Melio

Foods high in Copper, Cu

Top food sources of Copper, Cu ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: mg

  1. 1

    Toddler drink, MEAD JOHNSON

    370 mg/ 100 g26.64 mg (7 g serving)41111% DV
  2. 2

    Veal, variety meats and by-products, liver, cooked

    15.05 mg/ 100 g12.79 mg (85 g serving)1672% DV
  3. 3

    Veal, variety meats and by-products, liver, braised

    14.94 mg/ 100 g12.7 mg (85 g serving)1660% DV
  4. 4

    Beef, variety meats and by-products, liver, cooked

    14.59 mg/ 100 g12.4 mg (85 g serving)1621% DV
  5. 5

    Liver, beef

    14.47 mg/ 100 g12.3 mg (85 g serving)1608% DV
  6. 6

    Beef, variety meats and by-products, liver, braised

    14.28 mg/ 100 g12.14 mg (85 g serving)1587% DV
  7. 7

    Lamb, New Zealand, liver, cooked

    13.4 mg/ 100 g11.39 mg (85 g serving)1489% DV
  8. 8

    Veal, variety meats and by-products, liver, raw

    11.87 mg/ 100 g13.41 mg (113 g serving)1318% DV
  9. 9

    Lamb, New Zealand, liver, raw

    11.4 mg/ 100 g12.88 mg (113 g serving)1267% DV
  10. 10

    Lamb, variety meats and by-products, liver, cooked

    9.83 mg/ 100 g8.36 mg (85 g serving)1092% DV
  11. 11

    Beef, variety meats and by-products, liver, raw

    9.76 mg/ 100 g11.02 mg (113 g serving)1084% DV
  12. 12

    Liver, beef or calves

    8.92 mg/ 100 g12.75 mg (143 g serving)991% DV
  13. 13

    Goose, liver, raw

    7.52 mg/ 100 g7.07 mg (94 g serving)836% DV
  14. 14

    Lamb, variety meats and by-products, liver, braised

    7.07 mg/ 100 g6.01 mg (85 g serving)786% DV
  15. 15

    Lamb, variety meats and by-products, liver, raw

    6.98 mg/ 100 g1.98 mg (28 g serving)775% DV
  16. 16

    Seaweed, spirulina, dried

    6.1 mg/ 100 g6.83 mg (112 g serving)678% DV
  17. 17

    Duck, domesticated, liver, raw

    5.96 mg/ 100 g2.62 mg (44 g serving)662% DV
  18. 18

    Beef, New Zealand, variety meats and by-products liver, boiled

    5.73 mg/ 100 g4.87 mg (85 g serving)637% DV
  19. 19

    Mollusks, oyster, cooked

    5.71 mg/ 100 g4.85 mg (85 g serving)634% DV
  20. 20

    Beef, New Zealand, liver, raw

    5.3 mg/ 100 g5.99 mg (113 g serving)589% DV
  21. 21

    Mushrooms, shiitake, dried

    5.17 mg/ 100 g0.19 mg (4 g serving)574% DV
  22. 22

    Beef, New Zealand, boiled

    5.1 mg/ 100 g4.34 mg (85 g serving)567% DV
  23. 23

    Beef, New Zealand, raw

    5.1 mg/ 100 g5.76 mg (113 g serving)567% DV
  24. 24

    Pepeao, dried

    5.07 mg/ 100 g1.22 mg (24 g serving)563% DV
  25. 25

    Oysters, canned

    4.85 mg/ 100 g0.73 mg (15 g serving)539% DV
  26. 26

    Mollusks, oyster, canned

    4.46 mg/ 100 g3.79 mg (85 g serving)496% DV
  27. 27

    Mollusks, oyster, cooked

    4.44 mg/ 100 g3.77 mg (85 g serving)493% DV
  28. 28

    Mollusks, oyster, cooked

    4.29 mg/ 100 g3.65 mg (85 g serving)477% DV
  29. 29

    Seeds, sesame butter

    4.21 mg/ 100 g0.67 mg (16 g serving)468% DV
  30. 30

    Seeds, sesame seeds, whole, dried

    4.08 mg/ 100 g5.88 mg (144 g serving)454% DV
  31. 31

    Soy flour, defatted

    4.07 mg/ 100 g4.27 mg (105 g serving)452% DV
  32. 32

    Cocoa, dry powder

    3.79 mg/ 100 g3.26 mg (86 g serving)421% DV
  33. 33

    Cocoa powder, not reconstituted

    3.79 mg/ 100 g0.19 mg (5 g serving)421% DV
  34. 34

    Oysters, steamed

    3.62 mg/ 100 g0.54 mg (15 g serving)402% DV
  35. 35

    Cocoa, dry powder

    3.61 mg/ 100 g0.22 mg (6 g serving)401% DV
  36. 36

    Cocoa, dry powder

    3.61 mg/ 100 g3.1 mg (86 g serving)401% DV
  37. 37

    Oysters, baked or broiled

    3.55 mg/ 100 g0.53 mg (15 g serving)394% DV
  38. 38

    Seaweed, dried

    3.36 mg/ 100 g0.5 mg (15 g serving)373% DV
  39. 39

    Baking chocolate, unsweetened

    3.23 mg/ 100 g0.94 mg (29 g serving)359% DV
  40. 40

    Soy flour, full-fat, raw

    2.92 mg/ 100 g2.45 mg (84 g serving)324% DV
  41. 41

    Winged beans, mature seeds, raw

    2.88 mg/ 100 g5.24 mg (182 g serving)320% DV
  42. 42

    Mollusks, oyster, raw

    2.86 mg/ 100 g2.4 mg (84 g serving)318% DV
  43. 43

    Oysters, raw

    2.86 mg/ 100 g0.43 mg (15 g serving)318% DV
  44. 44

    Moose, liver, braised (Alaska Native)

    2.79 mg/ 100 g310% DV
  45. 45

    Mollusks, oyster, cooked

    2.68 mg/ 100 g0.67 mg (25 g serving)298% DV
  46. 46

    Beverages, Protein powder soy based

    2.62 mg/ 100 g1.18 mg (45 g serving)291% DV
  47. 47

    Nutritional powder mix, protein

    2.62 mg/ 100 g0.79 mg (30 g serving)291% DV
  48. 48

    Beverage, instant breakfast powder

    2.6 mg/ 100 g0.15 mg (6 g serving)289% DV
  49. 49

    Nutritional powder mix, sugar free (Carnation Instant Breakfast)

    2.6 mg/ 100 g0.52 mg (20 g serving)289% DV
  50. 50

    Beverages, nutritional shake mix

    2.5 mg/ 100 g0.25 mg (10 g serving)278% DV

Why Copper, Cu matters

Copper, Cu is an essential mineral. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)0.9 mg per day

Best for these diets

The highest-ranking Copper, Cu foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

Build a plan that hits your Copper, Cu target

Melio generates personalized meal plans tuned to your macro, vitamin, and mineral goals — Copper, Cu included.

Create my meal plan