Fruits High in Copper

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Powered by USDA Nutrition Data.
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

Durian1 Durian
Copper
per Cup Chopped
Copper
per 100g
Copper
per 200 Calories
0.5mg
(56% DV)
0.2mg
(23% DV)
0.3mg
(31% DV)
Half an avocado2 Avocados
Copper
per Avocado
Copper
per 100g
Copper
per 200 Calories
0.4mg
(42% DV)
0.2mg
(21% DV)
0.2mg
(26% DV)
Half a guava3 Guavas
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.4mg
(42% DV)
0.2mg
(26% DV)
0.7mg
(75% DV)
Pomegranate4 Pomegranate
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.3mg
(31% DV)
0.2mg
(18% DV)
0.4mg
(42% DV)
Blackberries on the stem5 Blackberries
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.2mg
(26% DV)
0.2mg
(18% DV)
0.8mg
(85% DV)
Slices of kiwifruit6 Kiwifruit
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.2mg
(26% DV)
0.1mg
(14% DV)
0.4mg
(47% DV)
Mangos7 Mangos
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.2mg
(20% DV)
0.1mg
(12% DV)
0.4mg
(41% DV)
Pineapples8 Pineapple
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.2mg
(20% DV)
0.1mg
(12% DV)
0.4mg
(49% DV)
Half an apricot9 Apricots
Copper
per Cup
Copper
per 100g
Copper
per 200 Calories
0.1mg
(13% DV)
0.1mg
(9% DV)
0.3mg
(36% DV)
Bananas10 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

Printable One Page Sheet

Click to Print
Printable list of high copper fruits including durian, avocados, guavas, pomegranates, blackberries, kiwifruit, mangos, pineapples, apricots, and bananas. The current daily value (DV) for copper is 0.9mg.

Less Common Copper Rich Fruits

FoodServingCopper
1 Mamey Sapote1 cup chopped41% DV
(0.4mg)
2 Litchis (Lychees)per cup31% DV
(0.3mg)
3 Sapodillaper cup23% DV
(0.2mg)
4 Persimmonper fruit21% DV
(0.2mg)
5 Jackfruitper cup sliced14% DV
(0.1mg)
6 Nectarinesper cup14% DV
(0.1mg)
7 Plantainsper cup12% DV
(0.1mg)
8 Red and White Currantsper cup13% DV
(0.1mg)
9 Quincesper fruit13% DV
(0.1mg)
10 Cherimoyaper cup12% DV
(0.1mg)

Dried Fruit High in Copper

FoodServingCopper
1 Dried Figs1 cup48% DV
(0.4mg)
2 Dried Pearsper oz12% DV
(0.1mg)
3 Dried Peachesper oz11% DV
(0.1mg)
4 Dried Apricotsper cup11% DV
(0.1mg)
5 Dried Mangoper oz9% DV
(0.1mg)
6 Prunes (Dried Plums)3 prunes9% DV
(0.1mg)
7 Dried Blueberries1/4 cup7% DV
(0.1mg)
8 Dried Applesper oz (5 rings)6% DV
(0.1mg)
9 Dates (Deglet Noor)3 dates5% DV
(0mg)
10 Dried Cranberries1/4 cup3% 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 daily value (%DV) is a general guideline for consumption that will prevent deficiency of a nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Medline Plus on Copper
  2. U.S. Agricultural Research Service Food Data Central
  3. NIH: Dietary Supplement Label Database
MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Try the recipe nutrition calculator, or daily meal planner.

Create a free account to log and track foods.

feedback