Fruits High in Copper
An adequate intake of copper is necessary for a healthy immune system and healthy bones. Copper also works with iron to create blood cells and reduce the risk of anemia. (1)
Fruits can be a good source of fiber, protein, iron, and even copper.
Fruits high in copper include durian, avocados, guavas, pomegranates, blackberries, kiwifruit, mangos, pineapples, apricots, and bananas. (2) The current daily value (DV) for copper is 0.9mg. (3)
For more high copper fruits see the extended list of less common fruits rich in copper and dried fruits high in copper.
List of Fruits High in Copper
#1: Durian
| Copper per Cup Chopped | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.5mg (56% DV) | 0.2mg (23% DV) | 0.3mg (31% DV) |
#2: Avocados
| Copper per Avocado | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.4mg (42% DV) | 0.2mg (21% DV) | 0.2mg (26% DV) |
#3: Guavas
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.4mg (42% DV) | 0.2mg (26% DV) | 0.7mg (75% DV) |
#4: Pomegranate
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.3mg (31% DV) | 0.2mg (18% DV) | 0.4mg (42% DV) |
#5: Blackberries
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (26% DV) | 0.2mg (18% DV) | 0.8mg (85% DV) |
#6: Kiwifruit
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (26% DV) | 0.1mg (14% DV) | 0.4mg (47% DV) |
#7: Mangos
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (20% DV) | 0.1mg (12% DV) | 0.4mg (41% DV) |
#8: Pineapple
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (20% DV) | 0.1mg (12% DV) | 0.4mg (49% DV) |
#9: Apricots
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.1mg (13% DV) | 0.1mg (9% DV) | 0.3mg (36% DV) |
#10: Bananas
| Copper per Cup Sliced | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.1mg (13% DV) | 0.1mg (9% DV) | 0.2mg (19% DV) |
See All 121 Fruits High in Copper
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Less Common Copper Rich Fruits
| Food | Serving | Copper |
|---|---|---|
| #1 Mamey Sapote | 1 cup chopped | 41% DV (0.4mg) |
| #2 Litchis (Lychees) | per cup | 31% DV (0.3mg) |
| #3 Sapodilla | per cup | 23% DV (0.2mg) |
| #4 Persimmon | per fruit | 21% DV (0.2mg) |
| #5 Jackfruit | per cup sliced | 14% DV (0.1mg) |
| #6 Nectarines | per cup | 14% DV (0.1mg) |
| #7 Plantains | per cup | 12% DV (0.1mg) |
| #8 Red and White Currants | per cup | 13% DV (0.1mg) |
| #9 Quinces | per fruit | 13% DV (0.1mg) |
| #10 Cherimoya | per cup | 12% DV (0.1mg) |
Dried Fruit High in Copper
| Food | Serving | Copper |
|---|---|---|
| #1 Dried Figs | 1 cup | 48% DV (0.4mg) |
| #2 Dried Pears | per oz | 12% DV (0.1mg) |
| #3 Dried Peaches | per oz | 11% DV (0.1mg) |
| #4 Dried Apricots | per cup | 11% DV (0.1mg) |
| #5 Dried Mango | per oz | 9% DV (0.1mg) |
| #6 Prunes (Dried Plums) | 3 prunes | 9% DV (0.1mg) |
| #7 Dried Blueberries | 1/4 cup | 7% DV (0.1mg) |
| #8 Dried Apples | per oz (5 rings) | 6% DV (0.1mg) |
| #9 Dates (Deglet Noor) | 3 dates | 5% DV (0mg) |
| #10 Dried Cranberries | 1/4 cup | 3% DV (0mg) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
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- Foods High in Copper
- Foods Low in Copper
- Vegetables High in Copper
- Fruits High in Copper
- Vegetarian Foods High in Copper
- Nuts High in Copper
- Grains High in Copper
- Beans High in Copper
- Dairy High in Copper
- Breakfast Cereals High in Copper
- Fast Foods High in Copper
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