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Sources of Copper

copper food

Copper is so important for energy production, connective tissue formation, iron regulation, nervous system function, antioxidant function, melanin formation, and more.

New and improved, here is a list of my favorite Copper-rich food sources.

LIVER

3.5 oz of beef liver delivers 1,620% of the RDI. 4 oz chicken liver contains 62%.

MOLLUSKS

6 oysters provide 419% of the daily value. 20 small clams supply 145%. 20 snails contain an average of 10.3 mg of Copper.

SHELLFISH

3 oz of lobster delivers 146% of the RDI. 1 Alaskan King crab leg gives 176%. 3 oz calamari provides 200% of the daily value. 1 cup of blue crab equates to 122%. 3 oz cuttlefish yields 94%. 3 oz crayfish contains 65%. 1 cup of conch provides 61%. 3 oz octopus yields 70%. 1 cup dungeness crab delivers 69%. 3 oz queen crab provides 59%. 1 cup of shrimp equates to 37%.

FISH

1 cup of whitefish provides 48% of the daily value. 6 oz of salmon delivers 61%. 1 cup of sardines has 31%. 1 fillet of walleye pike yields 31%.

FRUITS

1 cup of guava contains 42% of the RDI. 1 avocado gets you 42%. 1 cup of mamey sapote provides 41%. 1 cup of dried figs yields  48%.

MUSHROOMS

1 cup of shiitake mushrooms delivers 144% of the daily value. 1 cup of white button mushrooms provides 87%.

DARK CHOCOLATE

3.5 oz of 70-85% cocoa solids provides 200% of the RDI.

POTATOES

1 cup of sweet potatoes contains 79%.1 baked potato gives 37% 

COCONUT MILK. 1 cup contains 56% of the daily value.

Of course this list is not comprehensive, but these are a few copper-rich foods that I personally love to include in my diet to keep things spicy. Enjoy!

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Not medical advice.

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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.

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References

Drozd, L. Ziomek, M. Szkucik, K. Paszkiewicz, W. Maćkowiak-Dryka, M. Belkot, Z. Gondek, M. (2017). Selenium, Copper, and Zinc Concentrations in the Raw and Processed Meat of Edible Land Snails Harvested in Poland. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5894431/.


MyFoodData. 116 Fish Highest in Copper, Cu. Retrieved from: https://tools.myfooddata.com/nutrient-ranking-tool/Copper/Fish/Highest/Household/Common/No.


MyFoodData. Top 200 Foods Highest in Copper. Retrieved from: https://tools.myfooddata.com/nutrient-ranking-tool.php?nutrient=Copper&foodgroup=All&sortby=Highest&servsize=Common&list=Simple&spices=No.


Rowles, A. (2017). Why Liver Is a Nutrient-Dense Superfood.  Retrieved from: https://www.healthline.com/nutrition/why-liver-is-a-superfood#TOC_TITLE_HDR_8.


WebMD. Healthy Foods High in Copper. Retrieved from: https://www.webmd.com/diet/foods-high-in-copper#2-3.


West, H. (2018). Foods That Are High in Copper. Retrieved from: https://www.healthline.com/nutrition/foods-high-in-copper#section4.


Whitbread, D. (2020). Top 10 Foods Highest in Copper. Retrieved from: https://www.myfooddata.com/articles/high-copper-foods.php.


Whitbread, D. (2020). Fruits Highest in Copper. Retrieved from: https://www.myfooddata.com/articles/high-copper-fruits.php.

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. While the owner of this website tries to keep the information up to date, there may be things that are out-of-date and out of their control.