Copper
• Beans High in Copper
• Dairy High in Copper
• Breakfast Cereals High in Copper
• Fast Foods High in Copper

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

Related

• Foods Low in Copper
• High Copper Fruits
• High Iron Foods
• High Zinc Foods
• High Magnesium Foods
• High Selenium Foods
• High Calcium Foods

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