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.
Hake, oven-baked
Type: Dish
Fish dishes -> Fish
Molybdenum
1.18mg per 100 grams
Hake, fried
Type: Dish
Fish dishes -> Fish
Molybdenum
1.10mg per 100 grams
Hake, hoki, raw
Type: Food
Fish dishes -> Fish
Molybdenum
1.00mg per 100 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.50mg per 100 grams
White fish, pangasius/hake/tilapia, average, oven-baked, without salt
Type: Dish
Fish dishes -> Fish
Molybdenum
0.39mg per 100 grams
Soya beans, boiled without salt
Type: Dish
Pulses and pulse dishes -> Pulses
Molybdenum
0.39mg per 90 grams
White fish, pangasius/hake/tilapia, average, boiled without salt
Type: Food
Fish dishes -> Fish
Molybdenum
0.38mg per 100 grams
Soya beans, dried
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.34mg per 35 grams
White fish, pangasius/hake/tilapia, average
Type: Food
Fish dishes -> Fish
Molybdenum
0.33mg per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.23mg per 113 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Molybdenum
0.21mg per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Molybdenum
0.21mg per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Molybdenum
0.21mg per 100 grams
Macaroni, gluten-free
Type: Food
Cereals and cereal products -> Pasta
Molybdenum
0.20mg per 100 grams
Soy product, alpro go on, soured, plain, fat 3.6%
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.18mg per 100 grams
Halibut, smoked
Type: Food
Fish dishes -> Fish products
Molybdenum
0.16mg per 318 grams
Pasta, gluten-free, average of industrial products
Type: Food
Cereals and cereal products -> Pasta
Molybdenum
0.12mg per 100 grams
Kidney, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Molybdenum
0.09mg per 100 grams
Sweet pepper
Type: Food
Vegetable dishes -> Vegetables
Molybdenum
0.08mg per 119 grams
Soy product, soured, 2% fat, calcium
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.07mg per 100 grams
Nettle, leaf, dried
Type: Food
Miscellaneous -> Spices
Molybdenum
0.07mg per 100 grams
Sweet pepper, boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Molybdenum
0.07mg per 85 grams
Liver sausage, liver pate, light, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.06mg per 100 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.06mg per 28 grams
Flour, soya flour, low-fat
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.05mg per 5 grams
Flour, soya flour, full fat
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.05mg per 5 grams
Soya product, non-dairy cream substitute, 17.5% fat
Type: Food
Milk dishes -> Cream
Molybdenum
0.05mg per 100 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.05mg per 28 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.05mg per 28 grams
White cabbage
Type: Food
Vegetable dishes -> Vegetables
Molybdenum
0.05mg per 908 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.04mg per 28 grams
Red cabbage
Type: Food
Vegetable dishes -> Vegetables
Molybdenum
0.04mg per 839 grams
Salmon in oil, canned
Type: Food
Fish dishes -> Fish products
Molybdenum
0.04mg per 417 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.04mg per 100 grams
Rice, white, long-grain, parboiled
Type: Food
Cereals and cereal products -> Rice
Molybdenum
0.04mg per 100 grams
Soy product, non-dairy cream substitute,5.2% fat
Type: Food
Milk dishes -> Milks >2% fat
Molybdenum
0.04mg per 100 grams
Liver sausage, liver pate, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.04mg per 100 grams
Pasta, gluten-free, average of industrial products, boiled without salt
Type: Dish
Cereals and cereal products -> Pasta
Molybdenum
0.03mg per 100 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.03mg per 100 grams
Black currant, dried, black currant powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.03mg per 100 grams
Cauliflower
Type: Food
Vegetable dishes -> Vegetables
Molybdenum
0.03mg per 588 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.03mg per 100 grams
Rice, brown
Type: Food
Cereals and cereal products -> Rice
Molybdenum
0.03mg per 100 grams
Iceberg lettuce
Type: Food
Vegetable dishes -> Vegetables
Molybdenum
0.03mg per 539 grams
Pineapple juice, unsweetened, vitamin c
Type: Food
Fruit and berry dishes -> Juices
Molybdenum
0.03mg per 250 grams
Pea, green, dried
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.02mg per 35 grams
Tomato juice, unsweetened
Type: Food
Vegetable dishes -> Vegetable juices
Molybdenum
0.02mg per 243 grams
Redfish, smoked
Type: Food
Fish dishes -> Fish products
Molybdenum
0.02mg per 198 grams
Mayonnaise, egg-free
Type: Dish
Fat and fat products -> Salad dressings and mayonnaises
Molybdenum
0.02mg per 100 grams
Asparagus, canned
Type: Food
Vegetable dishes -> Canned vegetables
Molybdenum
0.02mg per 411 grams
What you eat matters.