Fruits High in Copper

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)
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)
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)
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)
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)
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)
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)
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)
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)
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)

See All 121 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 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 %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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Data Sources and References

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