15 Copper-Rich Foods You Probably Already Eat
Copper is a trace mineral that flies under the radar, but it is essential for iron metabolism, nerve function, and connective tissue. These foods have the most.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
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This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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Founder, editor, and product builder
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver copper per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Copper is a trace mineral involved in iron metabolism, connective tissue formation, energy production, and nervous system function. It is a component of superoxide dismutase (SOD), one of your body's key antioxidant enzymes. Copper also plays a role in melanin production for skin and hair pigmentation.
Daily target
The FDA daily value is 0.9mg (900mcg). Deficiency is uncommon but can occur in people with malabsorption disorders or excessive zinc supplementation (zinc and copper compete for absorption). Symptoms include anemia that does not respond to iron, bone abnormalities, and neurological issues.
How to use the list
Organ meats, shellfish, nuts, seeds, and dark chocolate are the richest sources. A single ounce of cashews provides about 30% of the daily value. If you supplement zinc long-term, pair it with a small amount of copper to prevent depletion.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Goose, liver, raw earns the top spot with 7.5mg of copper in a 100g serving. That translates to 836% of the daily value, so it can materially move your intake in one serving. There is more here than the main number alone, especially the protein (33% DV) and iron (169% DV).
Worth knowing
Relatively high in cholesterol at 515mg per 100g.
Mollusks, oyster, eastern, wild, cooked, moist heat stays near the top because 5.7mg per 100g is still a very aggressive number for copper. 634% of the daily value is enough to make this a serious contributor rather than a token source. The extra protein (23% DV) and iron (51% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
Relatively high in cholesterol at 79mg per 100g.
Seeds, sesame butter, paste belongs in the top tier of this ranking, with 4.2mg of copper per 100g. You are looking at 468% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 586 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (36% DV) and fiber (20% DV).
Worth knowing
High in saturated fat with 7.12g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, cashew butter, plain, without salt added belongs in the top tier of this ranking, with 2.2mg of copper per 100g. 243% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 587 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of protein (35% DV) and iron (28% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 9.76g per 100g, which is worth watching if you are managing heart health or cholesterol.
Vermicelli, made from soy makes the cut on substance, not hype: 1.9mg per 100g is enough to matter in an actual diet. You are looking at 213% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some zinc (39% DV).
Nuts, brazilnuts, dried, unblanched is not the flashiest name on the page, but the nutrient density is real at 1.7mg per 100g. You are looking at 193% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 659 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of protein (29% DV) and fiber (27% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 16.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, hazelnuts or filberts holds its spot because 1.7mg of copper is still comfortably strong. 191% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 628 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of protein (30% DV) and fiber (35% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Seeds, hemp seed, hulled makes the cut on substance, not hype: 1.6mg per 100g is enough to matter in an actual diet. 178% of the daily value is enough to make this a serious contributor rather than a token source. At 553 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (63% DV) and iron (44% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 4.6g per 100g, which is worth watching if you are managing heart health or cholesterol.
Seeds, sunflower seed butter, without salt holds its spot because 1.6mg of copper is still comfortably strong. That translates to 178% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 617 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (35% DV) and fiber (20% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 4.68g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, walnuts, english is here because even the back half of this list still offers respectable copper density. That translates to 177% of the daily value, so it can materially move your intake in one serving. At 654 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (30% DV) and fiber (24% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Crustaceans, lobster, northern, cooked, moist heat is here because even the back half of this list still offers respectable copper density. That translates to 172% of the daily value, so it can materially move your intake in one serving. The extra protein (38% DV) and zinc (37% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
Nuts, mixed nuts, dry roasted, with peanuts, without salt added rounds out the ranking with 1.5mg per 100g, which is still enough to be useful if it already fits your meals. That translates to 169% of the daily value, so it can materially move your intake in one serving. The tradeoff is calorie density at 607 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (39% DV) and fiber (23% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 8.01g per 100g, which is worth watching if you are managing heart health or cholesterol.
Winged bean tuber, raw is here because even the back half of this list still offers respectable copper density. You are looking at 154% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some protein (23% DV).
Nuts, walnuts, black, dried is here because even the back half of this list still offers respectable copper density. That translates to 151% of the daily value, so it can materially move your intake in one serving. At 619 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (48% DV) and fiber (24% DV).
Worth knowing
Calorie-dense at 619 kcal per 100g, so portion size matters.
Nuts, pine nuts, dried is here because even the back half of this list still offers respectable copper density. 147% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 673 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (27% DV) and iron (31% DV).
Worth knowing
High in saturated fat with 4.9g per 100g, which is worth watching if you are managing heart health or cholesterol.