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.

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.


#1: Guavas
Copper in 100g 1 cup (165g)1 fruit, without refuse (55g)
0.2mg (12% DV) 0.4mg (20% DV)0.1mg (7% DV)
Click to see complete nutrition facts.


#2: Durian
Copper in 100g 1 cup, chopped or diced (243g)1 fruit (602g)
0.2mg (10% DV) 0.5mg (24% DV)1.2mg (60% DV)
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#3: Avocados
Copper in 100g 1 cup, cubes (150g)1 avocado, NS as to Florida or California (201g)
0.2mg (10% DV) 0.3mg (15% DV)0.4mg (20% DV)
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#4: Blackberries
Copper in 100g 1 cup (144g)
0.2mg (8% DV) 0.2mg (12% DV)
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#5: Pomegranates
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)
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#6: Litchis
Copper in 100g 1 cup (190g)1 fruit without refuse (10g)
0.1mg (7% DV) 0.3mg (13% DV)0mg (1% DV)
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#7: Starfruit (Carambola)
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)
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#8: Kiwifruit
Copper in 100g 1 cup, sliced (180g)1 fruit (2" dia) (69g)
0.1mg (7% DV) 0.2mg (13% DV)0.1mg (5% DV)
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#9: Grapes (European Type Such As Thompson Seedless)
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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#10: Green Olives (Pickled Canned or Bottled)
Copper in 100g 1 olive (3g)
0.1mg (6% DV) 0mg (0% DV)
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#11: Persimmons
Copper in 100g 1 fruit (2-1/2" dia) (168g)
0.1mg (6% DV) 0.2mg (10% DV)
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#12: Mangos
Copper in 100g 1 cup pieces (165g)1 fruit without refuse (336g)
0.1mg (6% DV) 0.2mg (10% DV)0.4mg (20% DV)
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#13: Pineapple
Copper in 100g 1 cup, chunks (165g)1 fruit (905g)
0.1mg (6% DV) 0.2mg (10% DV)1mg (54% DV)
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#14: Bosc Pears
Copper in 100g 1 cup, sliced (140g)1 medium (179g)
0.1mg (5% DV) 0.1mg (7% DV)0.2mg (9% DV)
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#15: Raspberries
Copper in 100g 1 cup (123g)10 raspberries (19g)
0.1mg (5% DV) 0.1mg (6% DV)0mg (1% DV)
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Mamey Sapote0.2mg (11% DV) per 100 gram serving0.4mg (19% DV) per 1 cup 1" pieces (175 grams)1.2mg (61% DV) per 1 fruit without refuse (558 grams) Click to see complete nutrition facts for Mamey Sapote
Carissa (Natal-Plum)0.2mg (11% DV) per 100 gram serving0.3mg (17% DV) per 1 cup slices (150 grams) Click to see complete nutrition facts for Raw Carissa (Natal-Plum)
Fried Green Plantains0.2mg (9% DV) per 100 gram serving0.2mg (11% DV) per 1 cup (118 grams)0.1mg (5% DV) per 10 slices (1/4" thick) (53 grams) Click to see complete nutrition facts for Fried Green Plantains
Longans0.2mg (8% DV) per 100 gram serving0mg (0% DV) per 1 fruit without refuse (3 grams) Click to see complete nutrition facts for Raw Longans
Quinces (Raw)0.1mg (7% DV) per 100 gram serving0.1mg (6% DV) per 1 fruit without refuse (92 grams) Click to see complete nutrition facts for Raw Quinces
Currants (Red and White)0.1mg (5% DV) per 100 gram serving0.1mg (6% DV) per 1 cup (112 grams) Click to see complete nutrition facts for Red and White Currants
Kumquats0.1mg (5% DV) per 100 gram serving0mg (1% DV) per 1 fruit without refuse (19 grams) Click to see complete nutrition facts for Raw Kumquats
Dried Longans0.8mg (40% DV) per 100 gram serving0mg (1% DV) per 1 fruit (2 grams) Click to see complete nutrition facts for Longans dried
Dried Litchis (Lychees)0.6mg (32% DV) per 100 gram serving0mg (1% DV) per 1 fruit (3 grams) Click to see complete nutrition facts for Litchis dried
Prunes0.6mg (31% DV) per 100 gram serving0.8mg (41% DV) per 1 cup (132 grams) Click to see complete nutrition facts for Dehydrated Prunes (low-moisture)
Dried Apricots0.6mg (29% DV) per 100 gram serving0.7mg (35% DV) per 1 cup (119 grams) Click to see complete nutrition facts for Dehydrated Apricots (low-moisture) sulfured
Dried Peaches0.5mg (25% DV) per 100 gram serving0.6mg (29% DV) per 1 cup (116 grams) Click to see complete nutrition facts for Dehydrated Peaches (low-moisture) sulfured uncooked
Dried Zante Currants0.5mg (23% DV) per 100 gram serving0.7mg (33% DV) per 1 cup (144 grams) Click to see complete nutrition facts for Dried Zante Currants
Dried Japanese Persimmons0.4mg (22% DV) per 100 gram serving0.2mg (7% DV) per 1 fruit without refuse (34 grams) Click to see complete nutrition facts for Dried Japanese Persimmons
Seedless Golden Raisins0.4mg (18% DV) per 100 gram serving0.6mg (30% DV) per 1 cup, packed (165 grams)0.5mg (26% DV) per 1 cup (not packed) (145 grams) Click to see complete nutrition facts for Seedless Golden Raisins
Medjool Dates0.4mg (18% DV) per 100 gram serving0.1mg (4% DV) per 1 date, pitted (24 grams) Click to see complete nutrition facts for Medjool Dates
Dried Sweetened Mangos0.3mg (15% DV) per 100 gram serving Click to see complete nutrition facts for Dried Sweetened Mangos
Dried Figs0.3mg (14% DV) per 100 gram serving0.4mg (21% DV) per 1 cup (149 grams) Click to see complete nutrition facts for Dried Figs
    • USDA National Nutrient Database for Standard Reference, Release 28.
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