Foods such as fish, nuts, seeds, whole grains, legumes, cocoa and offal such as liver contain a lot of copper. Here are the foods with high copper content.


About Copper

Copper is one of the vital trace elements in the body. It is involved in the formation of red blood cells as well as in strengthening the immune system and wound healing.

Copper is also needed for the absorption of iron and is essential for the condition of the connective tissue. Copper is mainly getting stored in the skeleton, and a smaller amount is getting found in the internal organs, in muscles, and the brain.

It is getting absorbed via the gastrointestinal tract. The liver regulates the copper concentration, and excessive supplies are getting excreted.

Here is the list of foods high in copper.


Healthy foods high in copper

Copper is getting contained in both plant and animal foods, so that the need can be getting met with almost any form of nutrition, whether vegan or mixed diet. Among the best copper foods are:

  • Cocoa
  • Mushrooms
  • Legumes
  • Seeds
  • Meat
  • Nuts
  • Seafood
  • Wholemeal bread
  • Hard cheese including Gruyère, Mountain cheese, and Appenzeller
  • Offal
  • Cereals

The daily requirement can already be getting covered with a thickly topped wholemeal cheese roll, a meat meal, or a bar of chocolate. Nuts are generally good sources of minerals and trace elements, which is what makes walnuts so healthy. If you not only appreciate the copper content of foods but also want to absorb a wide range of nutrients, you can nibble a handful of nuts every day.


Cashew Nuts

Cashew nuts are high in copper content.
Cashew nuts are high in copper content. / Image by Akhil Kokani from Pixabay

They contain 2060 micrograms of copper per 100 grams. Just 50 grams of cashew nuts cover the daily requirement of copper.


White Beans

White beans are rich in copper.
White beans are rich in copper. / Image by zoosnow from Pixabay

The beans contain 635 micrograms of copper per 100 grams. It means that the daily requirement can be getting covered by 200 grams. 



Bananas are foods with high copper content.
Bananas are foods with high copper content. / Image by Couleur from Pixabay

The yellow fruits contain 108 micrograms of copper per 100 grams. To cover the daily requirement, you would have to eat one kilogram of bananas – which would not usually be possible. 


Cocoa Powder

Cocoa powder is rich in copper.
Cocoa powder is rich in copper. / Image by thecakeschool from Pixabay

Cocoa powder contains 4,150 micrograms of copper per 100 grams. Products made from it, such as chocolate, also include a lot of copper.


Beef Liver

Beef liver has high zinc content.
Beef liver has high zinc content. / Image by Wolfram Strachwitz from Pixabay

With 3,334 micrograms of copper per 100 grams, it contains a lot of copper. Just 30 grams are enough to cover the daily requirement.


Sunflower Seeds

Sunflower seeds are foods with high copper content.
Sunflower seeds are foods with high copper content. / Image by Natthapat Aphichayananthanakul from Pixabay

The seeds contain 1,890 micrograms of copper per 100 grams. The daily requirement is getting covered with about 70 grams.


Green Tea

Green Tea is rich in copper.
Green Tea is rich in copper. / Image by apple deng from Pixabay

Every 100 grams contains 2,490 micrograms of copper. It makes green tea the right supplier of copper.


FAQ Copper

Which foods re containing copper?

Cocoa, Mushrooms, Legumes, Seeds, Meat, Nuts, Seafood, Wholemeal bread, Hard cheese, Offal, and Cereals.

For what does the body need copper for?

Trace element copper is essential for energy, blood, nerves, and the immune system. Copper is part of vital enzymes. Chemically, copper is a mono- to trivalent element and essential for humans. The amount in the body is about 70 to 150 milligrams.

How does a copper deficiency manifest itself in the body?

The lack of coloring agents, in turn, leads to pigmentation disorders of the skin and early greying of the hair. In addition to paleness, anemia also results in reduced performance, fatigue, concentration problems, and weak feelings. The immune system is also affected by a copper deficiency.

What does copper do in the body?

Copper also plays a significant role in keeping our bodies fit and healthy. For example, the metal is getting involved in cell growth and the formation of hemoglobin in red blood cells. But our skin also benefits from copper, promotes the growth of hair, and bones.

Is copper poisonous to humans?

Biological properties. Compared to many other heavy metals, copper is only relatively slightly toxic to higher organisms. A person can consume 0.04 grams of copper per day without suffering any damage to his or her health.

How much copper do humans need?

How vital is copper for humans? 1 to 1.5 milligrams: This is the amount of copper a person should take in daily through food. Chronic copper deficiency occurs only rarely. As a rule, a healthy person can easily cover his or her needs with a balanced diet.

Can copper overdose?

An overdose or poisoning with copper is rare. The intake of large amounts of copper salts causes nausea, and the body poorly absorbs copper salts. Therefore, the lethal dose of about 10 g of copper sulfate is relatively high.



A lack or excess of copper can damage the human body. Therefore, it is getting recommended to see a doctor maintain your health.

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