Copper Rich Fruits

Welcome to the list of the top 100 fruits highest in copper content. Where the amount of copper ranges from 1.06 mg to 0.04 mg per 100g. The top fruit is Rowal, raw with the highest copper content, which in 100g contains 1.06 mg of copper.

The total recommended daily allowance or RDA for copper is 2 mg. For the 100g serving of Rowal, raw, which contains 1.06 mg of copper, the corresponding RDA copper percentage is 53 %, which is the highest item from the list of fruits high in copper.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Rowal, raw has a nutritional value score of 17.00 out of 100.Comparing the copper content and the nutritional density in 100g for Rowal, raw; We class this as a high copper content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of fruits.

Other important and copper related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Rowal, raw, which is the top of the fruits list for copper content in your diet, the amount of Energy is 111.00 kcal (6% RDA), the amount of Protein is 2.30 g (4% RDA), the amount of Total Fat is 2.00 g (3% RDA) and the amount of Carbohydrate is 23.90 g (18% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the copper content in Rowal, raw from the list of fruits.

Top Twenty List - Highest copper Content per 100g

Below is a basic list for copper in fruits for the top 20 fruits. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Rowal, raw 1.06mg (53%RDA)
2. Dates, medjool 0.36mg (18%RDA)
3. Raisins, golden seedless 0.36mg (18%RDA)
4. Raisins, seedless 0.32mg (16%RDA)
5. Avocados, raw, Florida 0.31mg (16%RDA)
6. Raisins, seeded 0.30mg (15%RDA)
7. Guavas, common, raw 0.23mg (12%RDA)
8. Carissa, (natal-plum), raw 0.21mg (11%RDA)
9. Dates, deglet noor 0.21mg (11%RDA)
10. Sapote, mamey, raw 0.21mg (11%RDA)
11. Avocados, raw, all commercial varieties 0.19mg (10%RDA)
12. Plantains, green, fried 0.18mg (9%RDA)
13. Avocados, raw, California 0.17mg (9%RDA)
14. Blackberries, raw 0.17mg (9%RDA)
15. Longans, raw 0.17mg (9%RDA)
16. Pomegranates, raw 0.16mg (8%RDA)
17. Litchis, raw 0.15mg (8%RDA)
18. Kiwifruit, ZESPRI SunGold, raw 0.15mg (8%RDA)
19. Carambola, (starfruit), raw 0.14mg (7%RDA)
20. Grapes, red or green (European type, such as Thompson seedless), raw 0.13mg (7%RDA)

Highest Amount of copper per Serving

Please remember that the above gives an accurate value in 100g for high copper foods in your diet. You should also take into account portion sizes when you are considering the copper nutritional content.

The food with the highest copper content per typical serving is Rowal, raw which contains 1.21 mg in 0.500 cup (or 114.00 g). The percentage of the recommended daily value for this serving is 61 %. For this serving the Energy content is 126.54 kcal (6% RDA), the Protein content is 2.62 g (5% RDA), the Total Fat content is 2.28 g (4% RDA) and the Carbohydrate content is 27.25 g (21% RDA).

Milligrams of copper in fruits (per 100g)

The list below gives the total copper content in the top 100 items from the general description 'fruits' each of which show the copper amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of copper can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 86 items. The highest amount of copper from the 86 raw items is in Rowal, raw where the content is 1.06 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of copper from the 4 cooked items is in Guava sauce, cooked where the amount is 0.08 mg per 100g. Comparing raw and cooked fruits shows that cooking can change the levels of copper by 0.98 mg in a 100g serving.

Nutritional Information Summary