Copper in foods: The big list of copper-rich sources

Copper is a trace element that the body needs only in tiny amounts – and yet it is involved in a surprising number of processes. From energy metabolism through the nervous system to the colour of skin and hair: without copper, much in the metabolism does not run smoothly. The good news is that the need can usually be met without difficulty through a varied diet. In this guide you will learn which foods provide particularly large amounts of copper, how high your daily need is and what to look out for regarding absorption.

Why copper is important for the body

Copper fulfils several tasks in the organism. According to the officially approved claims of the European Union: copper contributes to normal energy-yielding metabolism and copper contributes to the normal function of the nervous system. In addition, copper contributes to normal skin pigmentation and copper contributes to normal hair pigmentation. The trace element also plays a role for the immune system: copper contributes to the normal function of the immune system.

The connection to the iron balance is particularly close. Copper contributes to normal iron transport in the body – the two trace elements thus work hand in hand. In addition, copper contributes to the protection of cells from oxidative stress and contributes to the maintenance of normal connective tissue. This variety of functions explains why an adequate copper intake through the diet makes sense.

The most copper-rich foods at a glance

Copper is found above all in organ meats, shellfish, nuts, seeds, pulses and wholegrain products. Dark chocolate is also a notable source. The following figures refer to 100 grams of the raw or usually consumed food and serve as rough orientation – the actual values vary depending on origin and variety.

• Beef liver: about 3–12 mg
• Veal liver: about 5–6 mg
• Oysters: about 4–7 mg
• Cashew nuts: about 2.2 mg
• Sunflower seeds: about 1.8 mg
• Sesame: about 1.5 mg
• Hazelnuts: about 1.3 mg
• Cocoa powder, heavily de-oiled: about 3.8 mg
• Dark chocolate (70%): about 1.0–1.8 mg
• Wheat bran: about 1.3 mg
• Lentils, dried: about 0.7 mg
• Chickpeas, dried: about 0.8 mg
• Walnuts: about 0.9 mg
• Rolled oats: about 0.5 mg
• Mushrooms: about 0.3 mg

Anyone who does not like organ meats can therefore cover their need well through plant sources. A handful of cashews, a spoonful of sesame in the muesli or a portion of lentils already provide notable amounts. It is striking how strongly organ meats stand out from the rest: even a small piece of liver exceeds the daily need many times over, which is why liver does not have to be on the menu every day. For everyday supply the plant sources are therefore often more practical, because they are easier to build into familiar dishes.

It is also interesting that many copper-rich foods provide other valuable nutrients at the same time. Pumpkin and sunflower seeds contain magnesium and zinc in addition to copper, pulses bring plant protein and fibre, and cocoa additionally provides secondary plant substances. Anyone who goes for a colourful selection therefore improves not only the copper supply but the nutrient density of the entire diet. This is a good example of why it is more sensible to look at whole food groups rather than at individual isolated nutrients.

How high is the daily copper need?

The German Nutrition Society gives, for adolescents and adults, an estimated value for an adequate intake of about 1.0 to 1.5 milligrams of copper per day. Children need correspondingly less, while pregnant and breastfeeding women have a slightly increased need. In the European Union, a reference value of 1 milligram per day is used for labelling.

These amounts are easily achievable with a normal mixed diet. Even a small portion of nuts in combination with wholegrain bread and pulses covers a large part of the daily need. An actual copper deficiency is rare with a balanced diet and tends to occur with certain underlying conditions or a very one-sided diet.

The need rises slightly in certain phases of life, for example during pregnancy and breastfeeding. During growth phases, too, children and adolescents need a good supply in relation to their body weight. In all these cases a varied diet with nuts, seeds, pulses and wholegrain products is the simplest solution. Since copper occurs in so many foods, reaching the recommended amount is usually no problem in practice, as long as the diet is not extremely one-sided.

What influences the absorption of copper

The body regulates copper absorption in the gut quite precisely and adjusts it to need. Nevertheless there are some interactions you should be aware of. Very high amounts of zinc over a longer period can inhibit copper absorption, because both trace elements share the same transport route. Anyone taking large amounts of zinc via supplements should keep an eye on the ratio.

A very high content of phytic acid – for example from large amounts of ungerminated wholegrain products and pulses – can also somewhat reduce the availability of copper. Soaking, germinating or fermenting improves absorption. Vitamin C in extremely high doses can likewise have a slight influence, but plays hardly any role with a usual diet.

In practice these interactions are mostly negligible with a normal mixed diet, because the body flexibly controls absorption. The topic only becomes more important when individual nutrients are strongly emphasised via supplements. Anyone who takes high-dose zinc over a longer period, for example, shifts the balance between the two trace elements. That is why it makes sense to use food supplements not indiscriminately, but in a targeted way. With a diet of real foods, by contrast, the ratio largely regulates itself, because the nutrients are present in balanced amounts and combinations.

Cleverly combining copper through the diet

The easiest way to cover your need is to spread copper-rich foods across the day. A breakfast with rolled oats, sunflower seeds and a dab of cocoa already provides a good foundation. At lunch, lentils or chickpeas go well with it, and as a snack cashews or walnuts are suitable. In this way a good supply arises quite incidentally, without you being dependent on individual foods.

For people who eat a purely plant-based diet, nuts, seeds, pulses and wholegrain products are the most important copper sources. Since these foods belong to a balanced plant-based diet anyway, the supply is generally good. Anyone who eats a lot of wholegrains benefits twice, because these products provide other minerals at the same time.

A practical tip is to build copper-rich ingredients firmly into recurring dishes, instead of treating them as an exception. A porridge with rolled oats, sunflower seeds and cocoa, a lentil stew with a spoonful of tahini or a salad with roasted cashews are everyday-friendly examples that secure the supply quite incidentally. In this way copper intake becomes something you do not have to think about consciously at every meal. It is precisely this regularity that is decisive with trace elements, because what matters is less individual peak values than an even intake over time.

When a targeted intake can make sense

In the vast majority of cases an additional copper intake via supplements is not necessary, as the need is easily met through the diet. The body also stores copper in the liver and other tissues. A persistently very high intake via food supplements is not recommended, because copper can have a burdening effect in large amounts.

Certain situations can, however, influence the supply – for example a long-term one-sided diet, certain intestinal diseases or a very high zinc intake. If you are unsure whether your supply is sufficient, the status can be medically checked. Do not take copper supplements on suspicion and without professional advice in a high dosage.

Frequently asked questions (FAQ)

Which foods contain the most copper?

Among the most copper-rich foods are organ meats such as beef and veal liver, shellfish such as oysters, as well as cashew nuts, sunflower seeds, sesame and heavily de-oiled cocoa powder. Pulses and wholegrain products also contribute noticeably to the supply.

How much copper do you need per day?

For adults, an adequate intake of about 1.0 to 1.5 milligrams of copper per day is assumed. As an EU reference value for labelling, 1 milligram per day applies. This amount can usually be reached well with a varied mixed diet.

Can the copper need be met on a vegetarian or vegan diet?

Yes. Nuts, seeds, pulses, wholegrain products and cocoa are good plant sources of copper. Anyone who eats these foods regularly generally covers their need without difficulty without animal products.

Can too much zinc disrupt the copper supply?

Very high amounts of zinc over a longer period can inhibit copper absorption in the gut, since both trace elements use the same transport route. With a normal diet this is not a problem; with high-dose zinc supplements the ratio should be considered.

Is copper deficiency common?

With a balanced diet, copper deficiency is rare. It tends to occur with a very one-sided diet, certain intestinal diseases or a persistently high zinc intake. If in doubt, the status can be medically checked.