Foods high in Copper
Copper is a trace mineral your body needs to use iron, build connective tissue and protect cells from oxidative damage. You need less than a milligram a day. Shellfish, liver, nuts, seeds and dark chocolate are the richest sources. Long-term high-dose zinc supplements can cause a copper shortfall.
The ranking
Top 3 foods high in copper
Per 100 g, with each food's share of the 0.9 mg daily value.
- 14.9
A typical portion is 75 to 100 g, and once a week is plenty: liver is very high in vitamin A.
- 5.71
- 4.21
Realistically eaten by the spoonful, not the 100 g. A normal serving is closer to 10 to 15 g.
Quick tip
A handful of cashews or a spoon of tahini does most of the work. Zinc supplements above 40 mg a day can block copper.
This is just the top of the list
Which foods high in copper would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in copper that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the copper in any ingredient you search, per 100 g.
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Check any food's copper
Search any ingredient and see its copper per 100 g, straight from real food data.
In the izeeva app you can look up the copper in any food you like, not just this list, with the exact amount per 100 g.