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Foods high in copper
The 25 foods in this USDA reference database with the most copper per 100 g, with the share of the adult Daily Value (0.9 mg) each one delivers. Reference data — not medical advice.
| Food | Copper per 100 g | %DV |
|---|---|---|
| Veal liver, pan-fried | 15.1 mg | 1672% |
| Veal liver, braised | 14.9 mg | 1660% |
| Beef liver, pan-fried | 14.6 mg | 1621% |
| Beef liver, braised | 14.3 mg | 1587% |
| Lamb liver, cooked | 13.4 mg | 1489% |
| Veal liver | 11.9 mg | 1319% |
| Lamb liver, raw | 11.4 mg | 1267% |
| Lamb liver, fried | 9.8 mg | 1092% |
| Beef liver, raw | 9.8 mg | 1084% |
| Goose liver, raw | 7.5 mg | 836% |
| Lamb liver, braised | 7.1 mg | 786% |
| Dried spirulina seaweed | 6.1 mg | 678% |
| Duck liver, raw | 6 mg | 662% |
| Beef liver, cooked | 5.7 mg | 637% |
| Shiitake mushroom, dried | 5.2 mg | 574% |
| Beef sweetbread, cooked | 5.1 mg | 567% |
| Beef sweetbread, raw | 5.1 mg | 567% |
| Pepeao, dried | 5.1 mg | 563% |
| Eastern oyster, canned | 4.5 mg | 496% |
| Eastern oyster, fried | 4.3 mg | 477% |
| Sesame butter, paste | 4.2 mg | 468% |
| Sesame seed, dried | 4.1 mg | 453% |
| Soy flour, defatted | 4.1 mg | 452% |
| Unsweetened cocoa powder | 3.8 mg | 421% |
| Cocoa powder | 3.6 mg | 401% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most copper per 100 g?
Veal liver, pan-fried tops this database with 15.1 mg per 100 g — 1672% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much copper do I need per day?
The Daily Value for Copper is 0.9 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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