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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.


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List of Fruits High in Copper

1 Durian
Durian
2 Avocados
Half an avocado
3 Guavas
Half a guava
4 Pomegranate
Pomegranate
5 Blackberries
Blackberries on the stem
6 Kiwifruit
Slices of kiwifruit
7 Mangos
Mangos
8 Pineapple
Pineapples
9 Apricots
Half an apricot
10 Bananas
Bananas

See All 143 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

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 cup13% 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)

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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. USDA National Nutrient Database for Standard Reference, Release 28.
  3. NIH: Dietary Supplement Label Database
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