10 Foods That Provide Copper, From Cashews to Shellfish

Copper is an essential mineral used by the body in several processes, including energy production, connective tissue formation, and nervous-system function. Many ordinary foods contain copper, so most people can get it as part of a varied eating pattern rather than by focusing on one so-called superfood. The NIH Office of Dietary Supplements lists animal and plant sources, and notes that most people get enough copper from food.

10 foods that provide copper

1. Oysters and other shellfish: Shellfish can be especially concentrated sources; portions and copper amounts vary by species.

2. Beef liver: Organ meats contain copper, but they are not necessary for everyone and may be unsuitable for some people.

3. Cashews: A convenient nut source for snacks or meals.

4. Sesame seeds: Sprinkle over vegetables, noodles, or grain bowls.

5. Sunflower seeds: Add crunch to oatmeal, salads, or yogurt.

6. Dark chocolate: Cocoa-containing chocolate contributes copper; it is still a treat whose added sugar and portion can matter to a person’s overall diet.

7. Whole-grain products: Wheat bran and some whole-grain breads or cereals contribute copper.

8. Mushrooms: Several varieties are useful plant sources.

9. Chickpeas: Use in soups, salads, spreads, or roasted snacks.

10. Tofu and potatoes: Both can contribute copper while serving as flexible everyday ingredients.

These are options, not a required checklist. Food composition differs by variety, processing, and serving size, and labels do not always list copper. Pair foods according to preference, budget, allergies, and cultural cooking patterns. For example, chickpeas with whole grains or tofu with vegetables can make a satisfying meal without calculating every mineral.

Should you take copper?

A food list cannot tell whether an individual has a deficiency. Copper supplements can be found in multivitamins and stand-alone products, but taking extra is not automatically beneficial and excess intake can be harmful. People with a health condition affecting copper, unusual laboratory results, or a recommendation to supplement should discuss the appropriate amount and duration with a qualified clinician. Do not use a high-dose supplement to treat fatigue or another symptom without evaluation; many conditions can cause similar symptoms.

A practical takeaway

Include a mix of beans, nuts or seeds, whole grains, vegetables, and other protein foods that suit you. If you have been told to follow a medically restricted diet or take a mineral supplement, ask your health professional how these general food suggestions fit your situation.

Sources and further reading

• Copper: Fact Sheet for Consumers — NIH Office of Dietary Supplements.

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.