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Foods high in copper

The most copper per typical portion among 13,154 USDA reference foods: veal, variety meats and by-products, liver, cooked, pan-fried, 13 mg in 3 oz, 1444% of the 1 mg Daily Value. 279 of the 1,012 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most copper per portion?

  1. 1
    13mg1444% DV · 15 mg per 100 g · 16 mg per 200 calories
  2. 2
    12mg1333% DV · 15 mg per 100 g · 17 mg per 200 calories
  3. 3
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    11mg1222% DV · 13 mg per 100 g · 16 mg per 200 calories
  4. 4
    8.4mg933% DV · 9.8 mg per 100 g · 8.3 mg per 200 calories
  5. 5
    Beef liver
    Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · 3 oz (85 g)
    4.9mg544% DV · 5.7 mg per 100 g · 7.6 mg per 200 calories
  6. 6
    Oyster
    Mollusks, oyster, eastern, wild, cooked, moist heat · 3 oz (85 g)
    4.9mg544% DV · 5.7 mg per 100 g · 11 mg per 200 calories
  7. 7
    Beef
    Beef, New Zealand, imported, sweetbread, cooked, boiled · 3 oz (85 g)
    4.3mg478% DV · 5.1 mg per 100 g · 3.2 mg per 200 calories
  8. 8
    Calamari
    Calamari, cooked · 1 cup (135 g)
    3.2mg356% DV · 2.3 mg per 100 g · 3.0 mg per 200 calories
  9. 9
    Vermicelli
    Vermicelli, made from soy · 1 cup (140 g)
    2.7mg300% DV · 1.9 mg per 100 g · 1.2 mg per 200 calories
  10. 10
    Squid
    Mollusks, squid, mixed species, cooked, fried · 3 oz (85 g)
    1.8mg200% DV · 2.1 mg per 100 g · 2.4 mg per 200 calories
  11. 11
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    1.8mg200% DV · 2.1 mg per 100 g · 1.5 mg per 200 calories
  12. 12
    Winged beans
    Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    1.3mg144% DV · 0.8 mg per 100 g · 1.1 mg per 200 calories
  13. 13
    Lobster
    Crustaceans, lobster, northern, cooked, moist heat · 3 oz (85 g)
    1.3mg144% DV · 1.6 mg per 100 g · 3.5 mg per 200 calories
  14. 14
    Rowal
    Rowal, raw · 0.5 cup (114 g)
    1.2mg133% DV · 1.1 mg per 100 g · 1.9 mg per 200 calories
  15. 15
    Natto
    Natto · 1 cup (175 g)
    1.2mg133% DV · 0.7 mg per 100 g · 0.6 mg per 200 calories
  16. 16
    Chicken
    Chicken, meatless · 1 cup (168 g)
    1.2mg133% DV · 0.7 mg per 100 g · 0.6 mg per 200 calories
  17. 17
    Miso
    Miso · 1 cup (275 g)
    1.2mg133% DV · 0.4 mg per 100 g · 0.4 mg per 200 calories
  18. 18
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    1.1mg122% DV · 0.8 mg per 100 g · 0.7 mg per 200 calories
  19. 19
    Pork ham
    Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted · 3 oz (3 oz) (85 g)
    1.0mg111% DV · 1.2 mg per 100 g · 1.8 mg per 200 calories
  20. 20
    Meatballs
    Meatballs, meatless · 1 cup (144 g)
    1.0mg111% DV · 0.7 mg per 100 g · 0.7 mg per 200 calories
  21. 21
    Crab
    Crustaceans, crab, alaska king, cooked, moist heat · 3 oz (85 g)
    1.0mg111% DV · 1.2 mg per 100 g · 2.4 mg per 200 calories
  22. 22
    Tempeh
    Tempeh · 1 cup (166 g)
    0.9mg100% DV · 0.6 mg per 100 g · 0.6 mg per 200 calories
  23. 23
    Hummus
    Hummus, commercial · 1 cup (246 g)
    0.9mg100% DV · 0.4 mg per 100 g · 0.3 mg per 200 calories
  24. 24
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    0.9mg100% DV · 1.0 mg per 100 g · 1.1 mg per 200 calories
  25. 25
    Soybean curd cheese
    Soybean curd cheese · 1 cup (225 g)
    0.9mg100% DV · 0.4 mg per 100 g · 0.5 mg per 200 calories
  26. 26
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    0.9mg100% DV · 0.4 mg per 100 g · 0.5 mg per 200 calories
  27. 27
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    0.8mg89% DV · 1.0 mg per 100 g · 1.3 mg per 200 calories
  28. 28
    Heart
    Heart · 1 cup (145 g)
    0.8mg89% DV · 0.6 mg per 100 g · 0.7 mg per 200 calories
  29. 29
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    0.8mg89% DV · 0.9 mg per 100 g · 0.6 mg per 200 calories
  30. 30
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    0.8mg89% DV · 0.9 mg per 100 g · 0.6 mg per 200 calories
  31. 31
    White mushrooms
    Mushrooms, white, cooked, boiled, drained, with salt · 1 cup pieces (156 g)
    0.8mg89% DV · 0.5 mg per 100 g · 3.6 mg per 200 calories
  32. 32
    Chicken heart
    Chicken, heart, all classes, cooked, simmered · 1 cup, chopped or diced (145 g)
    0.7mg78% DV · 0.5 mg per 100 g · 0.5 mg per 200 calories
  33. 33
    Fat added mushrooms
    Mushrooms, fresh, cooked, fat added, NS as to fat type · 1 cup (160 g)
    0.7mg78% DV · 0.4 mg per 100 g · 1.3 mg per 200 calories
  34. 34
    Mushroom
    Mushrooms, NS as to form, cooked · 1 cup (160 g)
    0.7mg78% DV · 0.4 mg per 100 g · 1.3 mg per 200 calories
  35. 35
    Turkey heart
    Turkey, all classes, heart, cooked, simmered · 3 oz (85 g)
    0.7mg78% DV · 0.8 mg per 100 g · 0.9 mg per 200 calories
  36. 36
    Sesame seeds
    Seeds, sesame seeds, whole, roasted and toasted · 1 oz (28 g)
    0.7mg78% DV · 2.5 mg per 100 g · 0.9 mg per 200 calories
  37. 37
    0.7mg78% DV · 2.5 mg per 100 g · 1.3 mg per 200 calories
  38. 38
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    0.7mg78% DV · 0.3 mg per 100 g · 0.5 mg per 200 calories
  39. 39
    Microwaved potatoes
    Potatoes, microwaved, cooked in skin, flesh and skin, without salt · 1 potato (2-3/4" dia by 4-3/4" long) (202 g)
    0.7mg78% DV · 0.3 mg per 100 g · 0.6 mg per 200 calories
  40. 40
    Sesame butter
    Seeds, sesame butter, paste · 1 tbsp (16 g)
    0.7mg78% DV · 4.2 mg per 100 g · 1.4 mg per 200 calories
  41. 41
    Hyacinth-beans
    Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
    0.7mg78% DV · 0.3 mg per 100 g · 0.6 mg per 200 calories
  42. 42
    0.7mg78% DV · 0.5 mg per 100 g · 0.7 mg per 200 calories
  43. 43
    Shiitake mushrooms
    Mushrooms, shiitake, cooked, without salt · 4 mushrooms (72 g)
    0.6mg67% DV · 0.9 mg per 100 g · 3.2 mg per 200 calories
  44. 44
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    0.6mg67% DV · 0.3 mg per 100 g · 0.5 mg per 200 calories
  45. 45
    Cashews
    Cashews, NFS · 1 oz (28 g)
    0.6mg67% DV · 2.2 mg per 100 g · 0.8 mg per 200 calories
  46. 46
    Octopus
    Mollusks, octopus, common, cooked, moist heat · 3 oz (85 g)
    0.6mg67% DV · 0.7 mg per 100 g · 0.9 mg per 200 calories
  47. 47
    Cashew nuts
    Nuts, cashew nuts, raw · 1 oz (28 g)
    0.6mg67% DV · 2.2 mg per 100 g · 0.8 mg per 200 calories
  48. 48
    Cashew butter
    Nuts, cashew butter, plain, without salt added · 1 oz (28 g)
    0.6mg67% DV · 2.2 mg per 100 g · 0.7 mg per 200 calories
  49. 49
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    0.6mg67% DV · 0.2 mg per 100 g · 0.4 mg per 200 calories
  50. 50
    Clams
    Mollusks, clam, mixed species, cooked, moist heat · 3 oz (85 g)
    0.6mg67% DV · 0.7 mg per 100 g · 0.9 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodCopper per 100 gIn the portion ranking
Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted370 mgnot an everyday portion (rule above)
Veal, variety meats and by-products, liver, cooked, pan-fried15 mgranked 1
Beef, variety meats and by-products, liver, cooked, pan-fried15 mgranked 2
Lamb, New Zealand, imported, liver, cooked, soaked and fried13 mgranked 3
Lamb, variety meats and by-products, liver, cooked, pan-fried9.8 mgranked 4
Liver, beef or calves, and onions8.9 mgnot an everyday portion (rule above)
Goose, liver, raw7.5 mgnot an everyday portion (rule above)
Duck, domesticated, liver, raw6.0 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Copper: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov