Foods high in copper (per serving)

100 whole foods ranked by copper per common serving, from USDA FoodData Central. Beef leads with 12.4 mg per 3 oz (1,378% of the Daily Value), followed by Mollusks, oyster (4.85 mg) and Vermicelli, made from soy (2.68 mg).

Copper is needed for iron metabolism, energy production, connective tissue and the nervous system. The Daily Value is 0.9 mg. Shellfish, organ meats, nuts, seeds, chocolate and whole grains are rich sources.

Top 10 at a glance

Top 10 foods highest in copper

Beef, variety meats and by-products (liver, cooked, pan-fried)3 oz (85 g) · 149 kcal12.4 mg1,378% DV
Mollusks, oyster (eastern, wild, cooked, moist heat)3 oz (85 g) · 87 kcal4.85 mg539% DV
Vermicelli, made from soy1 cup (140 g) · 463 kcal2.68 mg298% DV
Crustaceans, lobster (northern, cooked, moist heat)3 oz (85 g) · 76 kcal1.32 mg146% DV
Mushrooms, shiitake (cooked, without salt)1 cup pieces (145 g) · 81 kcal1.3 mg144% DV
Seeds, sesame seeds (whole, dried)1 oz (28 g) · 162 kcal1.16 mg129% DV
Crustaceans, crab (alaska king, cooked, moist heat)3 oz (85 g) · 82 kcal1 mg112% DV
Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal0.94 mg105% DV
Tempeh1 cup (166 g) · 319 kcal0.93 mg103% DV
Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal0.89 mg99% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 0.9 mg.

#	Food	Group	Serving	Copper (mg)	% Daily Value	Per 100 g	kcal
1	Beef, variety meats and by-products (liver, cooked, pan-fried)	Meat and poultry	3 oz (85 g)	12.4	1,378%	14.59	149
2	Mollusks, oyster (eastern, wild, cooked, moist heat)	Fish and seafood	3 oz (85 g)	4.85	539%	5.71	87
3	Vermicelli, made from soy	Legumes	1 cup (140 g)	2.68	298%	1.92	463
4	Crustaceans, lobster (northern, cooked, moist heat)	Fish and seafood	3 oz (85 g)	1.32	146%	1.55	76
5	Mushrooms, shiitake (cooked, without salt)	Vegetables	1 cup pieces (145 g)	1.3	144%	0.9	81
6	Seeds, sesame seeds (whole, dried)	Nuts and seeds	1 oz (28 g)	1.16	129%	4.08	162
7	Crustaceans, crab (alaska king, cooked, moist heat)	Fish and seafood	3 oz (85 g)	1	112%	1.18	82
8	Avocados, raw (Florida)	Fruits	1 fruit without skin and seeds (304 g)	0.94	105%	0.31	365
9	Tempeh	Legumes	1 cup (166 g)	0.93	103%	0.56	319
10	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	0.89	99%	1.05	161
11	Mushrooms, white (cooked, boiled, drained, without salt)	Vegetables	1 cup pieces (156 g)	0.79	87%	0.5	44
12	Nuts, cashew butter (plain, without salt added)	Nuts and seeds	2 tbsp (32 g)	0.7	78%	2.19	188
13	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	0.7	78%	0.41	296
14	Beans, adzuki (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (230 g)	0.69	76%	0.3	294
15	Potatoes, microwaved (cooked in skin, flesh and skin, without salt)	Vegetables	1 potato (2-3/4" dia by 4-3/4" long) (202 g)	0.68	75%	0.33	212
16	Dove, cooked	Meat and poultry	3 oz (85 g)	0.65	72%	0.76	181
17	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	0.63	70%	0.41	188
18	Nuts, cashew nuts (dry roasted, without salt added)	Nuts and seeds	1 oz (28 g)	0.63	70%	2.22	163
19	Beans, white (mature seeds, canned)	Legumes	1 cup (262 g)	0.61	68%	0.23	299
20	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.58	65%	0.69	126
21	Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (164 g)	0.58	64%	0.35	269
22	Teff, cooked	Grains	1 cup (252 g)	0.57	63%	0.23	255
23	Beans, navy (mature seeds, canned)	Legumes	1 cup (262 g)	0.55	61%	0.21	296
24	Seeds, sunflower seed kernels (dried)	Nuts and seeds	1 oz (28 g)	0.53	59%	1.88	166
25	Lima beans, immature seeds (cooked, boiled, drained, without salt)	Vegetables	1 cup (170 g)	0.52	58%	0.3	209
26	Seeds, sunflower seed butter (without salt)	Nuts and seeds	2 tbsp (32 g)	0.51	57%	1.6	197
27	Nuts, mixed nuts (oil roasted, without peanuts, without salt added)	Nuts and seeds	1 oz (28 g)	0.51	56%	1.79	174
28	Beans, fava (in pod, raw)	Vegetables	1 cup (126 g)	0.51	56%	0.4	111
29	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.5	56%	0.59	193
30	Lentils, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (198 g)	0.5	55%	0.25	230
31	Nuts, hazelnuts or filberts (dry roasted, without salt added)	Nuts and seeds	1 oz (28 g)	0.5	55%	1.75	183
32	Nuts, brazilnuts (dried, unblanched)	Nuts and seeds	1 oz (6 kernels) (28 g)	0.49	55%	1.74	187
33	Seeds, sesame butter (tahini, from raw and stone ground kernels)	Nuts and seeds	2 tbsp (30 g)	0.48	54%	1.62	171
34	Tofu, raw (firm, prepared with calcium sulfate)	Legumes	0.5 cup (126 g)	0.48	53%	0.38	181
35	Mushrooms, portabella (exposed to ultraviolet light, grilled)	Vegetables	1 cup sliced (121 g)	0.47	52%	0.39	35
36	Beans, black (mature seeds, canned, low sodium)	Legumes	1 cup (240 g)	0.46	51%	0.19	218
37	Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	0.46	51%	0.27	198
38	Beans, pink (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (169 g)	0.46	51%	0.27	252
39	Seeds, hemp seed (hulled)	Nuts and seeds	1 oz (28 g)	0.45	50%	1.6	157
40	Pigeon peas (red gram), mature seeds (cooked, boiled, without salt)	Legumes	1 cup (168 g)	0.45	50%	0.27	203
41	Pomegranates, raw	Fruits	1 pomegranate (4" dia) (282 g)	0.45	50%	0.16	234
42	Seeds, chia seeds (dried)	Nuts and seeds	1 oz (28 g)	0.44	49%	1.57	138
43	Lima beans, large (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (188 g)	0.44	49%	0.23	216
44	Broadbeans (fava beans), mature seeds (cooked, boiled, without salt)	Legumes	1 cup (170 g)	0.44	49%	0.26	187
45	Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw)	Vegetables	1 cup whole (87 g)	0.43	48%	0.5	19
46	Spelt, cooked	Grains	1 cup (194 g)	0.42	46%	0.21	246
47	Garlic, raw	Vegetables	1 cup (136 g)	0.41	45%	0.3	203
48	Soymilk, original and vanilla (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.4	44%	0.17	104
49	Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	1 cup (1/2" cubes) (248 g)	0.39	43%	0.16	151
50	Nuts, walnuts (black, dried)	Nuts and seeds	1 oz (28 g)	0.39	43%	1.36	175
51	Mangos, raw	Fruits	1 fruit without refuse (336 g)	0.37	41%	0.11	202
52	Turnip greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (144 g)	0.36	40%	0.25	29
53	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	0.36	40%	0.25	39
54	Peanuts, virginia (oil-roasted, without salt)	Legumes	1 oz (28 g)	0.36	40%	1.27	164
55	Wheat, KAMUT khorasan (cooked)	Grains	1 cup (172 g)	0.36	40%	0.21	227
56	Quinoa, cooked	Grains	1 cup (185 g)	0.35	40%	0.19	222
57	Peas, split (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (196 g)	0.35	39%	0.18	231
58	Peanuts, valencia (raw)	Legumes	1 oz (28 g)	0.33	37%	1.17	162
59	Peas, mature seeds (sprouted, raw)	Vegetables	1 cup (120 g)	0.33	36%	0.27	149
60	Crustaceans, shrimp (cooked)	Fish and seafood	3 oz (85 g)	0.32	36%	0.38	84
61	Cereals, oats (regular and quick, not fortified, dry)	Grains	1 cup (81 g)	0.32	35%	0.39	307
62	Mung beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (202 g)	0.32	35%	0.16	212
63	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.31	35%	0.17	41
64	Sweet potato, frozen (unprepared)	Vegetables	1 cup, cubes (176 g)	0.31	35%	0.18	169
65	Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.3	34%	0.12	68
66	Game meat, elk (tenderloin, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.3	33%	0.35	138
67	Artichokes, (globe or french) (raw)	Vegetables	1 artichoke, medium (128 g)	0.3	33%	0.23	60
68	Spaghetti, spinach (cooked)	Grains	1 cup (140 g)	0.29	32%	0.2	182
69	Bamboo shoots, raw	Vegetables	1 cup (1/2" slices) (151 g)	0.29	32%	0.19	41
70	Tomatoes, red (ripe, canned, stewed)	Vegetables	1 cup (255 g)	0.29	32%	0.11	66
71	Potatoes, red (flesh and skin, raw)	Vegetables	1 potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.28	32%	0.13	149
72	Chard, swiss (cooked, boiled, drained, without salt)	Vegetables	1 cup, chopped (175 g)	0.28	32%	0.16	35
73	Millet, cooked	Grains	1 cup (174 g)	0.28	31%	0.16	207
74	Peas, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.28	31%	0.17	134
75	Fish, salmon (Atlantic, wild, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.27	30%	0.32	155
76	Lentils, sprouted (raw)	Vegetables	1 cup (77 g)	0.27	30%	0.35	82
77	Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	0.5 cup (126 g)	0.27	30%	0.21	98
78	Pasta, whole-wheat (cooked)	Grains	1 cup spaghetti not packed (117 g)	0.26	29%	0.23	174
79	Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.26	29%	0.11	80
80	Game meat, goat (cooked, roasted)	Meat and poultry	3 oz (85 g)	0.26	29%	0.3	122
81	Peanuts, spanish (raw)	Legumes	1 oz (28 g)	0.26	28%	0.9	162
82	Game meat, deer (cooked, roasted)	Meat and poultry	3 oz (85 g)	0.26	28%	0.3	134
83	Asparagus, raw	Vegetables	1 cup (134 g)	0.25	28%	0.19	27
84	Mungo beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (180 g)	0.25	28%	0.14	189
85	Potatoes, white (flesh and skin, raw)	Vegetables	1 medium (2+-1/4" to 3-1/4" dia.) (213 g)	0.25	28%	0.12	147
86	Buckwheat groats, roasted (cooked)	Grains	1 cup (168 g)	0.24	27%	0.15	155
87	Okara	Legumes	1 cup (122 g)	0.24	27%	0.2	93
88	Peanut spread, reduced sugar	Legumes	2 tbsp (31 g)	0.24	26%	0.76	202
89	Goose, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.23	26%	0.28	202
90	Potatoes, flesh and skin (raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.23	26%	0.11	164
91	Eppaw, raw	Vegetables	1 cup (100 g)	0.23	26%	0.23	150
92	Pumpkin, cooked (boiled, drained, without salt)	Vegetables	1 cup, mashed (245 g)	0.22	25%	0.09	49
93	Mushroom, white (exposed to ultraviolet light, raw)	Vegetables	1 cup pieces or slices (70 g)	0.22	25%	0.32	15
94	Potatoes, russet (flesh and skin, raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.22	24%	0.1	168
95	Beets, raw	Vegetables	1 cup (136 g)	0.22	24%	0.16	58
96	Turkey, ground (85% lean, 15% fat, patties, broiled)	Meat and poultry	3 oz (85 g)	0.22	24%	0.26	212
97	Plantains, green (fried)	Fruits	1 cup (118 g)	0.22	24%	0.18	365
98	Beef, chuck (shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.21	24%	0.25	146
99	Rice, brown (long-grain, cooked)	Grains	1 cup (202 g)	0.21	24%	0.11	248
100	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.21	23%	0.12	254

Copper by food group

The best copper sources within each group.

Fruits (50)

Avocados, raw (Florida) · 0.94 mg per 1 fruit without skin and seeds
Pomegranates, raw · 0.45 mg per 1 pomegranate (4" dia)
Mangos, raw · 0.37 mg per 1 fruit without refuse
Plantains, green (fried) · 0.22 mg per 1 cup
Blackberries, raw · 0.21 mg per 1 cup
Grapes, red or green (European type (such as Thompson seedless), raw) · 0.19 mg per 1 cup

Vegetables (50)

Mushrooms, shiitake (cooked, without salt) · 1.3 mg per 1 cup pieces
Mushrooms, white (cooked, boiled, drained, without salt) · 0.79 mg per 1 cup pieces
Potatoes, microwaved (cooked in skin, flesh and skin, without salt) · 0.68 mg per 1 potato (2-3/4" dia by 4-3/4" long)
Edamame, frozen (prepared) · 0.63 mg per 1 cup
Lima beans, immature seeds (cooked, boiled, drained, without salt) · 0.52 mg per 1 cup
Beans, fava (in pod, raw) · 0.51 mg per 1 cup

Legumes (37)

Vermicelli, made from soy · 2.68 mg per 1 cup
Tempeh · 0.93 mg per 1 cup
Soybeans, mature cooked (boiled, without salt) · 0.7 mg per 1 cup
Beans, adzuki (mature seeds, cooked, boiled, without salt) · 0.69 mg per 1 cup
Beans, white (mature seeds, canned) · 0.61 mg per 1 cup
Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) · 0.58 mg per 1 cup

Nuts and seeds (12)

Seeds, sesame seeds (whole, dried) · 1.16 mg per 1 oz
Nuts, cashew butter (plain, without salt added) · 0.7 mg per 2 tbsp
Nuts, cashew nuts (dry roasted, without salt added) · 0.63 mg per 1 oz
Seeds, sunflower seed kernels (dried) · 0.53 mg per 1 oz
Seeds, sunflower seed butter (without salt) · 0.51 mg per 2 tbsp
Nuts, mixed nuts (oil roasted, without peanuts, without salt added) · 0.51 mg per 1 oz

Grains (17)

Teff, cooked · 0.57 mg per 1 cup
Spelt, cooked · 0.42 mg per 1 cup
Wheat, KAMUT khorasan (cooked) · 0.36 mg per 1 cup
Quinoa, cooked · 0.35 mg per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 0.32 mg per 1 cup
Spaghetti, spinach (cooked) · 0.29 mg per 1 cup

Fish and seafood (14)

Mollusks, oyster (eastern, wild, cooked, moist heat) · 4.85 mg per 3 oz
Crustaceans, lobster (northern, cooked, moist heat) · 1.32 mg per 3 oz
Crustaceans, crab (alaska king, cooked, moist heat) · 1 mg per 3 oz
Mollusks, clam (mixed species, cooked, moist heat) · 0.58 mg per 3 oz
Crustaceans, shrimp (cooked) · 0.32 mg per 3 oz
Fish, salmon (Atlantic, wild, cooked, dry heat) · 0.27 mg per 3 oz

Meat and poultry (50)

Beef, variety meats and by-products (liver, cooked, pan-fried) · 12.4 mg per 3 oz
Turkey, all classes (liver, cooked, simmered) · 0.89 mg per 3 oz
Dove, cooked · 0.65 mg per 3 oz
Quail, cooked (total edible) · 0.5 mg per 3 oz
Game meat, elk (tenderloin, separable lean only, cooked, broiled) · 0.3 mg per 3 oz
Game meat, goat (cooked, roasted) · 0.26 mg per 3 oz

Dairy and eggs (16)

Cheese, goat (soft type) · 0.21 mg per 1 oz
Cheese, mexican (queso cotija) · 0.07 mg per 1 oz
Milk, buttermilk (fluid, whole) · 0.06 mg per 1 cup
Milk, whole (3.25% milkfat, without added vitamin A and vitamin D) · 0.06 mg per 1 cup
Egg, whole (cooked, omelet) · 0.04 mg per 1 large
Yogurt, plain (skim milk) · 0.04 mg per 1 cup (8 fl oz)

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for copper is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in copper?

Among whole foods in the USDA database, Beef, variety meats and by-products (liver, cooked, pan-fried) has the most copper per serving: 12.4 mg per 3 oz (1,378% of the Daily Value). Per 100 g it contains 14.59 mg.

Which fruit has the most copper?

Avocados, raw (Florida), with 0.94 mg per 1 fruit without skin and seeds (105% of the Daily Value). See the full list of fruits high in copper below.

Which vegetable has the most copper?

Mushrooms, shiitake (cooked, without salt), with 1.3 mg per 1 cup pieces (144% of the Daily Value). See the full list of vegetables high in copper below.

How much copper do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 0.9 mg of copper for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in copper?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 100 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.