Components -> Minerals -> Trace elements
Molybdenum is a mineral that is essential for humans due to its role in certain enzyme function.
Molybdenum has been found to be a cofactor for proper functioning of 4 enzymes. These enzymes are involved in metabolism of sulfur-containing amino acids, purines, pyrimidines, as well as involved in the process of detoxification.
A minimum requirement for this mineral is around 25 μg per day, while the recommended dietary allowance (RDA) for adults is around 45 μg per day. However, individual molybdenum needs may vary and it's best to consult with a healthcare professional to determine your specific requirements.
It is very unlikely to experience molybdenum toxicity from dietary intake. However, unsupervised molybdenum supplementation may cause adverse effects such as seizures, joint pain, and other issues. Therefore, it is best to consult with your healthcare provider before taking any supplementation.
Molybdenum deficiency from dietary intake is not a concern for healthy individuals, as the excretion of molybdenum is balanced with its intake.
Vegans can get their molybdenum intake from plant-based sources such as legumes, whole grains, nuts, seeds, and leafy green vegetables. These foods are naturally rich in molybdenum, which is a mineral required for various functions in the body.
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Hake, hoki, raw
Type: Food
Fish dishes -> Fish
Molybdenum
1.10mg per 110 grams
White fish, pangasius/hake/tilapia, average
Type: Food
Fish dishes -> Fish
Molybdenum
0.37mg per 110 grams
Soy bean
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.34mg per 35 grams
White fish, pangasius/hake/tilapia, average, oven-baked
Type: Food
Fish dishes -> Fish
Molybdenum
0.33mg per 85 grams
White fish, pangasius/hake/tilapia, average, boiled
Type: Food
Fish dishes -> Fish
Molybdenum
0.32mg per 85 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.20mg per 40 grams
Liver, boiled
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.18mg per 85 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.17mg per 85 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.17mg per 85 grams
Soy flour, low-fat
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.15mg per 15 grams
Soy flour
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.15mg per 15 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.14mg per 85 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.14mg per 85 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.13mg per 85 grams
Soy product, soured, 2% fat, calcium
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.12mg per 170 grams
Macaroni, gluten-free
Type: Food
Cereals and cereal products -> Pasta
Molybdenum
0.11mg per 55 grams
Sweet pepper, boiled
Type: Food
Vegetable dishes -> Cooked vegetables
Molybdenum
0.07mg per 85 grams
Pasta, gluten-free, average
Type: Food
Cereals and cereal products -> Pasta
Molybdenum
0.06mg per 55 grams
Sweet pepper
Type: Food
Vegetable dishes -> Vegetables
Molybdenum
0.06mg per 85 grams
Kidney
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.05mg per 85 grams
Liver sausage, liver pate, light, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.03mg per 55 grams
Tofu (without calcium sulfate)
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.03mg per 100 grams
Halibut, smoked
Type: Food
Fish dishes -> Fish products
Molybdenum
0.03mg per 55 grams
Mussel in water, canned
Type: Food
Fish dishes -> Crustaceans and molluscs
Molybdenum
0.03mg per 85 grams
Pea, green, dried
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 35 grams
Tomato juice
Type: Food
Vegetable dishes -> Vegetable juices
Molybdenum
0.02mg per 240 grams
Pineapple juice, vitamin c
Type: Food
Fruit and berry dishes -> Juices
Molybdenum
0.02mg per 240 grams
Pea, boiled
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 90 grams
Liver sausage, liver pate, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.02mg per 55 grams
Skyr, plain, 4% fat
Type: Food
Milk dishes -> Quark
Molybdenum
0.02mg per 170 grams
Green bean, string bean
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 90 grams
Rice, long-grain, parboiled
Type: Food
Cereals and cereal products -> Rice
Molybdenum
0.02mg per 45 grams
Pea, green, frozen
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 90 grams
Sugar snap pea
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 90 grams
Cranberry lingonberry juice
Type: Food
Fruit and berry dishes -> Juices
Molybdenum
0.02mg per 240 grams
Pea, green
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 85 grams
Yoghurt, plain, bulgarian, 9% fat
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.02mg per 170 grams
Skyr, <0.5% fat
Type: Food
Milk dishes -> Quark
Molybdenum
0.02mg per 170 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.02mg per 40 grams
Yoghurt, turkish/greek, 10% fat, lactose-free
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.02mg per 170 grams
Rice cooking cream
Type: Food
Milk dishes -> Cream
Molybdenum
0.01mg per 240 grams
Sorghum flour
Type: Food
Cereals and cereal products -> Flour
Molybdenum
0.01mg per 30 grams
Yoghurt, turkish/greek, 10% fat
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.01mg per 170 grams
Cream, 25% fat
Type: Food
Milk dishes -> Cream
Molybdenum
0.01mg per 100 grams
Black currant
Type: Food
Fruit and berry dishes -> Berries
Molybdenum
0.01mg per 140 grams
Cloudberry
Type: Food
Fruit and berry dishes -> Berries
Molybdenum
0.01mg per 140 grams
Pineapple
Type: Food
Fruit and berry dishes -> Fruits
Molybdenum
0.01mg per 140 grams
Pineapple, with skin
Type: Food
Fruit and berry dishes -> Fruits
Molybdenum
0.01mg per 140 grams
Yoghurt, 6-8%
Type: Food
Milk dishes -> Fermented milk products, other
Molybdenum
0.01mg per 170 grams
Cream quark, 10% fat
Type: Food
Milk dishes -> Quark
Molybdenum
0.01mg per 110 grams
What you eat matters.