Fruits High in Copper

Written by Daisy Whitbread, MScN
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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

Durian

#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)
Nutrition Facts for Durian. (Source)
Half an avocado

#2: Avocados

Copper
per Avocado		Copper
per 100g		Copper
per 200 Calories
0.4mg
(42% DV)		0.2mg
(21% DV)		0.2mg
(26% DV)
Nutrition Facts for Avocados. (Source)
Half a guava

#3: Guavas

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.4mg
(42% DV)		0.2mg
(26% DV)		0.7mg
(75% DV)
Nutrition Facts for Guavas. (Source)
Pomegranate

#4: Pomegranate

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.3mg
(31% DV)		0.2mg
(18% DV)		0.4mg
(42% DV)
Nutrition Facts for Pomegranates. (Source)
Blackberries on the stem

#5: Blackberries

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.2mg
(26% DV)		0.2mg
(18% DV)		0.8mg
(85% DV)
Nutrition Facts for Blackberries. (Source)
Slices of kiwifruit

#6: Kiwifruit

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.2mg
(26% DV)		0.1mg
(14% DV)		0.4mg
(47% DV)
Nutrition Facts for Kiwifruit. (Source)
Mangos

#7: Mangos

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.2mg
(20% DV)		0.1mg
(12% DV)		0.4mg
(41% DV)
Nutrition Facts for Mangos. (Source)
Pineapples

#8: Pineapple

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.2mg
(20% DV)		0.1mg
(12% DV)		0.4mg
(49% DV)
Nutrition Facts for Pineapple. (Source)
Half an apricot

#9: Apricots

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.1mg
(13% DV)		0.1mg
(9% DV)		0.3mg
(36% DV)
Nutrition Facts for Apricots. (Source)
Bananas

#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)
Nutrition Facts for Bananas. (Source)

See All 143 Fruits High in Copper

Printable One Page Sheet

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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 Sapote
(Source)		1 cup chopped41% DV
(0.4mg)
#2 Litchis (Lychees)
(Source)		per cup31% DV
(0.3mg)
#3 Sapodilla
(Source)		per cup23% DV
(0.2mg)
#4 Persimmon
(Source)		per fruit21% DV
(0.2mg)
#5 Jackfruit
(Source)		per cup sliced14% DV
(0.1mg)
#6 Nectarines
(Source)		per cup14% DV
(0.1mg)
#7 Plantains
(Source)		per cup13% DV
(0.1mg)
#8 Red and White Currants
(Source)		per cup13% DV
(0.1mg)
#9 Quinces
(Source)		per fruit13% DV
(0.1mg)
#10 Cherimoya
(Source)		per cup12% DV
(0.1mg)

Dried Fruit High in Copper

FoodServingCopper
#1 Dried Figs
(Source)		1 cup48% DV
(0.4mg)
#2 Dried Pears
(Source)		per oz12% DV
(0.1mg)
#3 Dried Peaches
(Source)		per oz11% DV
(0.1mg)
#4 Dried Apricots
(Source)		per cup11% DV
(0.1mg)
#5 Dried Mango
(Source)		per oz9% DV
(0.1mg)
#6 Prunes (Dried Plums)
(Source)		3 prunes9% DV
(0.1mg)
#7 Dried Blueberries
(Source)		1/4 cup7% DV
(0.1mg)
#8 Dried Apples
(Source)		per oz (5 rings)6% DV
(0.1mg)
#9 Dates (Deglet Noor)
(Source)		3 dates5% DV
(0mg)
#10 Dried Cranberries
(Source)		1/4 cup3% DV
(0mg)

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Data Sources and References

  1. Medline Plus on Copper
  2. U.S. Agricultural Research Service Food Data Central
  3. NIH: Dietary Supplement Label Database

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