Fruits High in Copper

Fruits can be a good source of fiber, protein, iron, and copper.

An adequate intake of copper is necessary for energy production, iron transport, 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.

• 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)

  Nutrition Facts for Durian. (Source)
• 2. Avocados

  Copper per Avocado	Copper per 100g	Copper per 200 Calories
  0.4mg (42% DV)	0.2mg (21% DV)	0.2mg (26% DV)

  Nutrition Facts for Avocados. (Source)
• 3. Guavas

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.4mg (42% DV)	0.2mg (26% DV)	0.7mg (75% DV)

  Nutrition Facts for Guavas. (Source)
• 4. Pomegranate

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.3mg (31% DV)	0.2mg (18% DV)	0.4mg (42% DV)

  Nutrition Facts for Pomegranates. (Source)
• 5. Blackberries

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.2mg (26% DV)	0.2mg (18% DV)	0.8mg (85% DV)

  Nutrition Facts for Blackberries. (Source)
• 6. Kiwifruit

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.2mg (26% DV)	0.1mg (14% DV)	0.4mg (47% DV)

  Nutrition Facts for Kiwifruit. (Source)
• 7. Mangos

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.2mg (20% DV)	0.1mg (12% DV)	0.4mg (41% DV)

  Nutrition Facts for Mangos. (Source)
• 8. Pineapple

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.2mg (20% DV)	0.1mg (12% DV)	0.4mg (49% DV)

  Nutrition Facts for Pineapple. (Source)
• 9. Apricots

  Copper per Cup	Copper per 100g	Copper per 200 Calories
  0.1mg (13% DV)	0.1mg (9% DV)	0.3mg (36% DV)

  Nutrition Facts for Apricots. (Source)
• 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)

  Nutrition Facts for Bananas. (Source)

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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	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

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)

Copper Requirements By Age and Gender

The recommended daily allowance (RDA) for copper ranges from 330mcg (0.33mg) to 1000mcg (1mg) per day. The daily value for copper is 0.9mg (900mcg) per day. (2)
Note: 1mg = 1000mcg (micrograms)

Life Stage	RDA
Infants*
0-6 months old	200mcg (micrograms)
7-12 months old	220mcg (micrograms)
Children
1-3 years old	340mcg
4-8 years old	440mcg
Males
9-13 years old	700mcg
14-18 years old	890mcg
19-50 years old	900mcg
50+ years old	900mcg
Females
9-13 years old	700mcg
14-18 years old	890mcg
19-50 years old	900mcg
50+ years old	900mcg
Pregnancy
14-18 years old	1000mcg
18+ years old	1000mcg
Lactation
14-18 years old	985mcg
18+ years old	1000mcg

*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Copper.

From the Nutrient Ranking Tool

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

Related

• High Copper Foods
• High Copper Vegetables
• Fruits and Vegetables High in Iron
• High Zinc Foods
• High Magnesium Foods
• High Selenium Foods

Data Sources and References

1. Hirase N, Abe Y, Sadamura S, Yufu Y, Muta K, Umemura T, Nishimura J, Nawata H, Ideguchi H. Copper as an essential nutrient Acta Haematol. 1992;87(4):195-7. doi: 10.1159/000204758. 1519434
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels