Fruits High in Copper

Fruits High in Copper

Fruits can be a good source of many different nutrients, including fiber, protein, iron, and copper.

An adequate intake of copper is necessary for a variety of functions throughout the body, including energy production, iron transport, nervous system function, cholesterol metabolism, bone and connective tissue production, and immune system function. (1)

Fruits high in copper include durian, avocados, guavas, pomegranates, blackberries, kiwifruit, mangos, pineapples, apricots, and bananas. The current daily value (DV) for copper is 0.9mg. (2)

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

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

Dried Fruit High in Copper

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

Copper Requirements By Age and Gender

The recommended daily allowance (RDA) for copper ranges from 330mcg (0.33mg) to 1000mcg (1mg) per day, depending on a person's age and gender. The daily value (DV) for copper is 0.9mg (900mcg) per day. The daily value is a general guideline that will prevent nutrient deficiency for most people and is listed on food labels, while the RDA is specific for particular groups of people. (2)
Note: 1mg = 1000mcg (micrograms)

Life StageRDA
Infants*
0-6 months old200mcg (micrograms)
7-12 months old220mcg (micrograms)
Children
1-3 years old340mcg
4-8 years old440mcg
Males
9-13 years old700mcg
14-18 years old890mcg
19-50 years old900mcg
50+ years old900mcg
Females
9-13 years old700mcg
14-18 years old890mcg
19-50 years old900mcg
50+ years old900mcg
Pregnancy
14-18 years old1000mcg
18+ years old1000mcg
Lactation
14-18 years old985mcg
18+ years old1000mcg
*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Copper.

Use the ranking tool links below to select foods and create your own food list to share or print.


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

Data Sources and References

  1. Kumar P, Hamza N, Madhok B, De Alwis N, Sharma M, Miras AD, Mahawar KK. Copper Deficiency: Causes, Manifestations, and Treatment Obes Surg. 2016 Jun;26(6):1335-42. doi: 10.1007/s11695-016-2162-8. 27034062
  2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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.