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The foods high in copper are mostly organ meats, shellfish, cocoa, nuts, seeds and legumes. In USDA data, a 3-ounce serving of pan-fried beef liver or cooked oysters supplies several times the Daily Value, while cashews, sunflower seeds, chickpeas, lentils, tofu and dark chocolate each give roughly half to two-thirds of it per typical serving. This guide lists copper rich foods with USDA values and percent Daily Value, explains what the NIH Office of Dietary Supplements (ODS) says about copper, and notes the few situations where copper deserves a word with your clinician.
Peptide Labs does not sell copper supplements or the foods below. This article is general nutrition information, not medical advice.
Key Takeaways
- Copper is an essential mineral that helps enzymes involved in energy production, iron metabolism and connective tissue.
- Organ meats and shellfish lead the list; cocoa, nuts, seeds, legumes and whole grains follow.
- The FDA Daily Value for copper is 0.9 milligrams; a food with 20% DV or more counts as a high source.
- ODS says typical US diets meet or exceed the copper RDA, and toxicity from food is rare in healthy people.
- High zinc intakes can interfere with copper absorption. People with Wilson disease should ask their clinician about copper.
What copper does in the body
Copper is a trace mineral, which means the body needs only small amounts. According to the ODS fact sheet, it works as a cofactor for a group of enzymes called cuproenzymes that take part in energy production, iron metabolism, connective tissue building and the making of brain chemical messengers. Almost two-thirds of the body’s copper sits in the skeleton and muscle. Copper and iron are closely linked, which is why copper shows up in discussions of iron status; our foods high in iron guide covers the iron side.
For context, the ODS lists a Recommended Dietary Allowance (RDA) of 900 micrograms a day for adults, 1,000 micrograms in pregnancy and 1,300 micrograms during breastfeeding, and the FDA Daily Value on labels is 0.9 milligrams. These are population reference values, not personal targets. FDA does not require food labels to list copper unless it has been added, so USDA data is the usual way to see how much a food contains.
Foods high in copper: USDA table
The table below uses the USDA FoodData Central SR Legacy database. Values are per common serving, with the FoodData Central (FDC) ID so you can look each entry up, and percent Daily Value based on the FDA’s 0.9 milligram DV. Foods are ranked by copper per serving.
| Food (USDA SR Legacy, FDC ID) | Serving | Copper | % Daily Value |
|---|---|---|---|
| Beef liver, pan-fried (168627) | 3 oz (85 g) | 12.40 mg | 1,378% |
| Oysters, eastern, wild, cooked (171980) | 3 oz (85 g) | 4.85 mg | 539% |
| Lobster, northern, cooked (174209) | 3 oz (85 g) | 1.32 mg | 146% |
| Baking chocolate, unsweetened (167568) | 1 oz square (29 g) | 0.94 mg | 104% |
| Shiitake mushrooms, cooked (168437) | 4 mushrooms (72 g) | 0.65 mg | 72% |
| Cashews, dry roasted (170571) | 1 oz (28 g) | 0.63 mg | 70% |
| Crab, Dungeness, cooked (172007) | 3 oz (85 g) | 0.62 mg | 69% |
| Clams, cooked (171975) | 3 oz (85 g) | 0.58 mg | 65% |
| Chickpeas, boiled (173757) | 1 cup (164 g) | 0.58 mg | 64% |
| Sunflower seed kernels, dry roasted (170563) | 1 oz (28 g) | 0.52 mg | 58% |
| Dark chocolate, 70 to 85% cacao (170273) | 1 oz (28 g) | 0.50 mg | 56% |
| Lentils, boiled (172421) | 1 cup (198 g) | 0.50 mg | 55% |
| Hazelnuts (170581) | 1 oz (28 g) | 0.49 mg | 54% |
| Tofu, firm, calcium sulfate (172475) | 1/2 cup (126 g) | 0.48 mg | 53% |
| Pumpkin seed kernels, dried (170556) | 1 oz (28 g) | 0.38 mg | 42% |
| Sesame seeds, whole (170150) | 1 tbsp (9 g) | 0.37 mg | 41% |
| Quinoa, cooked (168917) | 1 cup (185 g) | 0.36 mg | 39% |
| Spinach, boiled (168463) | 1 cup (180 g) | 0.31 mg | 35% |
| Almonds (170567) | 1 oz (28 g) | 0.29 mg | 32% |
| Avocado, raw (171705) | 1 cup cubes (150 g) | 0.28 mg | 32% |
| Potato, baked, flesh and skin (170093) | 1 medium (173 g) | 0.20 mg | 23% |
Two things stand out. First, beef liver is in a class of its own: one 3-ounce serving holds far more copper than any other food here, and our beef liver supplement guide explains why liver also carries a lot of preformed vitamin A. Second, plant copper foods are easy to find: every item from cashews down to the baked potato reaches the FDA’s 20% “high source” line per serving.
Copper rich foods by group
Organ meats and shellfish
Liver and shellfish top every copper list, including the ODS food table. Among shellfish, eastern oysters are far ahead, followed by lobster, crab and clams. Our oysters guide covers oyster nutrition and why raw oysters carry extra food-safety risk. Crustacean shellfish such as crab, lobster and shrimp are one of the nine major food allergens that US labels must declare, according to FDA.
Cocoa and chocolate
Cocoa solids are a concentrated copper source, so unsweetened baking chocolate and high-cacao dark chocolate rank well per ounce. Chocolate also brings sugar, fat and calories, which is why it is usually a small part of a meal; our dark chocolate guide covers cacao percentages and labels.
Nuts and seeds
Nuts and seeds supply copper along with fiber and unsaturated fats. Cashews, sunflower seeds, hazelnuts, pumpkin seeds and sesame seeds all appear in the table. Tree nuts and sesame are major food allergens, so check labels if anyone at the table is allergic.
Legumes, soy, whole grains and vegetables
For plant-based eaters, chickpeas, lentils and tofu each provide about half the DV per serving. Whole grains such as quinoa add more, and ODS also lists wheat-bran cereals and whole-grain products as sources. Shiitake mushrooms, potatoes eaten with the skin, spinach and avocado round out the list. Because copper is spread across so many foods, a varied diet usually covers it without much planning.
How much copper do Americans get?
ODS reports that typical diets in the United States meet or exceed the copper RDA, with average intakes from food of about 1,400 micrograms a day for men and 1,100 micrograms for women. The body also adjusts: ODS notes that the share of copper absorbed rises when the diet is low in copper and falls when it is high, from about 75% down to about 12%. Tap water can add some copper too, depending on the water source and plumbing.
ODS names a few groups more likely to have low copper status: people with celiac disease, people with Menkes disease (a rare inherited disorder) and people who take large amounts of zinc. High zinc intakes, mostly from supplements or zinc-containing denture creams, can interfere with copper absorption. Our copper supplement guide explains the zinc and copper balance, and the foods high in zinc guide shows that several foods here, oysters above all, are rich in both minerals. If you belong to one of these groups, ask your clinician whether your copper status needs checking rather than adding a supplement on your own.
Can you get too much copper from food?
ODS states that copper toxicity is rare in healthy people who do not have an inherited problem with copper handling. Reported cases have mostly involved drinking water with high copper levels from stagnant water in copper pipes and fixtures; ODS notes that the EPA has set an upper limit of 1.3 milligrams per liter for copper in public water systems. Chronic high exposure can cause stomach symptoms and liver damage. The Tolerable Upper Intake Level (UL) for adults, from food and supplements combined, is 10 milligrams a day in the ODS table, a reference value rather than a goal.
Wilson disease is the main exception. It is a rare inherited condition in which the body cannot clear copper normally, so people who have it should ask their clinician how to handle copper in food and water. The same applies to anyone with liver disease or an unexplained abnormal copper test.
Copper foods vs copper in skin care
Searches for copper often land on copper peptides, such as GHK-Cu, which are used in cosmetic creams and serums. Those are applied to the skin and have nothing to do with dietary copper or the foods in this list. Our peptides in skincare guide covers what is and is not known about them. Selenium is another trace mineral often discussed alongside copper; see our foods high in selenium guide for that list.
Frequently Asked Questions
What food has the most copper?
In USDA data, beef liver has the most copper per serving, followed by oysters. Among plant foods, unsweetened baking chocolate, cashews, sunflower seeds and chickpeas rank high.
What are good vegetarian copper foods?
Cashews, sunflower seeds, hazelnuts, chickpeas, lentils, tofu, shiitake mushrooms, quinoa and dark chocolate each reach 20% of the Daily Value or more per serving in USDA data.
Do I need to track copper?
Most people do not. NIH says typical US diets meet or exceed the RDA. People with celiac disease or on high-zinc supplements should ask their clinician. So should anyone with Wilson disease.
Does zinc affect copper?
Yes. High zinc intakes, mostly from supplements, can interfere with copper absorption, according to NIH. Our copper supplement guide explains the balance.
Is copper on the Nutrition Facts label?
Usually not. FDA requires it only when copper has been added to the food, so USDA FoodData Central is the main way to check natural copper content.
Are copper peptides the same as dietary copper?
No. Copper peptides are cosmetic ingredients applied to the skin. They are unrelated to the copper you get from food.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Selenium: USDA Table and Food Sources, Copper Supplement Guide: Deficiency, Zinc Balance and Toxicity, Foods High in Zinc: USDA List for Meat Eaters, Vegetarians and Vegans.