10 Foods That Are High in Copper for Better Energy Levels

Copper is an essential mineral that your body needs for energy production, iron absorption, and connective tissue health. These foods, rich in copper, help provide the 900 micrograms you need each day.

Copper content: 12,400 micrograms per 3 ounce serving

Beef liver is offal, also called offal. A 3-ounce serving provides 12,400 micrograms of copper, or more than 1,300 percent of the daily value (DV). The DV is the recommended amount of a nutrient that you should consume daily.

Liver is also exceptionally rich in vitamin B12, with about 71 micrograms per serving, or almost 3,000% of the DV. Your body needs vitamin B12 to produce red blood cells and maintain healthy nerves.

Copper content: 4,850 micrograms per 3-ounce serving

Oysters are shellfish that live in salt water. Wild Eastern oysters contain 4,850 micrograms of copper per 3-ounce cooked serving, or about 540 percent of the DV. They’re also high in vitamin B12, with around 15 micrograms per serving.

Oysters are also very high in zinc, offering 32 milligrams per serving, or about 290 percent of the DV. You need zinc for a healthy immune system that helps your body fight infections. Zinc also helps your body make proteins, repair cells, and heal wounds.

Copper content: 938 micrograms per 1 ounce serving

Baking ingredients aren’t usually on the list of nutrient-dense foods, but unsweetened baking chocolate is a surprising source of copper. One ounce contains 938 micrograms of copper, meeting your daily needs for this mineral.

Dark chocolate is also a good source of iron and magnesium. Your body needs iron to produce hemoglobin, the protein in red blood cells that carries oxygen. Magnesium helps regulate blood pressure by controlling the contraction and relaxation of blood vessels. Together, these minerals support cardiovascular health.

Copper content: 675 micrograms in a medium potato with skin

This starchy carbohydrate is also a good source of copper. A medium potato with skin provides 675 micrograms of copper, or 75% of the DV. It also contains around 4 grams of fiber.

Fiber supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. It also helps stabilize blood sugar levels after meals and may help reduce the risk of heart disease.

Copper content: 650 micrograms per 1/2 cup serving

Mushrooms are a versatile ingredient that you can add to many dishes. Shiitake mushrooms have a meaty texture that works well in soups, stir-fries and pasta dishes.

Half a cup of cooked shiitake mushrooms contains 650 micrograms of copper, or 72% of the DV.

Shiitake mushrooms also produce vitamin D when exposed to UV rays while growing. Your body needs vitamin D to absorb calcium and maintain strong bones. These mushrooms also provide zinc, magnesium and selenium for healthy bones.

Copper content: 624 micrograms per 1 ounce serving

Cashews are kidney-shaped nuts that grow on cashew trees in tropical regions. They are harvested, then dried and roasted. Dry-roasted cashews provide 624 micrograms of copper per 1-ounce serving, or about 70% of your DV.

These creamy nuts also contain 1.6 milligrams of zinc and 74 milligrams of magnesium per ounce, along with healthy fats.

Add cashews to stir-fries, mix them into sauces, or eat them as a snack. If you’re concerned about your sodium intake, opt for unsalted varieties.

Copper content: 624 milligrams per 3-ounce serving

The Dungeness crab is a large species of crab found along the west coast of North America. You can steam, boil or roast it and serve the meat in salads, crab cakes or pasta dishes.

A 3-ounce serving of cooked Dungeness crab provides 624 milligrams of copper, which is equivalent to 69 percent of the DV.

It also contains an impressive amount of protein, offering 19 grams per 3-ounce serving.

Copper content: 615 micrograms per 1/4 cup serving

Sunflower seeds come from the center of sunflower flowers. You can eat them as a snack, sprinkle them on salads, mix them into smoothies, or add them to baked goods.

A quarter cup of toasted sunflower seeds provides 615 micrograms of copper, more than two-thirds of your daily needs. These little seeds are also a good source of other minerals, including selenium, phosphorus and magnesium.

Copper content: 476 micrograms per 1/2 cup serving

Tofu is made from soybeans that have been soaked, ground, boiled and pressed into blocks. It’s a versatile form of protein that you can fry, marinate or stuff.

Half a cup of raw, firm tofu provides 476 micrograms of copper, about half the DV. This plant-based protein also provides 22 grams of protein and 10 grams of heart-healthy polyunsaturated fat.

Tofu contains all nine essential amino acids, making it a complete source of protein. It also provides calcium, iron, manganese and vitamin A, which support bone health and energy metabolism.

Tofu is a primary source of isoflavones. These are plant compounds potentially beneficial to health. Isoflavones belong to a larger group of beneficial plant chemicals called flavonoids.

Copper content: 289 micrograms per 1/2 cup serving

Chickpeas, also known as garbanzo beans, are round legumes with a mild, nutty flavor. Toss them into creamy hummus, toss them into grain bowls, or simmer them in stews. You can also roast them with spices for a crunchy snack.

A half-cup of cooked chickpeas contains 289 micrograms of copper, about one-third of the DV. They are also rich in protein and fiber. They provide a range of vitamins and minerals. These include folate, zinc, magnesium, phosphorus, thiamine and B6.

Your body needs copper to generate energy and process iron efficiently. This essential mineral helps produce neurotransmitters, which are chemical messengers in your brain and nervous system. Copper also helps build the connective tissue that holds your organs, muscles, and bones together.

Beyond these roles, copper supports brain development and immune system function. It helps create new blood vessels and controls which genes are active in your cells. Copper also protects your cells from oxidative damage caused by unstable molecules that can damage cells and DNA.

Without enough copper, you could develop anemia (low red blood cell count), bone weakness, or a higher risk of infection. This is why it is essential to consume varied foods rich in copper to meet your needs.