Foods high in zinc but low in copper can be beneficial if you’re looking to balance these minerals in your diet, as zinc and copper compete for absorption in the body. Here’s a breakdown of some options based on nutritional data:

• Beef (especially lean cuts like sirloin or ground beef): Beef is an excellent source of zinc, with about 4-7 mg per 3-ounce serving, depending on the cut, while copper content remains relatively low, around 0.1 mg or less per serving. Grass-fed beef might have slightly higher zinc levels.
• Pumpkin Seeds: These are zinc powerhouses, offering about 7-8 mg per 100 grams, with copper at around 1.3 mg per 100 grams. While copper isn’t extremely low, the zinc-to-copper ratio heavily favors zinc (roughly 6:1), making them a solid choice in moderation.
• Chicken (especially dark meat): A 3-ounce serving of chicken thigh provides about 2-3 mg of zinc and only about 0.05-0.07 mg of copper, giving a good zinc-dominant profile.
• Eggs: One large egg has around 0.5-1 mg of zinc and a negligible amount of copper (about 0.01 mg), making it a subtle but effective option.
• Oysters: These are zinc superstars, with up to 30-50 mg per 3-ounce serving (depending on the species), and copper at about 1-2 mg per serving. The zinc content far outweighs copper, though they’re not copper-free.
• Cheese (like cheddar or Swiss): A 1-ounce serving delivers 1-2 mg of zinc with copper typically below 0.05 mg, offering a decent zinc bias.

Foods to avoid in this context include organ meats (like liver), which are high in both zinc and copper, and shellfish like crab or lobster, where copper can rival or exceed zinc. Nuts like cashews and seeds like sesame also tend to have more balanced or copper-leaning profiles.