Fruits High in Copper
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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
#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) |
#2: Avocados
| Copper per Avocado | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.4mg (42% DV) | 0.2mg (21% DV) | 0.2mg (26% DV) |
#3: Guavas
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.4mg (42% DV) | 0.2mg (26% DV) | 0.7mg (75% DV) |
#4: Pomegranate
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.3mg (31% DV) | 0.2mg (18% DV) | 0.4mg (42% DV) |
#5: Blackberries
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (26% DV) | 0.2mg (18% DV) | 0.8mg (85% DV) |
#6: Kiwifruit
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (26% DV) | 0.1mg (14% DV) | 0.4mg (47% DV) |
#7: Mangos
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (20% DV) | 0.1mg (12% DV) | 0.4mg (41% DV) |
#8: Pineapple
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.2mg (20% DV) | 0.1mg (12% DV) | 0.4mg (49% DV) |
#9: Apricots
| Copper per Cup | Copper per 100g | Copper per 200 Calories |
|---|---|---|
| 0.1mg (13% DV) | 0.1mg (9% DV) | 0.3mg (36% DV) |
#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 143 Fruits High in Copper
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Less Common Copper Rich Fruits
| Food | Serving | Copper |
|---|---|---|
| #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 | 13% 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
| Food | Serving | Copper |
|---|---|---|
| #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) |
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From the Nutrient Ranking Tool
- Foods High in Copper
- Foods Low in Copper
- Vegetables High in Copper
- Fruits High in Copper
- Vegetarian Foods High in Copper
- Nuts High in Copper
- Grains High in Copper
- Beans High in Copper
- Dairy High in Copper
- Breakfast Cereals High in Copper
- Fast Foods High in Copper
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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