What foods are high in copper

what foods are high in copper

Copper is an essential mineral for the body to maintain good health. Copper plays a role in the formation of red blood cells, bones, tissues, and several important enzymes. At the same time, it contributes to the processing of cholesterol and supports the immune system and the development of the baby in the womb. Although required in very small amounts, copper is an essential nutrient for the body and should be obtained through many dietary sources. Let’s explore what foods are high in copper in this article!

Organ meats: Liver

Organ meats, such as liver, are a nutritious food source. These foods provide a large number of nutrients, including vitamin B12, vitamin A, riboflavin (B2), folate (B9), iron and choline.

In it, the liver also contains a large amount of copper. In fact, one slice (67 grams) of calf liver provides 10.3 mg of copper equivalent to 1.144% of the Reference Daily Intake (RDI). However, high levels of vitamin A in the liver can harm an unborn baby. Therefore, pregnant women should avoid foods rich in Vitamin A such as the liver.

To enjoy the liver, users can fry it with onions or use it with burgers and stews.

What foods are high in copper: Oysters

Oysters are shellfish that are often considered a delicacy and can be served cooked or raw, depending on the user’s preference. This seafood is low in calories and high in essential nutrients like zinc, selenium, and vitamin B12.

Additionally, oysters are a good source of copper, up to 7.6 mg per 3.5 ounces (100 grams) equivalent to 844% of the RDI.

Many people worry that eating oysters and other shellfish can raise cholesterol levels. However, unless the user has cholesterol-related conditions in a rare, inherited condition, the cholesterol found in oysters is unlikely to raise blood cholesterol levels.

However, consuming raw oysters carries a risk of food poisoning, so it is recommended for pregnant women and people with weakened immune systems.


Spirulina is a powdered food supplement made from cyanobacteria or blue-green algae. Once consumed by the ancient Aztecs, this product reemerged as a health food after it was successfully used by NASA as a dietary supplement for astronauts.

Spirulina is a nutritious food source, one tablespoon (7 grams) contains only 20 calories but contains 4 grams of protein, 25% of the RDI of vitamin B2 (riboflavin), 17% of the RDI of vitamin B1 (thiamine) and about 11% of the RDI of iron. The same serving provides 44% of the RDI of copper.

Spirulina is often mixed with water to give the drink a green color. However, users can add other smoothies to mask the unique taste of algae.

Shiitake mushrooms

Shiitake mushrooms are a type of mushroom native to East Asia that has a distinct flavor. A serving of 4 dried shiitake mushrooms (15 grams) provides 44 calories, 2 grams of fiber, and a host of other nutrients, including selenium, manganese, zinc, folate, and vitamins B5, B1, B6, D, and 89% RDI copper.


Nuts are often known for their remarkable nutritional value. Nuts are high in fiber, protein, and healthy fats, as well as other nutrients.

Although the nutritional value of each type of nut varies, well, many contain significant amounts of copper.

For example, 1 ounce (28 grams) of almonds or cashews contains 33% and 67% of the RDI copper, respectively.


Additionally, one tablespoon (9 grams) of sesame seeds contains 44% of the RDI of copper.

Lobster is a large, fleshy shellfish that lives on the seafloor. The meaty thickness and succulence of lobsters make this seafood a popular source of nutrients for soups and porridges. . Lobster meat is low in fat, high in protein and packed with vitamins and minerals, including selenium and vitamin B12 as well as copper. In fact, a 3-ounce (85-gram) lobster contains 178% of the RDI of copper.

Green vegetables

Green leafy vegetables like spinach, kale, and Swiss chard are said to be packed with healthy nutrients, like fiber, vitamin K, calcium, magnesium, and folate along with minimal calories.

Many green leafy vegetables contain large amounts of copper, such as Swiss chard when cooked providing 33% of the RDI of copper in a 173-gram serving. Similarly, one cup (180 grams) of cooked spinach covers 33% of the RDI.

Dark chocolate

Dark chocolate contains higher amounts of cocoa solids – as well as less milk and sugar than regular chocolate.

Dark chocolate is well known for its high levels of antioxidants, fiber, and some nutrients. For example, a 3.5-ounce (100-gram) bar of dark chocolate, with 70% to 85% cocoa, provides provides up to 11 grams of fiber, 98% of the RDI of manganese, 67% of the RDI of iron, especially 200% of the RDI of copper.

Furthermore, consuming dark chocolate as part of a diet has been shown to be associated with improvements in several risk factors for heart disease. In addition, dark chocolate is listed as one of the foods that are high in fiber.

Final thought

Following a proper diet can help you to maintain your physical health as well as boost your immune system, make sure you include one of these foods in your daily diet so you can become healthier.

Top News hopes this article can help you learn more about what foods are high in copper and wishes your health is in good condition!

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