Which fruit has the most copper? Understanding Fruit and Mineral Nutrition

October 14, 2025 •

4 min read

While many fruits contain trace amounts of this vital mineral, certain varieties are notably higher, making them excellent dietary additions. Knowing which fruit has the most copper can be a key piece of information for those looking to optimize their mineral intake for better health.

Quick Summary

This article explores which fruits are the best sources of copper, differentiating between fresh and dried options, and highlights the importance of this essential mineral for overall wellness.

Key Points

Highest Fresh Fruit: Among fresh fruits, durian and mamey sapote generally have the highest copper content per serving.
Dried Fruit Concentration: Dried fruits like figs are an exceptionally rich and concentrated source of copper.
Daily Requirements: Fruits alone are typically not enough to meet the 900 mcg Recommended Dietary Allowance (RDA) for adults, necessitating a diverse diet.
Enhance Absorption: Pairing copper-rich foods with sources of Vitamin C, such as berries or citrus, can improve your body's mineral absorption.
Balanced Intake: The best diet for copper includes not just fruit but also other rich sources like nuts, seeds, legumes, shellfish, and organ meats.
Copper's Vital Roles: This essential mineral is crucial for energy production, iron metabolism, and maintaining healthy connective tissues.

The Importance of Copper in Your Diet

Copper is an essential trace mineral, meaning the human body needs it in small amounts to function correctly. It plays a crucial role in several key bodily processes. First, it is integral to energy production, helping cells convert nutrients into usable energy. Second, copper is vital for iron metabolism, facilitating the absorption and transport of iron throughout the body, which is essential for forming red blood cells and preventing anemia. Third, copper supports the immune system and is necessary for maintaining healthy connective tissues, which gives strength and elasticity to the skin, blood vessels, and bones. A balanced intake is crucial, as both deficiency and excessive consumption can lead to health issues.

Which Fruit Takes the Crown?

When evaluating which fruit has the most copper, it is important to distinguish between fresh and dried varieties, as the latter have a much higher concentration due to water removal. Among fresh fruits, several varieties stand out:

Durian: Often cited as one of the top fresh fruits for copper content, providing a significant percentage of the daily value per cup.
Mamey Sapote: This tropical fruit is also a very strong contender, offering a considerable amount of copper per cup.
Avocado: While not traditionally considered a sweet fruit, this nutrient-dense food is rich in copper. A single medium-sized avocado contains a notable amount of the mineral.
Guava: This tropical fruit is another good source of copper, with a cup providing a healthy percentage of the daily needs.
Lychee: Known for its high vitamin C content, lychees also offer a good amount of copper per 100g.

The Concentrated Power of Dried Fruits

When considering concentrated sources, dried fruits often surpass their fresh counterparts. Dried fruits offer a more potent dose of minerals in a smaller package. For instance, dried figs provide a very high amount of copper per cup, making them a highly effective source. Other dried fruits like apricots and prunes are also valuable contributors to your copper intake. However, it's essential to consume dried fruits in moderation due to their higher sugar content.

Comparison of Copper Content in Fruits

Here is a comparison of the copper content in various fruits, based on approximate values found in nutritional databases. Remember that actual content can vary based on factors like soil quality and ripeness.


Fruit (Fresh)	Serving Size	Approximate Copper Content	Percent Daily Value (DV)
Durian	1 cup, chopped	0.5 mg	56%
Avocado	1 medium	0.4 mg	42%
Guava	1 cup	0.4 mg	42%
Blackberries	1 cup	0.2 mg	26%
Kiwi	1 cup	0.2 mg	26%
Mango	1 cup, chopped	0.2 mg	20%
Pineapple	1 cup, chopped	0.2 mg	20%


Dried Fruit	Serving Size	Approximate Copper Content	Percent Daily Value (DV)
Dried Figs	1 cup	0.4 mg	48%
Dried Apricots	1 cup	0.1 mg	11%
Prunes	5 prunes	0.2 mg	-

How to Maximize Copper Absorption

While eating copper-rich fruits is a good first step, certain dietary strategies can help your body absorb and utilize the mineral more efficiently.

Pair with Vitamin C: Vitamin C is known to enhance the absorption of minerals. Consider pairing copper-rich foods with other vitamin C-rich fruits like citrus, strawberries, or bell peppers.
Add Healthy Fats: Consuming healthy fats, such as those found in avocados, can aid in the absorption of fat-soluble vitamins and other minerals, including copper.
Watch Your Zinc Intake: High levels of zinc can compete with copper for absorption. While both are essential, it's wise to ensure your intake is balanced. Foods like red meat and fortified cereals are high in zinc.

Beyond Fruit: Other Significant Sources

It is important to remember that fruits, even the highest-copper ones, are generally not sufficient on their own to meet the recommended daily intake of 900 mcg for adults. To build a comprehensive diet rich in this mineral, consider these powerful non-fruit sources:

Shellfish: Oysters, crabs, and lobster are among the most copper-rich foods available.
Organ Meats: Beef liver, for example, is a powerhouse of copper and other nutrients.
Nuts and Seeds: Cashews, almonds, and sunflower seeds are excellent vegetarian and vegan sources of copper.
Legumes: Lentils, chickpeas, and beans also contribute significantly to your daily copper intake.
Dark Chocolate: A delicious way to get a concentrated dose of copper and antioxidants.

Conclusion: Fruit as Part of a Balanced Diet

In conclusion, while durian, mamey sapote, and avocado top the list of fresh fruits, and dried figs are a potent concentrated source, a holistic view is crucial for optimal nutrition. Fruits are a valuable component, but they should be consumed as part of a larger, balanced diet that includes a variety of high-copper foods. By incorporating a mix of plant-based and, where appropriate, animal-based sources, you can ensure a robust and healthy intake of this vital mineral. For a diverse and delicious way to meet your nutritional needs, focus on integrating a variety of colorful and nutrient-dense foods, both fruit and non-fruit, into your daily meals.

Here is a potentially helpful external resource for further nutritional information on foods.

Frequently Asked Questions

Among all food types, shellfish, organ meats like liver, and certain nuts and seeds are the most concentrated sources of copper, far surpassing the levels found in any fruit.

No, it is highly unlikely to meet the Recommended Dietary Allowance (RDA) of 900 mcg per day for adults by eating fruit alone. Fruits should be part of a larger, balanced diet including other copper-rich foods.

Per serving, dried fruits have a higher concentration of copper and other minerals because their water content has been removed. A cup of dried figs, for instance, contains a significant amount of the mineral.

The copper in fruits aids in energy production, supports immune function, helps with iron absorption, and contributes to the maintenance of healthy connective tissues.

Symptoms of a copper deficiency can include anemia, fatigue, weakened immunity leading to frequent infections, and bone problems.

Copper toxicity from food sources is very rare in healthy individuals because the body regulates its absorption well. Excessive intake typically occurs from supplements or contaminated water, not from a standard diet of copper-rich fruits.

Yes, vegetarians and vegans can obtain sufficient copper by including a variety of plant-based sources in their diet, such as nuts (cashews, almonds), seeds, legumes (lentils, beans), and whole grains.