Beef liver is the highest copper-containing food, offering 16,070 micrograms in a 4-ounce serving, exceeding daily needs significantly. Opt for moderation due to potential toxicity risks.
Cooked oysters provide 4,800 micrograms of copper per 100-gram serving, a substantial amount. Other seafood like crab and smoked salmon also contribute significantly to your copper intake.
Cooked shiitake mushrooms offer 1,152 micrograms of copper per cup, meeting daily requirements effectively. Other mushroom types like oyster, portobello, and button also contain notable copper levels.
An ounce of cashew nuts provides 622 micrograms of copper, nearly fulfilling daily needs. They are versatile and can be consumed raw, added to dishes, or used in spreads and dips.
Sunflower seeds contain 519 micrograms of copper per ounce, making them a nutritious snack. Watch out for high-sodium variants and moderate consumption accordingly.
A medium-sized baked potato contains about 610 micrograms of copper, while sweet potatoes offer 120 micrograms per serving, both contributing to daily copper intake.
Dark chocolate, especially 70%-85% cocoa content, provides 1,766 micrograms of copper per 100-gram bar, satisfying daily requirements with moderation.
Tofu supplies 398 micrograms of copper per 100-gram serving, enriching plant-based diets with essential nutrients including protein and calcium.