Fruits High in Copper
Written by Daisy Whitbread, MScN
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.
Fruits can be a good source of fiber, protein, iron, and even copper. Below are 15 fruits highest in copper, including guavas, durians, avocados, blackberries, pomegranates, litchis, starfruit, kiwifruit, grapes, green olives, persimmons, mangos, pineapples, bosc pears, and raspberries. The current daily value (DV) for copper is 2mg. For more high copper fruits see the extended list of less common fruits rich in copper and dried fruits high in copper.
| Copper in 100g | 1 cup (165g) | 1 fruit, without refuse (55g) |
| 0.2mg (12% DV) | 0.4mg (20% DV) | 0.1mg (7% DV) |
| Copper in 100g | 1 cup, chopped or diced (243g) | 1 fruit (602g) |
| 0.2mg (10% DV) | 0.5mg (24% DV) | 1.2mg (60% DV) |
| Copper in 100g | 1 cup, cubes (150g) | 1 avocado (201g) |
| 0.2mg (10% DV) | 0.3mg (15% DV) | 0.4mg (20% DV) |
See more avocado health benefits and fun facts.
Click to see complete nutrition facts.
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| Copper in 100g | 1 cup (144g) |
| 0.2mg (8% DV) | 0.2mg (12% DV) |
| Copper in 100g | 1/2 cup arils (seed/juice sacs) (87g) | 1 pomegranate (4" dia) (282g) |
| 0.2mg (8% DV) | 0.1mg (7% DV) | 0.4mg (23% DV) |
| Copper in 100g | 1 cup (190g) | 1 fruit without refuse (10g) |
| 0.1mg (7% DV) | 0.3mg (13% DV) | 0mg (1% DV) |
| Copper in 100g | 1 cup, cubes (132g) | 1 medium (3-5/8" long) (91g) |
| 0.1mg (7% DV) | 0.2mg (9% DV) | 0.1mg (6% DV) |
| Copper in 100g | 1 cup, sliced (180g) | 1 fruit (2" dia) (69g) |
| 0.1mg (7% DV) | 0.2mg (13% DV) | 0.1mg (5% DV) |
Click to see complete nutrition facts.
| Copper in 100g | 1 cup (151g) | 10 grapes (49g) |
| 0.1mg (6% DV) | 0.2mg (9% DV) | 0.1mg (3% DV) |
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| Copper in 100g | Per Olive (4g) |
| 0.25mg (13% DV) | 0.01mg (1% DV) |
| Copper in 100g | 1 fruit (2-1/2" dia) (168g) |
| 0.1mg (6% DV) | 0.2mg (10% DV) |
| Copper in 100g | 1 cup pieces (165g) | 1 fruit without refuse (336g) |
| 0.1mg (6% DV) | 0.2mg (10% DV) | 0.4mg (20% DV) |
| Copper in 100g | 1 cup, chunks (165g) | 1 fruit (905g) |
| 0.1mg (6% DV) | 0.2mg (10% DV) | 1mg (54% DV) |
| Copper in 100g | 1 cup, sliced (140g) | 1 medium (179g) |
| 0.1mg (5% DV) | 0.1mg (7% DV) | 0.2mg (9% DV) |
| Copper in 100g | 1 cup (123g) | 10 raspberries (19g) |
| 0.1mg (5% DV) | 0.1mg (7% DV) | 0.02mg (1% DV) |
