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
Give 20%+ of a day per serving: 72 foods · 42 plant

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

Also high in it

Are you getting enough molybdenum?

Knowing where molybdenum comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in molybdenum

Ranked from 701 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 · over the upper limit
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

Soya drink, calcium 0.11 mg

cup (243 g) · Vegetable juices 170% of daily
12

Kidney, boiled, salt 0.07 mg

serving (85 g) · Offal dishes 111% of daily
13

Sweet pepper, boiled 0.07 mg

serving (85 g) · Cooked vegetables 109% of daily
14

Pasta, gluten-free, average 0.06 mg

serving (55 g) · Pasta 98% of daily
15

Halibut, smoked 0.03 mg

serving (55 g) · Fish products 42% of daily
16

Buckwheat 0.03 mg

serving (45 g) · Rice 42% of daily
17

Mussel in water, canned 0.03 mg

serving (85 g) · Crustaceans and molluscs 39% of daily
18

Tofu (without calcium sulfate) 0.02 mg

block (85 g) · Pulse products 38% of daily
19

Pea, green, dried 0.02 mg

serving (35 g) · Pulses 38% of daily
20

Tomato juice 0.02 mg

cup (240 g) · Vegetable juices 37% of daily
21

Pineapple juice, vitamin c 0.02 mg

serving (240 g) · Juices 37% of daily
22

Whey powder 0.02 mg

serving (30 g) · Miscellaneous ingredients 35% of daily
23

Green bean, string bean, boiled 0.02 mg

serving (90 g) · Pulses 31% of daily
24

Skyr, plain, 4% fat 0.02 mg

serving (170 g) · Quark 29% of daily
25

Rice, long-grain, parboiled 0.02 mg

serving (45 g) · Rice 28% of daily
26

Cranberry lingonberry juice 0.02 mg

serving (240 g) · Juices 28% of daily
27

Yoghurt, plain, bulgarian, 9% fat 0.02 mg

serving (170 g) · Yoghurt 26% of daily
28

Brown rice flour 0.02 mg

serving (30 g) · Flour 26% of daily
29

Lingonberry, dried, lingonberry powder 0.02 mg

serving (40 g) · Nuts, seeds and dried fruits 26% of daily
30

Millet, wholegrain 0.02 mg

serving (45 g) · Rice 24% of daily
31

Blackberry 0.02 mg

serving (140 g) · Berries 23% of daily
32

Rice cooking cream 0.01 mg

serving (240 g) · Cream 23% of daily
33

Sorghum flour 0.01 mg

serving (30 g) · Flour 22% of daily
34

Pineapple, dried 0.01 mg

serving (40 g) · Nuts, seeds and dried fruits 22% of daily
35

Black currant 0.01 mg

serving (140 g) · Berries 22% of daily
36

Cloudberry 0.01 mg

serving (140 g) · Berries 22% of daily
37

Cream quark, 10% fat 0.01 mg

serving (110 g) · Quark 21% of daily
38

Pork ribs, fried 0.01 mg

serving (85 g) · Steaks and chops 21% of daily
39

Tomato, crushed, canned 0.01 mg

serving (130 g) · Canned vegetables 20% of daily
40

Pork chop, grilled 0.01 mg

serving (85 g) · Steaks and chops 19% of daily
41

Orange juice 0.01 mg

serving (240 g) · Juices 18% of daily
42

Milk, goat milk 0.01 mg

serving (240 g) · Milks >2% fat 18% of daily
43

Sour milk, 0.8% fat 0.01 mg

serving (240 g) · Soured milks 18% of daily
44

Curd milk, plain, 3.5% fat 0.01 mg

serving (240 g) · Cultured milks 18% of daily
45

Soured milk gefilus, skim 0.1 fat 0.01 mg

serving (240 g) · Soured milks 18% of daily
46

Black currant juice 0.01 mg

serving (240 g) · Juice drink 18% of daily
47

Hare, grilled/fried 0.01 mg

serving (85 g) · Steaks and chops 18% of daily
48

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

serving (110 g) · Quark 18% of daily
49

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

serving (110 g) · Cheese, unripened, fresh cheese 17% of daily
50

Roach 0.01 mg

serving (110 g) · Fish 17% 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

Soya drink, calcium 0.11 mg

cup (243 g) · Vegetable juices 170% of daily
8

Sweet pepper, boiled 0.07 mg

serving (85 g) · Cooked vegetables 109% of daily
9

Buckwheat 0.03 mg

serving (45 g) · Rice 42% of daily
10

Tofu (without calcium sulfate) 0.02 mg

block (85 g) · Pulse products 38% of daily
11

Pea, green, dried 0.02 mg

serving (35 g) · Pulses 38% of daily
12

Tomato juice 0.02 mg

cup (240 g) · Vegetable juices 37% of daily
13

Pineapple juice, vitamin c 0.02 mg

serving (240 g) · Juices 37% of daily
14

Green bean, string bean, boiled 0.02 mg

serving (90 g) · Pulses 31% of daily
15

Rice, long-grain, parboiled 0.02 mg

serving (45 g) · Rice 28% of daily
16

Cranberry lingonberry juice 0.02 mg

serving (240 g) · Juices 28% of daily
17

Brown rice flour 0.02 mg

serving (30 g) · Flour 26% of daily
18

Lingonberry, dried, lingonberry powder 0.02 mg

serving (40 g) · Nuts, seeds and dried fruits 26% of daily
19

Millet, wholegrain 0.02 mg

serving (45 g) · Rice 24% of daily
20

Blackberry 0.02 mg

serving (140 g) · Berries 23% of daily
21

Rice cooking cream 0.01 mg

serving (240 g) · Cream 23% of daily
22

Sorghum flour 0.01 mg

serving (30 g) · Flour 22% of daily
23

Pineapple, dried 0.01 mg

serving (40 g) · Nuts, seeds and dried fruits 22% of daily
24

Black currant 0.01 mg

serving (140 g) · Berries 22% of daily
25

Cloudberry 0.01 mg

serving (140 g) · Berries 22% of daily
26

Tomato, crushed, canned 0.01 mg

serving (130 g) · Canned vegetables 20% of daily
27

Orange juice 0.01 mg

serving (240 g) · Juices 18% of daily
28

Black currant juice 0.01 mg

serving (240 g) · Juice drink 18% of daily
29

Amaranth flour 0.01 mg

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

Leek, boiled 0.01 mg

serving (85 g) · Cooked vegetables 16% of daily
31

Spinach boiled 0.01 mg

serving (85 g) · Cooked vegetables 15% 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

Chanterelle 0.01 mg

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

Spinach 0.01 mg

serving (85 g) · Vegetables 13% of daily
37

French fries, frozen 0.01 mg

serving (85 g) · Fried potatoes, French fries 13% of daily
38

Tomato puree 0.01 mg

serving (60 g) · Condiments 12% of daily
39

Cooking cream, soy, 14% fat 0.01 mg

serving (15 g) · Cream 11% of daily
40

Grape, green, seedless 0.01 mg

serving (140 g) · Fruits 11% of daily
41

Orange 0.01 mg

serving (140 g) · Fruits 11% of daily
42

Mandarin, average, without skin 0.01 mg

serving (140 g) · Fruits 11% of daily
43

Potato wedges, oven-baked 0.01 mg

serving (110 g) · Fried potatoes, French fries 11% of daily
44

Pasta, wheat germ pasta 0.01 mg

serving (55 g) · Pasta 10% of daily
45

Asparagus, canned 0.01 mg

serving (130 g) · Canned vegetables 10% of daily
46

Barley malt for beer 0.01 mg

serving (30 g) · Miscellaneous ingredients 9% of daily
47

Oat macaroni, boiled 0.01 mg

serving (140 g) · Pasta 9% of daily
48

Potato 0.01 mg

serving (110 g) · Cooked potatoes 8% of daily
49

Woolly milkcap, blanched 0 mg

serving (85 g) · Mushroom 7% of daily
50

Potatoflake 0 mg

serving (20 g) · Miscellaneous ingredients 6% 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.

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Weight

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Height

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Your daily molybdenum

0.07 mg

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

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