Copper is an essential mineral that plays a vital role in many bodily functions, from maintaining healthy bones to supporting your immune system.
But here’s the thing: while copper is crucial, our bodies can’t produce it on their own. That means it’s up to us to get enough copper through our diets.
Whether you’re looking to boost your copper intake or simply curious about which foods are copper-rich, I’ve got you covered. Let’s dive into the top foods high in copper!
Foods high in copper
The best food sources of copper are beef liver, oysters, and dark chocolate. Other excellent options include nuts, seeds, and shellfish.
Here’s a ranked list of foods that pack the most copper per serving, according to the USDA:
1. Beef Liver – 12.5 mg per 3 oz
Beef liver isn’t just packed with vitamin A; it’s also the richest source of copper you can get. Just a small 3-ounce serving provides a whopping 12.5 mg of copper, far exceeding the recommended daily intake.
2. Oysters – 4.8 mg per 6 medium oysters
Oysters are another top contender when it comes to copper. Six medium oysters provide about 4.8 mg of this essential mineral, along with other nutrients like zinc and vitamin B12.
3. Dark Chocolate (70-85% Cacao) – 1.8 mg per 1 oz
Calling all chocolate lovers! Dark chocolate, especially the kind with a high cacao content, is surprisingly rich in copper. Just one ounce can give you 1.8 mg of copper.
4. Cashews – 0.6 mg per 1 oz
Cashews are a delicious snack and a great source of copper, providing 0.6 mg per ounce. Whether you enjoy them raw or roasted, these nuts are a convenient way to get a copper boost.
5. Sunflower Seeds – 0.5 mg per 1 oz
Sunflower seeds might be small, but they pack a punch when it comes to copper. An ounce of these seeds contains 0.5 mg of copper, making them a great addition to your trail mix or salad.
6. Shiitake Mushrooms – 0.9 mg per ½ cup (cooked)
Shiitake mushrooms are a flavorful way to up your copper intake. A half-cup serving of cooked shiitakes provides about 0.9 mg of copper, along with a host of other nutrients.
7. Squid – 1.5 mg per 3 oz
If you’re a fan of seafood, squid is a fantastic option for copper. A 3-ounce serving delivers about 1.5 mg of copper, along with lean protein and omega-3 fatty acids.
8. Lobster – 1.4 mg per 3 oz
Lobster isn’t just a luxurious seafood choice—it’s also a great source of copper. Three ounces of lobster provide about 1.4 mg of copper, along with plenty of protein.
9. Chickpeas – 0.4 mg per ½ cup (cooked)
Chickpeas are versatile and nutritious, offering 0.4 mg of copper per half-cup serving. Whether in soups, salads, or hummus, chickpeas are a tasty way to get more copper into your diet.
10. Quinoa – 0.4 mg per 1 cup (cooked)
Quinoa is a nutrient-dense grain that not only provides fiber and protein but also gives you a decent dose of copper. A cup of cooked quinoa offers 0.4 mg of this essential mineral.
Other foods high in copper
While the foods above are some of the richest sources of copper, plenty of other foods can help you meet your daily copper needs.
Here are a few more to consider adding to your diet:
- Raw coconut meat (shredded) – 0.3 mg per 1 cup
- Almonds – 0.3 mg per 1 oz
- Kale – 0.4 mg per 1 cup (cooked)
- Avocados – 0.3 mg per 1 medium avocado
- Tofu – 0.4 mg per ½ cup
- Salmon – 0.3 mg per 3 oz
Tips for maximizing copper intake
It’s not just about eating copper-rich foods; it’s also about making sure your body can absorb and use the copper effectively.
Here are some tips to help you maximize your copper intake:
- Pair copper-rich foods with vitamin C. Vitamin C can help enhance copper absorption, so consider pairing foods like cashews or chickpeas with citrus fruits, bell peppers, or strawberries.
- Balance with zinc. Copper and zinc compete for absorption in the body, so make sure you’re not overdoing it on zinc supplements if you’re focusing on copper intake.
- Avoid excess iron supplements. Like zinc, iron can also interfere with copper absorption. Try to get your iron from food sources rather than supplements if you’re concerned about copper levels.
- Incorporate copper-rich snacks. Snacking on nuts, seeds, and dark chocolate is an easy way to get more copper throughout the day.
Copper-rich recipes
Try these recipes with dark chocolate, nuts, and more to get your daily dose of copper:
- Vegan dark chocolate pie
- How to make homemade cashew butter
- How to make your own chickpea flour
- How to make sunflower seed butter
- Salmon vermicelli noodle bowls
- How to make desiccated coconut
FAQs
Beef liver is the highest food source of copper, with 12.5 mg per 3-ounce serving.
Avocados are one of the highest copper-containing fruits, providing 0.3 mg per medium avocado.
Cashews are particularly high in copper, with 0.6 mg per ounce, followed by almonds, which offer 0.3 mg per ounce.
Shiitake mushrooms are among the vegetables richest in copper, with 0.9 mg per half-cup serving (cooked).
High intakes of zinc, iron, or vitamin C supplements can interfere with copper absorption. It’s essential to balance these nutrients carefully if you’re focusing on increasing your copper intake.
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