Top 35 Foods Highest in Copper (Cu) Per 100 Calories (Nutrient Density)

Maximize Copper (Cu) (mg) while staying in a calorie deficit: USDA foods ranked by Copper (Cu) delivered per 100 kcal of energy. Cytochrome c oxidase and ceruloplasmin cofactor necessary for iron mobilization and elastin cross-linking.

USDA Leaderboard: Top 35 Foods Highest in Copper (Cu) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Veal, variety meats and by-products, liver, raw (11.9 mg per 100g).

Rank	USDA Food Item	Copper (Cu) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Veal, variety meats and by-products, liver, raw	11.9 mg	100%	8.48 mg	140 kcal · 19.9g P
#2	Liver, beef	14.5 mg	100%	8.32 mg	174 kcal · 26.3g P
#3	Beef, variety meats and by-products, liver, raw	9.76 mg	100%	7.23 mg	135 kcal · 20.4g P
#4	Liver, beef or calves, and onions	8.92 mg	100%	6.91 mg	129 kcal · 16.7g P
#5	Goose, liver, raw	7.52 mg	100%	5.66 mg	133 kcal · 16.4g P
#6	Mollusks, oyster, eastern, wild, raw	2.86 mg	100%	5.6 mg	51 kcal · 5.71g P
#7	Oysters, raw	2.86 mg	100%	5.6 mg	51 kcal · 5.71g P
#8	Oysters, steamed	3.62 mg	100%	5.57 mg	65 kcal · 7.23g P
#9	Lamb, variety meats and by-products, liver, raw	6.98 mg	100%	5.02 mg	139 kcal · 20.4g P
#10	Duck, domesticated, liver, raw	5.96 mg	100%	4.38 mg	136 kcal · 18.7g P
#11	Oysters, baked or broiled	3.55 mg	100%	3.41 mg	104 kcal · 7.11g P
#12	Mollusks, squid, mixed species, raw	1.89 mg	100%	2.06 mg	92 kcal · 15.6g P
#13	Mollusks, oyster, Pacific, raw	1.58 mg	100%	1.95 mg	81 kcal · 9.45g P
#14	Jew's ear, (pepeao), raw	0.445 mg	49.4%	1.78 mg	25 kcal · 0.48g P
#15	Lobster	1.71 mg	100%	1.76 mg	97 kcal · 20.9g P
#16	Crustaceans, lobster, northern, raw	1.35 mg	100%	1.75 mg	77 kcal · 16.5g P
#17	Basil, raw	0.385 mg	42.8%	1.67 mg	23 kcal · 3.15g P
#18	Calamari, cooked	2.35 mg	100%	1.51 mg	155 kcal · 19.4g P
#19	Radicchio, raw	0.341 mg	37.9%	1.48 mg	23 kcal · 1.43g P
#20	Mushrooms, portabella, grilled	0.389 mg	43.2%	1.34 mg	29 kcal · 3.28g P
#21	Mushrooms, portabella, raw	0.286 mg	31.8%	1.3 mg	22 kcal · 2.11g P
#22	Chicory greens, raw	0.295 mg	32.8%	1.28 mg	23 kcal · 1.7g P
#23	Mushrooms, raw	0.364 mg	40.4%	1.17 mg	31 kcal · 2.9g P
#24	Mushrooms, cooked, as ingredient	0.455 mg	50.6%	1.17 mg	39 kcal · 3.62g P
#25	Mushrooms, Chanterelle, raw	0.353 mg	39.2%	1.1 mg	32 kcal · 1.49g P
#26	Turnip greens, raw	0.35 mg	38.9%	1.09 mg	32 kcal · 1.5g P
#27	Crab, canned	0.814 mg	90.4%	0.981 mg	83 kcal · 17.9g P
#28	Crustaceans, crab, blue, canned	0.814 mg	90.4%	0.981 mg	83 kcal · 17.9g P
#29	Cilantro, raw	0.225 mg	25%	0.978 mg	23 kcal · 2.13g P
#30	Rowal, raw	1.06 mg	100%	0.955 mg	111 kcal · 2.3g P
#31	Winged bean tuber, raw	1.39 mg	100%	0.936 mg	148 kcal · 11.6g P
#32	Mushrooms, maitake, raw	0.252 mg	28%	0.813 mg	31 kcal · 1.94g P
#33	Crustaceans, crab, dungeness, raw	0.674 mg	74.9%	0.784 mg	86 kcal · 17.4g P
#34	Lobster gumbo	0.455 mg	50.6%	0.771 mg	59 kcal · 6.19g P
#35	Crustaceans, crab, blue, raw	0.669 mg	74.3%	0.769 mg	87 kcal · 18.1g P

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