Copper is one of the essential minerals, which means that we need to obtain it from our diet.
Which foods are the best dietary sources?
This article provides a list of foods high in copper alongside the amount of the mineral they contain per 100 grams and per typical serving.
Table of contents
What Is Copper?
Copper is present in all tissues within the human body.
This essential nutrient is vital in brain development, energy production, the immune system, and other important functions (1).
Most people get enough dietary copper, and deficiency is relatively rare (2).
However, some groups of people may find it more difficult to obtain copper in sufficient amounts. For example, people with certain health conditions or those following a nutrient-poor diet (3, 4)
How Much Copper Do We Need?
The recommended level of dietary copper depends on age and specific life stage.
Recommended Dietary Allowance
The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine has set a recommended dietary allowance (RDA) for copper. The table below shows the RDA by age group and life stage (5):
| Age Group and Life Stage | Copper RDA |
|---|---|
| <6 months old | 200 mcg* |
| 7-12 months | 220 mcg* |
| 1-3 years | 340 mcg |
| 4-8 years | 440 mcg |
| 9-13 years | 700 mcg |
| 14-18 years | 890 mcg |
| >19 years old | 900 mcg |
| During pregnancy | 1000 mcg |
| During lactation | 1300 mcg |
* Only an ‘adequate intake’ level has been set for children under one rather than an RDA. Adequate intake levels are provided when there is insufficient data to provide an evidence-based RDA.
Daily Values
The United States Food and Drug Administration has set daily values for copper intake. These daily values are simple reference values for the amount of a nutrient we require based on a typical 2000-calorie diet.
The daily value for copper is 0.9 mg, equivalent to 900 mcg (6).
Foods High In Copper
The following section presents a list of foods high in copper and the amount they contain per 100 grams and per typical serving.
The source of the nutritional data for copper content is the USDA’s FoodData Central database.
Additionally, daily values (% DV) have been calculated using USDA data and the FDA’s Daily Values.
1) Adzuki Beans, Mature, Cooked
| Copper per 100 grams | Copper per 230-gram cup |
|---|---|
| 0.298 mg (33% DV) | 0.685 mg (63% DV) |
A 230-gram cup serving of cooked adzuki beans provides 63% of the daily value for copper (7).
2) Avocado
| Copper per 100 grams | Copper per 201-gram avocado |
|---|---|
| 0.19 mg (21% DV) | 0.382 mg (42% DV) |
Avocados can come in all shapes and sizes. However, a typical average-sized avocado provides 42% of copper’s daily value (8).
3) Beet Greens, cooked
| Copper per 100 grams | Copper per 144-gram cup |
|---|---|
| 0.251 mg (28% DV) | 0.361 mg (40% DV) |
Beet greens are one of the best vegetable sources of copper; a cup serving provides 40% of the mineral’s daily value (9).
4) Calamari, cooked
| Copper per 100 grams | Copper per 135-gram cup |
|---|---|
| 2.35 mg (261% DV) | 3.17 mg (352% DV) |
Calamari is a significant source of copper; a 135-gram cup serving provides 352% of the daily value (10).
5) Cocoa, unsweetened
| Copper per 100 grams | Copper per 5.4g tablespoon |
|---|---|
| 3.79 mg (421% DV) | 0.205 mg (23% DV) |
Just a single tablespoon of unsweetened cocoa powder contains 23% of the daily value of copper (11).
6) Crab, Alaska king, cooked
| Copper per 100 grams | Copper per 134g leg |
|---|---|
| 1.18 mg (131% DV) | 1.58 mg (176% DV) |
All crab is a good source of copper, and Alaska king crab appears to offer the most. A 134-gram crab leg provides 176% of the mineral’s daily value (12).
7) Dark Chocolate, 70-85% cocoa solids
| Copper per 100 grams | Copper per oz (28.35g) serving |
|---|---|
| 1.77 mg (197% DV) | 0.502 mg (56% DV) |
Like all cocoa products, dark chocolate provides high levels of copper.
An ounce (28.35g) serving offers 56% of the daily value (13).
8) Kidney, pork, cooked
| Copper per 100 grams | Copper per 3 oz (85g) serving |
|---|---|
| 0.683 mg (76% DV) | 0.581 mg (65% DV) |
Most organ meats (offal) contain good levels of copper, including pork kidney. A 3-ounce (85g) serving provides 65% of the daily value (14).
9) Lima Beans, immature, cooked
| Copper per 100 grams | Copper per 170-gram cup |
|---|---|
| 0.305 mg (34% DV) | 0.518 mg (58% DV) |
Immature (green) lima beans provide a good amount of copper; a 170-gram cup equals 58% of the daily value (15).
10) Liver, beef, cooked
| Copper per 100 grams | Copper per 3oz (85g) serving |
|---|---|
| 14.3 mg (1589% DV) | 12.2 mg (1356% DV) |
Liver is one of the most significant sources of dietary copper. Per three-ounce (85g) serving, cooked beef liver contains 1356% of the mineral’s daily value (16).
11) Lobster, Northern, cooked
| Copper per 100 grams | Copper per 3oz (85g) serving |
|---|---|
| 1.55 mg (172% DV) | 1.32 mg (147% DV) |
A three-ounce (85g) serving of cooked lobster provides 147% of the daily value for copper (17).
12) Oysters, Eastern, canned
| Copper per 100 grams | Copper per 162g drained cup |
|---|---|
| 4.46 mg (496% DV) | 7.22 mg (802% DV) |
Canned oysters are a convenient food that provides a broad range of nutrients, including copper, iron, selenium, and vitamin B12.
Oysters are one of the best dietary sources of copper; a 162-gram cup serving offers 802% of the daily value (18).
13) Peanuts, Virginia, roasted
| Copper per 100 grams | Copper per oz (28.35g) serving |
|---|---|
| 1.27 mg (141% DV) | 0.36 mg (40% DV) |
Roasted Virginia peanuts offer a good amount of copper; an ounce (28.35g) serving contains 40% of the daily value (19).
14) Pecans
| Copper per 100 grams | Copper per oz (28.35g) serving |
|---|---|
| 1.20 mg (133% DV) | 0.34 mg (38% DV) |
An ounce (28.35g) serving of pecans typically contains 0.34 mg of copper, equal to 38% of the daily value (20).
15) Pistachio Nuts, roasted
| Copper per 100 grams | Copper per oz (28.35g) serving |
|---|---|
| 1.29 mg (143% DV) | 0.366 mg (41% DV) |
Pistachios are another nut that offers a good amount of copper; an ounce (28.35g) serving provides 41% of the daily value (21).
16) Pumpkin Seeds
| Copper per 100 grams | Copper per oz (28.35g) serving |
|---|---|
| 1.34 mg (149% DV) | 0.38 mg (42% DV) |
With 42% of copper’s daily value per ounce (28.35g) serving, pumpkin seeds are an excellent source of the mineral (22).
17) Lentils, cooked
| Copper per 100 grams | Copper per 198-gram cup |
|---|---|
| 0.251 mg (28% DV) | 0.497 mg (55% DV) |
Lentils are rich in dietary copper; a cooked cup (198g) serving provides 55% of the daily value (23).
18) Shiitake Mushrooms, cooked
| Copper per 100 grams | Copper per 145-gram cup |
|---|---|
| 0.896 mg (100% DV) | 1.3 mg (144% DV) |
A cup serving of shiitake mushrooms offers 144% of the daily value for copper (24).
19) Soybeans, mature, cooked
| Copper per 100 grams | Copper per 172-gram cup |
|---|---|
| 0.407 mg (45% DV) | 0.7 mg (78% DV) |
A cup serving of cooked soybeans significantly contributes to the daily value of copper, with 78% of the recommended intake (25).
20) Soy Protein Isolate
| Copper per 100 grams | Copper per oz (28.35g) scoop |
|---|---|
| 1.6 mg (178% DV) | 0.454 mg (50% DV) |
A typical ounce (28.35g) scoop of soy protein isolate provides 50% of copper’s daily value (26).
21) Squid, cooked
| Copper per 100 grams | Copper per 3 oz (85g) serving |
|---|---|
| 2.11 mg (234% DV) | 1.79 mg (199% DV) |
Cooked squid is a rich dietary source of copper, with 199% of the daily value in a three-ounce (85g) serving (27).
22) Sunflower Seeds
| Copper per 100 grams | Copper per oz (28.35g) serving |
|---|---|
| 1.83 mg (203% DV) | 0.519 mg (58% DV) |
An ounce (28.35g) serving of sunflower seeds provides 58% of the daily value of copper (28).
23) Sweetbreads, cooked
| Copper per 100 grams | Copper per 3 oz (85g) serving |
|---|---|
| 5.1 mg (567% DV) | 4.34 mg (482% DV) |
Despite their confusing name, sweetbreads are a type of organ meat (offal). Sweetbreads are an excellent source of copper; a three-ounce (85g) serving contains 482% of the daily value (29).
24) Sweet Potato, cooked
| Copper per 100 grams | Copper per large (180g) sweet potato |
|---|---|
| 0.161 mg (18% DV) | 0.29 mg (32% DV) |
Sweet potatoes are among the best vegetable sources of copper. A large 180-gram sweet potato provides 32% of the daily value (30).
25) Teff, cooked
| Copper per 100 grams | Copper per 252-gram cup |
|---|---|
| 0.226 mg (25% DV) | 0.57 mg (63% DV) |
Teff is a type of whole grain, and it offers a good range of nutrients, one of which is copper. Per 252-gram cup, cooked teff supplies 63% of the mineral’s daily value (31).
26) Tempeh
| Copper per 100 grams | Copper per 166-gram cup |
|---|---|
| 0.56 mg (62% DV) | 0.93 mg (103% DV) |
Tempeh is one of the most copper-rich legume-based foods; a 166-gram cup contains 103% of the daily value (32).
27) Tofu, firm, prepared with calcium sulfate
| Copper per 100 grams | Copper per 126-gram half cup |
|---|---|
| 0.378 mg (42% DV) | 0.476 mg (53% DV) |
A 126-gram half-cup serving of firm tofu provides 53% of the daily value for copper (33).
28) Wheat, durum, raw weight
| Copper per 100 grams | Copper per 86-gram half cup |
|---|---|
| 0.553 mg (61% DV) | 0.53 mg (59% DV) |
Wheat durum is one of the highest-copper grain foods. An 86-gram half-cup serving offers 59% of the daily value (34).
29) Whelk, cooked
| Copper per 100 grams | Copper per 3 oz (85g) serving |
|---|---|
| 2.06 mg (229% DV) | 1.75 mg (194% DV) |
A three-ounce (85g) serving of cooked whelk supplies 194% of the daily value for copper (35).
30) Whey Protein Isolate
| Copper per 100 grams | Copper per 28.7-gram scoop |
|---|---|
| 1.16 mg (129% DV) | 0.333 mg (37% DV) |
Like some other protein powders, whey protein isolate is a rich source of copper. A typical 28.7-gram scoop provides 37% of the daily value of the mineral (36).
Which Foods Provide the Most Copper Per Serving?
In the table below, we can see the foods which have the highest copper content based on their typical serving size.
| Rank | Food Name | Serving Size | Copper Content |
|---|---|---|---|
| 1 | Liver, beef, cooked | 3 oz (85g) | 12.2 mg (1356% DV) |
| 2 | Oysters, canned | 162g cup | 7.22 mg (802% DV) |
| 3 | Sweetbreads, cooked | 3 oz (85g) | 4.34 mg (482% DV) |
| 4 | Calamari, cooked | 135g cup | 3.17 mg (352% DV) |
| 5 | Squid, cooked | 3 oz (85g) | 1.79 mg (199% DV) |
| 6 | Whelk, cooked | 3 oz (85g) | 1.75 mg (194% DV) |
| 7 | Crab, Alaska, cooked | 134g leg | 1.58 mg (176% DV) |
| 8 | Lobster, Northern, cooked | 3 oz (85g) | 1.32 mg (147% DV) |
| 9 | Shiitake mushrooms, cooked | 145g cup | 1.3 mg (144% DV) |
| 10 | Tempeh | 166g cup | 0.93 mg (103% DV) |
| 11 | Soybeans, mature, cooked | 172g cup | 0.7 mg (78% DV) |
| 12 | Kidney, pork, cooked | 3 oz (85g) | 0.581 mg (65% DV) |
| 13 | Teff, cooked | 252g cup | 0.57 mg (63% DV) |
| 13 | Adzuki beans, mature, cooked | 230g cup | 0.685 mg (63% DV) |
| 15 | Wheat, durum, raw weight | 86g half cup | 0.53 mg (59% DV) |
| 16 | Sunflower seeds | 1 oz (28.35g) | 0.519 mg (58% DV) |
| 16 | Lima beans, immature, cooked | 170g cup | 0.518 mg (58% DV) |
| 18 | Dark chocolate, 70-85% cocoa solids | 1 oz (28.35g) | 0.502 mg (56% DV) |
| 19 | Lentils, cooked | 198g cup | 0.497 mg (55% DV) |
| 20 | Tofu, firm | 126g 1/2 cup | 0.476 mg (53% DV) |
| 21 | Soy protein isolate | 28.35g scoop | 0.454 mg (50% DV) |
| 22 | Avocado | 201g fruit | 0.382 mg (42% DV) |
| 22 | Pumpkin seeds | 1 oz (28.35g) | 0.38 mg (42% DV) |
| 24 | Pistachio nuts | 1 oz (28.35g) | 0.366 mg (41% DV) |
| 25 | Beet greens, cooked | 144g cup | 0.361 mg (40% DV) |
| 25 | Peanuts, Virginia | 1 oz (28.35g) | 0.36 mg (40% DV) |
| 27 | Pecans | 1 oz (28.35g) | 0.34 mg (38% DV) |
| 28 | Whey protein isolate | 28.7g scoop | 0.33 mg (37% DV) |
| 29 | Sweet potato, cooked | 180g potato | 0.29 mg (32% DV) |
| 30 | Cocoa, unsweetened | 5.4g tablespoon | 0.205 mg (23% DV) |
Final Thoughts
This article shows that a broad range of foods has high levels of dietary copper.
Among these foods, organ meats, shellfish, beans, nuts, and seeds offer the highest levels.
