Copper is a mineral your body gets from food and uses to make energy and perform other important functions, like maintaining the immune system and nervous system. Most people aged 19 or older should aim for 900 micrograms (mcg) of copper as part of a daily diet. Many foods have high levels of copper, making it easy to get enough in your diet.
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- Copper content: 12,400 mcg, 1,378% of the Daily Value (DV)
- Serving size: 3 oz
Organ meats, or animal organs that can be eaten, are considered a great source of copper. Beef liver has the highest amount of copper of any organ meat or food source.
By comparison, 3 ounces of pan-fried chicken liver has 455 mcg of copper, and 3 ounces of cooked turkey giblets have 588 mcg. Beef liver really is a cut above other organ meats and foods when it comes to getting copper in your diet.
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- Copper content: 2,280 mcg, 253% of the DV
- Serving size: 3 oz, cooked
Oysters are another way to get more than your daily copper needs in one serving. After beef liver, they’re number two on the National Institutes of Health’s list of top food sources for copper.
Interestingly, it’s the cooked version that provides the most copper. Raw oysters have 1,340 micrograms in a 3-ounce serving, which is still more than 100% of the recommended daily need.
If you’re not a fan of oysters, other seafood options for copper include crabs and salmon. Three ounces of cooked Dungeness crab has almost 70% of the daily recommended copper, and a 3-ounce piece of salmon has 30%.
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- Copper content: 1,300 mcg, 144% of the DV
- Serving size: 1 cup, cooked
Mushrooms have a variety of nutrients, including protein, fiber, and antioxidants. So it’s not surprising that they’d also make the list of copper-rich foods. If you’re eating the shiitake mushroom raw, expect to get less copper. There are 142 micrograms of copper in a 100-gram serving of raw shiitake mushrooms, which is still 15% of the DV.
Shiitake mushrooms are also a great source of zinc and vitamin D.
While mushrooms don’t have much fat, the oils you choose to cook them in could add significant dietary fats. Opt for oils rich in heart-healthy fats, such as olive oil. You can also cook them in an air fryer to use less oil.
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- Copper content: 624 mcg, 69% of the DV
- Serving size: 1 oz
Cashews stand out in the nut world for their copper content. If you want to eat a 1-ounce serving, take a small handful. The snack will be a healthier and more filling replacement for heavily processed snack foods. Cashews are also a good source of magnesium and vitamin K.
These nuts are often used as replacements for dairy in dishes, spreads, and dips that call for cheese. Cashews are also made into milk and butter. One tablespoon of cashew butter has 350 micrograms of copper.
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- Copper content: 577 mcg, 64% of the DV
- Serving size: 1 cup
Chickpeas are a pulse, which is an edible seed of legume plants. They are a great source of plant protein and fiber, which makes them a good addition to a heart-healthy diet. Other types of pulses are lentils and beans. More so than other types of pulses, chickpeas are also a great source of copper, zinc, phosphorus, and manganese.
These pulses are used in a variety of dishes. You can buy canned chickpeas or soak dry beans overnight before cooking them. Canned beans can have a higher sodium content, but you can reduce some of it by rinsing them thoroughly.
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- Copper content: 519 mcg, 58% of the DV
- Serving size: 1 oz
You can have the toasted, unsalted seeds on their own or enjoy them by sprinkling some on a salad. In addition to a copper boost, sunflower seeds are also a great source of vitamin E and plant-based protein.
Sunflower butter, which is made from the seeds, also has copper with 256 micrograms in 1 tablespoon. Use it on sandwiches, crackers, or as a way to thicken a smoothie.
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- Copper content: 502 mcg, 56% of the DV
- Serving size: 1 oz
When it comes to health benefits, the darker the chocolate, the better. Go for 70-85% cacao to get more copper and other nutrients, such as antioxidants. Dark chocolate also has less sugar than milk chocolate.
While the fiber, antioxidants, and other nutrients in dark chocolate make it a healthy choice, it can also be high in sugar and calories. Consider products with less added sugar, and opt for smaller servings.
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- Copper content: 476 mcg, 53% of the DV
- Serving size: Half a cup
Tofu is known for its protein and calcium content, especially among people who eat plant-based diets. Besides copper, it’s also a good source of manganese and selenium. Made from soybeans, tofu is also low in fat.
You can make it many different ways. Tofu can be baked, stir-fried, scrambled, or added to salads and soups.
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- Copper content: 320-520 mcg, 36-58% of the DV
- Serving size: One large baked potato
The amount of copper can vary depending on the type of potato. For example, a large baked red potato has 520 micrograms of copper, while a large baked Russet potato has 320 micrograms.
Potatoes can also be mashed, baked, or fried and still provide copper in your diet. A cup of hash browns has 457 micrograms.
Your body can’t make copper on its own, so it’s important to get it through the foods you eat. Most people get enough copper through their diet. You might be more likely not to get enough copper if you:
- Have celiac disease
- Have Menkes disease, a rare genetic disorder
- Take high doses of zinc supplements, since this can make it hard for your body to absorb copper
If you are pregnant or breastfeeding, you’ll also need more copper. Pregnant people need 1,000 micrograms, while people who are breastfeeding need 1,300 micrograms of copper.
Talk to a healthcare provider if you are unsure if you are getting enough copper through diet alone. They may order testing or suggest you take a multivitamin or supplement that contains copper.
