Foods High in Molybdenum: Top Sources and Daily Needs

Molybdenum Foods high in molybdenum and how much you need · Trace elements

Molybdenum is a mineral that is essential for humans due to its role in certain enzyme function.

Women, a day

0.06 mg

Men, a day

0.06 mg

Upper limit a day

0.6 mg

Foods that have it

702

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, soy bean; cranberry, dried, cranberry powder and soy mince have the most molybdenum per serving. Among animal foods, the most are in hake, hoki; liver and skyr, plain, 4% fat.

Plant sources

Foods highest in molybdenum

Ranked from 702 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Hake, hoki, raw 1.1 mg

serving (110 g) · Fish 1,692% of daily
2

Soy bean, boiled 0.39 mg

serving (90 g) · Pulses 603% of daily
3

White fish, pangasius/hake/tilapia, average 0.37 mg

serving (110 g) · Fish 566% of daily
4

Cranberry, dried, cranberry powder 0.2 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 308% of daily
5

Liver, boiled 0.18 mg

serving (85 g) · Offal dishes 280% of daily
6

Roasted liver 0.18 mg

serving (85 g) · Offal dishes 270% of daily
7

Soy mince 0.17 mg

serving (35 g) · Pulse products 258% of daily
8

Soy flour, low-fat 0.15 mg

serving (15 g) · Pulse products 231% of daily
9

Soy product, soured, 2% fat, calcium 0.12 mg

serving (170 g) · Yoghurt 191% of daily
10

Macaroni, gluten-free 0.11 mg

serving (55 g) · Pasta 171% of daily
11

Kidney, boiled, salt 0.07 mg

serving (85 g) · Offal dishes 111% of daily
12

Sweet pepper, boiled 0.07 mg

serving (85 g) · Cooked vegetables 109% of daily
13

Pasta, gluten-free, average 0.06 mg

serving (55 g) · Pasta 98% of daily
14

Halibut, smoked 0.03 mg

serving (55 g) · Fish products 42% of daily
15

Mussel in water, canned 0.03 mg

serving (85 g) · Crustaceans and molluscs 39% of daily
16

Tofu (without calcium sulfate) 0.02 mg

block (85 g) · Pulse products 38% of daily
17

Pea, green, dried 0.02 mg

serving (35 g) · Pulses 38% of daily
18

Tomato juice 0.02 mg

cup (240 g) · Vegetable juices 37% of daily
19

Pineapple juice, vitamin c 0.02 mg

serving (240 g) · Juices 37% of daily
20

Green bean, string bean, boiled 0.02 mg

serving (90 g) · Pulses 31% of daily
21

Skyr, plain, 4% fat 0.02 mg

serving (170 g) · Quark 29% of daily
22

Rice, long-grain, parboiled 0.02 mg

serving (45 g) · Rice 28% of daily
23

Cranberry lingonberry juice 0.02 mg

serving (240 g) · Juices 28% of daily
24

Yoghurt, plain, bulgarian, 9% fat 0.02 mg

serving (170 g) · Yoghurt 26% of daily
25

Lingonberry, dried, lingonberry powder 0.02 mg

serving (40 g) · Nuts, seeds and dried fruits 26% of daily
26

Blackberry 0.02 mg

serving (140 g) · Berries 23% of daily
27

Rice cooking cream 0.01 mg

serving (240 g) · Cream 23% of daily
28

Sorghum flour 0.01 mg

serving (30 g) · Flour 22% of daily
29

Black currant 0.01 mg

serving (140 g) · Berries 22% of daily
30

Cloudberry 0.01 mg

serving (140 g) · Berries 22% of daily
31

Pineapple 0.01 mg

serving (140 g) · Fruits 22% of daily
32

Cream quark, 10% fat 0.01 mg

serving (110 g) · Quark 21% of daily
33

Pork ribs, fried 0.01 mg

serving (85 g) · Steaks and chops 21% of daily
34

Bilberry or blueberry, dried, bilberry powder 0.01 mg

serving (40 g) · Nuts, seeds and dried fruits 20% of daily
35

Brown rice 0.01 mg

serving (45 g) · Rice 20% of daily
36

Tomato, crushed, canned 0.01 mg

serving (130 g) · Canned vegetables 20% of daily
37

Milk, whole milk, 3.5% fat, boiled 0.01 mg

serving (240 g) · Milks >2% fat 19% of daily
38

Pork chop, grilled 0.01 mg

serving (85 g) · Steaks and chops 19% of daily
39

Orange juice 0.01 mg

serving (240 g) · Juices 18% of daily
40

Sour milk, 0.8% fat 0.01 mg

serving (240 g) · Soured milks 18% of daily
41

Curd milk, plain, 3.5% fat 0.01 mg

serving (240 g) · Cultured milks 18% of daily
42

Soured milk gefilus, skim 0.1 fat 0.01 mg

serving (240 g) · Soured milks 18% of daily
43

Black currant juice 0.01 mg

serving (240 g) · Juice drink 18% of daily
44

Hare, grilled/fried 0.01 mg

serving (85 g) · Steaks and chops 18% of daily
45

Quark, 2,3% fat, low-lactose 0.01 mg

serving (110 g) · Quark 18% of daily
46

Wheat whole, boiled 0.01 mg

serving (140 g) · Rice 17% of daily
47

Cheese, home-made cheese, 9-14% fat 0.01 mg

serving (110 g) · Cheese, unripened, fresh cheese 17% of daily
48

Roach 0.01 mg

serving (110 g) · Fish 17% of daily
49

Noodle, whole wheat 0.01 mg

serving (55 g) · Pasta 16% of daily
50

Amaranth flour 0.01 mg

serving (30 g) · Flour 16% of daily

1

Soy bean, boiled 0.39 mg

serving (90 g) · Pulses 603% of daily
2

Cranberry, dried, cranberry powder 0.2 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 308% of daily
3

Soy mince 0.17 mg

serving (35 g) · Pulse products 258% of daily
4

Soy flour, low-fat 0.15 mg

serving (15 g) · Pulse products 231% of daily
5

Soy product, soured, 2% fat, calcium 0.12 mg

serving (170 g) · Yoghurt 191% of daily
6

Macaroni, gluten-free 0.11 mg

serving (55 g) · Pasta 171% of daily
7

Sweet pepper, boiled 0.07 mg

serving (85 g) · Cooked vegetables 109% of daily
8

Tofu (without calcium sulfate) 0.02 mg

block (85 g) · Pulse products 38% of daily
9

Pea, green, dried 0.02 mg

serving (35 g) · Pulses 38% of daily
10

Tomato juice 0.02 mg

cup (240 g) · Vegetable juices 37% of daily
11

Pineapple juice, vitamin c 0.02 mg

serving (240 g) · Juices 37% of daily
12

Green bean, string bean, boiled 0.02 mg

serving (90 g) · Pulses 31% of daily
13

Rice, long-grain, parboiled 0.02 mg

serving (45 g) · Rice 28% of daily
14

Cranberry lingonberry juice 0.02 mg

serving (240 g) · Juices 28% of daily
15

Lingonberry, dried, lingonberry powder 0.02 mg

serving (40 g) · Nuts, seeds and dried fruits 26% of daily
16

Blackberry 0.02 mg

serving (140 g) · Berries 23% of daily
17

Rice cooking cream 0.01 mg

serving (240 g) · Cream 23% of daily
18

Sorghum flour 0.01 mg

serving (30 g) · Flour 22% of daily
19

Black currant 0.01 mg

serving (140 g) · Berries 22% of daily
20

Cloudberry 0.01 mg

serving (140 g) · Berries 22% of daily
21

Pineapple 0.01 mg

serving (140 g) · Fruits 22% of daily
22

Bilberry or blueberry, dried, bilberry powder 0.01 mg

serving (40 g) · Nuts, seeds and dried fruits 20% of daily
23

Brown rice 0.01 mg

serving (45 g) · Rice 20% of daily
24

Tomato, crushed, canned 0.01 mg

serving (130 g) · Canned vegetables 20% of daily
25

Orange juice 0.01 mg

serving (240 g) · Juices 18% of daily
26

Black currant juice 0.01 mg

serving (240 g) · Juice drink 18% of daily
27

Wheat whole, boiled 0.01 mg

serving (140 g) · Rice 17% of daily
28

Amaranth flour 0.01 mg

serving (30 g) · Flour 16% of daily
29

Leek, boiled 0.01 mg

serving (85 g) · Cooked vegetables 16% of daily
30

Spinach boiled 0.01 mg

serving (85 g) · Cooked vegetables 15% of daily
31

Quinoa 0.01 mg

serving (45 g) · Flour 14% of daily
32

Turnip 0.01 mg

serving (85 g) · Vegetables 13% of daily
33

Mushroom, boletus, russula 0.01 mg

serving (85 g) · Mushroom 13% of daily
34

Swiss chard 0.01 mg

serving (85 g) · Vegetables 13% of daily
35

Spinach 0.01 mg

serving (85 g) · Vegetables 13% of daily
36

Tomato puree 0.01 mg

serving (60 g) · Condiments 12% of daily
37

Cooking cream, soy, 14% fat 0.01 mg

serving (15 g) · Cream 11% of daily
38

Grape, green, seedless 0.01 mg

serving (140 g) · Fruits 11% of daily
39

Orange 0.01 mg

serving (140 g) · Fruits 11% of daily
40

Potato wedges, oven-baked 0.01 mg

serving (110 g) · Fried potatoes, French fries 11% of daily
41

Pasta, wheat germ pasta 0.01 mg

serving (55 g) · Pasta 10% of daily
42

Asparagus, canned 0.01 mg

serving (130 g) · Canned vegetables 10% of daily
43

Barley malt for beer 0.01 mg

serving (30 g) · Miscellaneous ingredients 9% of daily
44

Oat macaroni, boiled 0.01 mg

serving (140 g) · Pasta 9% of daily
45

Potato 0.01 mg

serving (110 g) · Cooked potatoes 8% of daily
46

Woolly milkcap, blanched 0 mg

serving (85 g) · Mushroom 7% of daily
47

Northern milkcap, blanched 0 mg

serving (85 g) · Mushroom 7% of daily
48

Potatoflake 0 mg

serving (20 g) · Miscellaneous ingredients 6% of daily
49

French fries, frozen 0 mg

serving (85 g) · Fried potatoes, French fries 6% of daily
50

Liquorice, licorice 0 mg

serving (30 g) · Confectionery 5% of daily

Learn about molybdenum

What does molybdenum do for the body?

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.

How much molybdenum do I need?

According to the European Society for Clinical Nutrition and Metabolism (ESPEN), the average minimum molybdenum intake is around 25 micrograms per day. According to European Food Safety Authority (EFSA), the adequate daily intake of molybdenum for adults should be around 65 micrograms per day. However, individual molybdenum needs may vary and it's best to consult with a healthcare professional to determine your specific requirements.

Can molybdenum be harmful?

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.

What if your molybdenum is low?

Molybdenum deficiency from dietary intake is not a concern for healthy individuals, as the excretion of molybdenum is balanced with its intake.

How do vegans get their molybdenum 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.

How much molybdenum do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily molybdenum

0.07 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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