10 Foods High in Copper You Should Add to Your Diet

Copper is an essential mineral that supports brain function, immune health, iron absorption, skin health, and other bodily processes. Most healthy adults need 900 micrograms (mcg) of copper daily, which can be obtained through diet.

1. Beef Liver

Copper: 12,400 micrograms (mcg) per 3-ounce (oz) serving

Beef liver contains more copper than any other food. Three ounces of liver provide 12,400 mcg of copper, or approximately 1,400% of the recommended daily value.

It is also an excellent source of protein, iron, and B vitamins. Since liver is high in both copper and vitamin A, it should be eaten in moderation.

2. Oysters

Copper: 4,850 mcg per 3-oz serving

Oysters are high in copper, with a 3-ounce serving providing 4,850 mcg of copper. Cooked oysters contain more copper than raw oysters. Eating raw oysters increases your risk of food poisoning.

Oysters are considered a complete protein as they contain all essential amino acids. They are also a great source of iron, selenium, and zinc.

3. Potatoes

Copper: 675 mcg in one medium potato

One medium potato provides 675 mcg, or 75%, of the daily copper requirement. Potatoes are highly nutritious because they are low in fat and calories and are full of vitamins and nutrients.

While both white and sweet potatoes are nutritious and provide a good amount of copper, sweet potatoes contain more copper than white potatoes (without skin).

4. Shiitake Mushrooms

Copper: 650 mcg in 1/2 cup serving

A one-half cup serving of cooked shiitake mushrooms contains about 72% of the recommended daily amount of copper, or 650 mcg.

Mushrooms are also low in fat and calories and are a good source of fiber. They also provide B vitamins, phosphorus, potassium, vitamin D, and selenium. Mushrooms also contain glutamate, which gives foods a savory, meaty, or umami flavor.

5. Cashews

Copper: 629 mcg in 1-oz serving

A one-ounce serving of cashews, which is about 18 whole cashews, provides almost 70% of the daily value of copper (or 629 mcg of copper). When eaten in moderation, cashews are a healthy source of protein and can help lower low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol.

One serving also contains about 20% of the recommended daily fat intake, so it is important to be mindful of serving sizes. Cashews also contain fiber, calcium, and potassium.

6. Crab

Copper: 624 mcg in 3-oz serving

Three ounces of cooked crab meat contains about 624 mcg of copper, or 69% of the daily value. Crab is a good source of low-fat protein and contains essential vitamins and minerals, including selenium, phosphorus, zinc, and potassium.

Crab meat is naturally high in sodium and should be eaten in moderation.

7. Sunflower Seeds

Copper: 615 mcg in 1/4 cup

A ¼ cup of toasted sunflower seeds contains 68 % of the daily value of copper (or 615 mcg of copper). They also contain protein, fiber, healthy fats, vitamin E, magnesium, and selenium. Be sure to read labels, as some products may contain high amounts of added salt.

8. Dark Chocolate

Copper: 501 mcg in 1-oz serving

Eating a one-ounce serving of dark chocolate provides 501 mcg or about 56% of the daily value of copper. Dark chocolate also contains iron, phosphorus, magnesium, zinc, and flavonols, which have antioxidant and anti-inflammatory properties.

Be sure to choose a high-quality product with little added sugar and eat it in moderation, as it is high in calories and fat.

9. Tofu

Copper: 476 mcg in 1/2 cup serving

Tofu is made from soybeans and contains about half the daily value of copper per ½ cup serving (or 476 mcg of copper). The nutritional content varies by variety, but all are rich in protein, calcium, manganese, and selenium.

10. Avocado

Copper: 219 mcg in 1/2 cup

Avocados contain healthy fat, fiber, vitamins B, C, E, and K, as well as potassium and magnesium. In addition, 1/2 cup contains 219 mcg, or about 25% of the daily value of copper.

Are You at Risk of a Deficiency?

While copper deficiency is rare in healthy people, certain health conditions may put you at risk. The following conditions may increase your risk of copper deficiency:

• Malabsorption disorders, including celiac disease and Crohn’s disease
• Menkes disease
• Those who take high-dose zinc supplements

Symptoms of copper deficiency include:

People with Wilson’s Disease, on the other hand, may be at higher risk of copper toxicity.

Normally, the liver clears excess copper from the body through bile and urine. Long-term exposure to high levels of copper can cause liver damage and the following symptoms:

• Abdominal pain
• Cramps
• Diarrhea
• Nausea
• Vomiting