Foods High in Copper and Manganese
Copper and manganese per serving for shellfish, organ meat, nuts, seeds, whole grains, beans and fruit from USDA data, with official intake levels from Health Canada, EFSA and the NHS.
Content last updated . This page has not been medically reviewed.
Copper and manganese per serving
Amounts are mg of the element, calculated from USDA FoodData Central SR Legacy (April 2018 release), which lists values per 100 grams and portion weights. [2] Values vary by growing conditions and preparation.| Food | Serving | Copper (mg) | Manganese (mg) |
|---|---|---|---|
| Beef liver, pan-fried | 3 oz (85 g) | 12.40 | 0.30 |
| Oysters, eastern, wild, cooked (moist heat) | 3 oz (85 g) | 4.85 | 0.50 |
| Shiitake mushrooms, cooked | 1 cup pieces (145 g) | 1.30 | 0.30 |
| Alaska king crab, cooked | 3 oz (85 g) | 1.00 | 0.03 |
| Cashews, raw | 1 oz (28 g) | 0.62 | 0.47 |
| Sunflower seed kernels, dried | 1 oz (28 g) | 0.51 | 0.55 |
| Hazelnuts | 1 oz (28 g) | 0.49 | 1.75 |
| Tofu, firm (calcium sulfate) | 1/2 cup (126 g) | 0.48 | 1.49 |
| Chickpeas, cooked | 1 cup (164 g) | 0.58 | 1.69 |
| Pumpkin seeds, dried | 1 oz (28 g) | 0.38 | 1.29 |
| Sesame seeds, whole, dried | 1 tbsp (9 g) | 0.37 | 0.22 |
| Quinoa, cooked | 1 cup (185 g) | 0.36 | 1.17 |
| Pecans | 1 oz (28 g) | 0.34 | 1.28 |
| Spinach, cooked | 1 cup (180 g) | 0.31 | 1.68 |
| Brown rice, cooked | 1 cup (202 g) | 0.21 | 1.97 |
| Baked potato, flesh and skin | 1 medium (173 g) | 0.20 | 0.38 |
| Pineapple, raw | 1 cup chunks (165 g) | 0.18 | 1.53 |
| Blue mussels, cooked | 3 oz (85 g) | 0.13 | 5.78 |
| Whole-wheat bread | 1 slice (32 g) | 0.07 | 0.70 |
Source: USDA FoodData Central SR Legacy, 2018 release; servings calculated from per-100 g values and listed portion weights. [2]
How these compare with official levels
Units differ by body, so compare carefully. These are reference values for healthy people, not advice for one person.| Mineral | Group | Level | Source and year |
|---|---|---|---|
| Copper | Adults 19+ (RDA) | 900 mcg a day (0.9 mg) | Health Canada, table dated 2025 [3]; [4] |
| Copper | Adults, UK | 1.2 mg a day | NHS, reviewed 2020 [1] |
| Copper | Adults, EU (Adequate Intake) | 1.6 mg men, 1.3 mg women | EFSA, 2017 [5] |
| Manganese | Adult men / women, US and Canada (Adequate Intake) | 2.3 mg / 1.8 mg a day | Health Canada, 2025 [3] |
| Manganese | Pregnancy / breastfeeding, 19-50 (Adequate Intake) | 2.0 mg / 2.6 mg a day | Health Canada, 2025 [3] |
| Manganese | Adults, EU (Adequate Intake) | 3.0 mg a day | EFSA, 2017 [5] |
Copper upper limits for adults are 10,000 mcg (Health Canada) or 5 mg (EFSA). [3] [6] A 3 oz serving of liver in the table is above both, and a serving of oysters is near the EFSA figure, so ask a clinician before eating organ meats or shellfish often. Limits describe usual daily intake over time, and this table is not a dosing guide.
Frequently asked questions
Which foods are highest in copper?
In the USDA data we read, beef liver, oysters, shiitake mushrooms, crab, seeds and nuts rank highest per serving. [2]
Which foods are highest in manganese?
Mussels, brown rice, hazelnuts, chickpeas, spinach, pineapple and tofu were highest per serving in the table above. [2]
Can I get enough copper and manganese from food?
The NHS says you should be able to get all you need from a varied and balanced diet. [1]
Is manganese from supplements safe?
Not always. The NHS gives 4 mg or less a day as unlikely to cause harm for most people, and less for older people. [1] Ask a pharmacist.
Does eating a lot of zinc-rich food lower copper?
The reviews we read tie copper loss to long-term high-dose zinc supplements, not ordinary food. [9] [8]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Manganese upper limits and safety
Absorption and cautions
- Sources we read do not give absorption figures for copper or manganese from foods, so the table shows content, not what the body absorbs. Proper evidence not found for a food-by-food absorption comparison in the sources we searched (NHS, EFSA, Health Canada, PubMed).
- Zinc and copper compete. High-dose zinc supplements can cause copper deficiency (Zinc Toxicity, Copper Deficiency and Upper Limits).
- Wilson disease, in which copper builds up, calls for advice from the treating team about copper-rich foods. [8]
- Liver and kidney disease: high copper can harm both over time. [1] Ask a clinician about organ meats and supplements.
- Pregnancy and children: use the level for the stated group; ask before supplements (Pregnancy & Breastfeeding).
More: Trace Minerals in Food, Foods High in Zinc, Understanding Minerals.
References
- NHS (UK). Page last reviewed 3 August 2020. NHS, Vitamins and minerals: Others (zinc, copper, manganese and more). Read 2026-10-23.
- US Department of Agriculture. SR Legacy, April 2018 release. USDA FoodData Central, SR Legacy data files. Per-100 g values and portion weights read 2026-10-23; per-serving amounts calculated by us.
- Health Canada. Table page details dated 2025-11-19. Dietary reference intakes tables: Reference values for elements. Read 2026-10-23.
- Altarelli M, et al. Copper Deficiency: Causes, Manifestations, and Treatment. Nutrition in Clinical Practice 2019. PubMed 31209935. Read 2026-10-23 (abstract).
- European Food Safety Authority. Version 4, September 2017. EFSA, Summary of Dietary Reference Values (PDF). Read 2026-10-23.
- European Food Safety Authority. Version 1, August 2025. EFSA, Overview on Tolerable Upper Intake Levels (PDF). Read 2026-10-23.
- Dietary Manganese Exposure in the Adult Population in Germany-What Does it Mean in Relation to Health Risks? Molecular Nutrition & Food Research 2019. PubMed 31216097. Read 2026-10-23.
- Schoofs H, Schmit J, Rink L. Molecules 2024. Zinc Toxicity: Understanding the Limits. Read 2026-10-23.
- Plum LM, Rink L, Haase H. International Journal of Environmental Research and Public Health 2010. The Essential Toxin: Impact of Zinc on Human Health. Read 2026-10-23.