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

• 1. Durian + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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 + Add

  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, 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 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

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

• 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. 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