Top Fruits High in Copper

About Fruits and Copper

There are quite a number of fruits rich in copper, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest copper fruits include dates, raisins, olives, avocado, blackberry, kiwi, grapes, mango, pineapple and currants. Other copper rich fruits are raspberries, passion fruit, nectarine, pears, apricot, peach, jackfruit, figs, lime and cherries.

We calculated the top fruits for copper by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in copper.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Dates

image of dates

1 date has 0.09mg of copper, or about 7% of daily values for women and 5% for men.
Copper
0.09mg in
1 date (24g)
0.26mg in
200 Calories (72g)
7%
5%
22%
15%
Complete nutrition for Dates

Raisins

image of raisins

1 cup of raisin contains 0.5mg of copper, or about 42% of daily values for women and 29% for men.
Copper
0.5mg in
1 cup (165g)
0.2mg in
200 Calories (68g)
42%
29%
17%
12%
Complete nutrition for Raisins

Olives

image of olives

In 1 cup, olive has 0.34mg of copper, or about 28% of daily values for women and 20% for men.
Copper
0.34mg in
1 cup (134.4g)
0.43mg in
200 Calories (172g)
28%
20%
36%
25%
Complete nutrition for Olives

Avocado

image of avocado

1 cup of avocado contains 0.39mg of copper, or about 33% of daily values for women and 23% for men.
Copper
0.39mg in
1 cup (230g)
0.2mg in
200 Calories (120g)
33%
23%
17%
12%
Complete nutrition for Avocado

Blackberry

image of blackberry

In 1 cup, blackberry has 0.24mg of copper, or about 20% of daily values for women and 14% for men.
Copper
0.24mg in
1 cup (144g)
0.77mg in
200 Calories (465g)
20%
14%
64%
45%
Complete nutrition for Blackberry

Kiwi

image of kiwi

1 cup of kiwi contains 0.23mg of copper, or about 20% of daily values for women and 14% for men.
Copper
0.23mg in
1 cup (180g)
0.43mg in
200 Calories (328g)
20%
14%
36%
25%
Complete nutrition for Kiwi

Grapes

image of grapes

In 1 cup, grape has 0.19mg of copper, or about 16% of daily values for women and 11% for men.
Copper
0.19mg in
1 cup (151g)
0.37mg in
200 Calories (290g)
16%
11%
31%
22%
Complete nutrition for Grapes

Mango

image of mango

1 cup of mango contains 0.18mg of copper, or about 15% of daily values for women and 11% for men.
Copper
0.18mg in
1 cup (165g)
0.37mg in
200 Calories (333g)
15%
11%
31%
22%
Complete nutrition for Mango

Pineapple

image of pineapple

In 1 cup, pineapple has 0.18mg of copper, or about 15% of daily values for women and 11% for men.
Copper
0.18mg in
1 cup (165g)
0.44mg in
200 Calories (400g)
15%
11%
37%
26%
Complete nutrition for Pineapple

Currants

image of currants

1 cup of currant contains 0.12mg of copper, or about 10% of daily values for women and 7% for men.
Copper
0.12mg in
1 cup (112g)
0.38mg in
200 Calories (357g)
10%
7%
32%
22%
Complete nutrition for Currants

Raspberries

image of raspberries

In 1 cup, raspberry has 0.11mg of copper, or about 9% of daily values for women and 7% for men.
Copper
0.11mg in
1 cup (123g)
0.35mg in
200 Calories (385g)
9%
7%
29%
20%
Complete nutrition for Raspberries

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 0.2mg of copper, or about 17% of daily values for women and 12% for men.
Copper
0.2mg in
1 cup (236g)
0.18mg in
200 Calories (206g)
17%
12%
15%
10%
Complete nutrition for Passion Fruit

Nectarine

image of nectarine

1 small nectarine has 0.11mg of copper, or about 9% of daily values for women and 7% for men.
Copper
0.11mg in
1 small (129g)
0.39mg in
200 Calories (455g)
9%
7%
33%
23%
Complete nutrition for Nectarine

Pears

image of pears

1 cup of pear contains 0.11mg of copper, or about 10% of daily values for women and 7% for men.
Copper
0.11mg in
1 cup (140g)
0.29mg in
200 Calories (351g)
10%
7%
24%
17%
Complete nutrition for Pears

Apricot

image of apricot

In 1 cup, apricot has 0.12mg of copper, or about 10% of daily values for women and 7% for men.
Copper
0.12mg in
1 cup (155g)
0.32mg in
200 Calories (417g)
10%
7%
27%
19%
Complete nutrition for Apricot

Peach

image of peach

1 cup of peach contains 0.12mg of copper, or about 10% of daily values for women and 7% for men.
Copper
0.12mg in
1 cup (154g)
0.37mg in
200 Calories (476g)
10%
7%
31%
22%
Complete nutrition for Peach

Jackfruit

image of jackfruit

In 1 cup, jackfruit has 0.13mg of copper, or about 10% of daily values for women and 7% for men.
Copper
0.13mg in
1 cup (165g)
0.16mg in
200 Calories (211g)
10%
7%
13%
9%
Complete nutrition for Jackfruit

Figs

image of figs

1 large fig contains 0.04mg of copper, or about 4% of daily values for women and 3% for men.
Copper
0.04mg in
1 large (64g)
0.19mg in
200 Calories (270g)
4%
3%
16%
11%
Complete nutrition for Figs

Lime

image of lime

In 1 fruit, lime has 0.04mg of copper, or about 4% of daily values for women and 3% for men.
Copper
0.04mg in
1 fruit (67g)
0.43mg in
200 Calories (667g)
4%
3%
36%
25%
Complete nutrition for Lime

Cherries

image of cherries

1 cup of cherry contains 0.08mg of copper, or about 7% of daily values for women and 5% for men.
Copper
0.08mg in
1 cup (138g)
0.19mg in
200 Calories (317g)
7%
5%
16%
11%
Complete nutrition for Cherries


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