Learn about healthy foods that contain copper

Mohammed Al-Akhfash
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Learn about healthy foods that contain copper


Copper-containing foods, what are they? What are the percentages of copper in it? The answers can be found in the article, as it contains a list of foods rich in copper.

Learn about healthy foods that contain copper


Copper is an important mineral for the health and functioning of the body, so it must be taken from its natural sources and at the required levels.

Let's get acquainted with the following list of foods that contain copper and the most important information about it:

Copper-containing foods

Here is a list of foods rich in copper:

1. Liver

The liver is  very nutritious, as it is on the list of foods that contain copper in abundance, and it also contains many other important nutrients for the body, such as:

As one slice of calf liver, approximately 67 grams, gives the body about 10.3 milligrams of copper, which represents 1,144% of the recommended daily allowance of this mineral.

Pregnant women should eat liver in moderate quantities because it is rich in a type of vitamin A, which may harm the fetus if consumed in excess.

2. Oyster

There are foods rich in copper, one of which is oysters. Oysters are also among the foods that are characterized by low calories and are rich in minerals and vitamins important for the body, such as zinc, selenium, and vitamin B12.

Every 100 grams of oyster provides approximately 7.6 milligrams of copper, which is 844% of the RDI.

It should be noted that pregnant women are not advised to eat raw seafood, including shellfish.

3. Shiitake mushrooms

Shiitake mushrooms are an edible mushroom that has a strong flavor.

This type of mushroom is included in the list of foods that contain copper, as every 15 grams of this mushroom provides the body with 89% of the recommended daily intake of copper.

Shiitake mushrooms also provide the body with many other important nutrients, such as:

4. sweet potato

Sweet potatoes are among the foods rich in copper, as every 100 grams of them provides the body with approximately 0.3 milligrams of copper.

It is worth noting that eating sweet potatoes is associated with many different health benefits.

5. Dark Chocolate

Dark chocolate is rich in antioxidants, dietary fiber, and many other important nutrients. 

Also, 100 grams of dark chocolate contains 196% of the recommended daily allowance of copper.

6. Another list of foods that contain copper

Copper-rich foods were not fully mentioned, as there are more of these foods, the most prominent of which are the following:

  •  Avocados: Every 100 grams of an avocado provides 21% of the recommended daily allowance of copper.
  •  Green leafy vegetables: such as spinach and kale, as every 108 grams of cooked spinach contains 33% of the RDI of copper.
  •  Cashews:  100 grams of cashews provide about 247% of your daily health of copper.
  • Beans: One cup of beans contains 42% of the RDI of copper.

When should you eat a lot of copper-containing foods?

There are several health conditions in which it is necessary to focus on eating foods that fall within the list of foods rich in copper, to compensate for the deficiency of copper due to these conditions, and the most prominent of these health conditions are the following:

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