Fruits High in Copper

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: July 28th, 2021

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.

Table of Contents

Introduction
List of Fruits High in Copper
Printable
Less Common Copper Rich Fruits
Dried Fruit High in Copper
About the Data
Nutrient Ranking Tool
Related
Feedback
References

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)

Nutrition Facts for Durian. (Source)

#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)

#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)

#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)

#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)

#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)

#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)

#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)

#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)

#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 121 Fruits High in Copper

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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

Food	Serving	Copper
#1 Mamey Sapote View (Source)	1 cup chopped	41% DV (0.4mg)
#2 Litchis (Lychees) View (Source)	per cup	31% DV (0.3mg)
#3 Sapodilla View (Source)	per cup	23% DV (0.2mg)
#4 Persimmon View (Source)	per fruit	21% DV (0.2mg)
#5 Jackfruit View (Source)	per cup sliced	14% DV (0.1mg)
#6 Nectarines View (Source)	per cup	14% DV (0.1mg)
#7 Plantains View (Source)	per cup	12% DV (0.1mg)
#8 Red and White Currants View (Source)	per cup	13% DV (0.1mg)
#9 Quinces View (Source)	per fruit	13% DV (0.1mg)
#10 Cherimoya View (Source)	per cup	12% DV (0.1mg)

Dried Fruit High in Copper

Food	Serving	Copper
#1 Dried Figs View (Source)	1 cup	48% DV (0.4mg)
#2 Dried Pears View (Source)	per oz	12% DV (0.1mg)
#3 Dried Peaches View (Source)	per oz	11% DV (0.1mg)
#4 Dried Apricots View (Source)	per cup	11% DV (0.1mg)
#5 Dried Mango View (Source)	per oz	9% DV (0.1mg)
#6 Prunes (Dried Plums) View (Source)	3 prunes	9% DV (0.1mg)
#7 Dried Blueberries View (Source)	1/4 cup	7% DV (0.1mg)
#8 Dried Apples View (Source)	per oz (5 rings)	6% DV (0.1mg)
#9 Dates (Deglet Noor) View (Source)	3 dates	5% DV (0mg)
#10 Dried Cranberries View (Source)	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.

From the Nutrient Ranking Tool

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

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Data Sources and References

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