Nutrition Diet: What Foods Are High in Molybdenum?

October 6, 2025 •

4 min read

Molybdenum is an essential trace mineral that the human body needs for several vital functions, including breaking down toxins and processing genetic material. While only needed in small amounts, ensuring adequate intake through diet is crucial, making it important to understand what foods are high in molybdenum.

Quick Summary

An overview of molybdenum-rich foods, including legumes, whole grains, nuts, and organ meats, highlighting their role in promoting health. It also details the function of this trace mineral and why a varied diet typically prevents deficiency.

Key Points

Legumes are a top source: Black-eyed peas, lima beans, and lentils are among the richest dietary sources of molybdenum.
Organ meats are highly concentrated: Beef liver offers an exceptionally high amount of molybdenum, exceeding the daily recommendation in a single serving.
Grain and dairy contribute consistently: Whole grains and dairy products like milk and yogurt are dependable sources, especially for children and adults.
Soil quality affects content: The mineral content of plant-based foods can vary based on the soil where they were grown.
Deficiency is rare: Because molybdenum is abundant in many foods and only needed in small amounts, deficiency is extremely uncommon in healthy individuals.
Daily needs are easily met: A varied diet containing legumes, grains, and nuts is sufficient for most adults to meet the 45 mcg RDA.

Understanding the Role of Molybdenum

Before diving into specific food sources, it's helpful to understand why molybdenum is so important. As a trace mineral, our bodies only require a small amount, but it plays a crucial role as a cofactor for several key enzymes. These enzymes are involved in critical metabolic processes, including the metabolism of sulfur-containing amino acids and the breakdown of certain drugs and toxins. Molybdenum helps convert sulfites into sulfates, preventing the harmful buildup of sulfites in the body, a process that is particularly important for individuals with sulfite sensitivities.

The Impact of Soil Quality on Molybdenum Levels

It is important to note that the molybdenum content in plant-based foods is not consistent. The mineral is found in the soil, and the amount absorbed by plants can vary significantly depending on the soil's content and pH. Therefore, even within the same food category, there can be variations in mineral concentration. This variability means that relying on a single food for your daily intake is not ideal, reinforcing the importance of a varied and balanced diet to ensure adequate nutrient levels.

Top Food Sources High in Molybdenum

Thankfully, many common and accessible foods are excellent sources of this essential mineral, making deficiency extremely rare in most Western populations. The best sources tend to be legumes, grains, nuts, and certain animal products.

Legumes

Legumes are among the richest sources of molybdenum, making them a cornerstone of the mineral's intake, especially for plant-based diets.

Black-Eyed Peas: A powerhouse of molybdenum, a half-cup serving of boiled black-eyed peas can provide a significant portion of the daily value.
Lima Beans: Similar to other beans, lima beans are another great source, contributing a substantial amount of molybdenum per serving.
Lentils and Peas: All varieties of lentils and peas are also reliable sources of this trace mineral.
Peanuts: As a legume, peanuts offer a good amount of molybdenum in a single ounce.

Organ Meats

For those who consume animal products, organ meats are exceptionally rich in molybdenum.

Beef Liver: Beef liver is not only a fantastic source of iron and B vitamins but also contains a high concentration of molybdenum. Just a three-ounce serving of pan-fried beef liver can provide more than the daily requirement.

Grains and Cereals

Whole grains are a dependable source, particularly for adults who often get a large portion of their dietary molybdenum from grain products.

Whole-Wheat Bread: A single slice of whole-wheat bread can contribute to your daily intake.
Shredded Wheat Cereal: Certain fortified cereals like shredded wheat are good sources of molybdenum.
Rice: Both brown and white rice contain moderate amounts of the mineral.

Dairy Products

Dairy items, including milk and yogurt, are also good sources and contribute significantly to the intake of children and teens.

Yogurt: A cup of plain, low-fat yogurt provides a decent amount of molybdenum, along with other nutrients like calcium and probiotics.
Milk: A cup of 2% milk is another easy way to add this mineral to your diet.

Vegetables and Fruits

While generally containing less molybdenum than legumes, certain fruits and vegetables can still contribute to your daily intake.

Baked Potatoes: A medium baked potato with the skin on is a modest source of molybdenum.
Bananas: This popular fruit contains a helpful amount of the mineral.
Leafy Greens: Some leafy vegetables, such as spinach, contain molybdenum.

Comparison of Molybdenum Sources


Food Item	Serving Size	Approximate Molybdenum (mcg)
Black-eyed Peas (boiled)	½ cup	288
Beef Liver (pan-fried)	3 ounces	104
Lima Beans (boiled)	½ cup	104
Low-fat Yogurt (plain)	1 cup	26
2% Milk	1 cup	22
Baked Potato (with skin)	1 medium	16
Shredded Wheat Cereal	1 cup	15
Banana	1 medium	15
Whole-Wheat Bread	1 slice	12
Peanuts (dry roasted)	1 ounce	11

Molybdenum Requirements and Safety

The Recommended Dietary Allowance (RDA) for adult men and women is 45 micrograms (mcg) daily, with slightly higher recommendations for pregnant and breastfeeding individuals. The Tolerable Upper Intake Level (UL) is set at 2,000 mcg (2 mg) per day for adults to prevent potential adverse effects. However, toxicity is rare and typically linked to industrial exposure or excessively high supplement intake, not food consumption.

Conclusion

Understanding what foods are high in molybdenum is straightforward, given that a wide variety of readily available foods contain this essential trace mineral. By incorporating legumes, whole grains, nuts, and, for omnivores, organ meats and dairy into a diverse eating pattern, most people can easily meet their daily needs. Since molybdenum deficiency is incredibly rare, focusing on a balanced, nutrient-rich diet is the best approach rather than worrying about specific supplements. For more information on dietary minerals, consult authoritative resources such as the NIH Office of Dietary Supplements' fact sheets.

Frequently Asked Questions

Molybdenum is an essential trace mineral that acts as a cofactor for several key enzymes. These enzymes help process proteins, genetic material like DNA, and break down toxins and certain drugs.

For those on a plant-based diet, excellent sources of molybdenum include legumes like black-eyed peas, lima beans, and lentils, as well as whole grains such as shredded wheat and whole-wheat bread.

Yes, the amount of molybdenum in plant-based foods can vary significantly depending on the concentration of the mineral in the soil and water where the crops were grown.

The Recommended Dietary Allowance (RDA) for adults 19 years and older is 45 micrograms (mcg) per day. Pregnant and breastfeeding women need slightly more, around 50 mcg per day.

No, molybdenum deficiency is extremely rare. Due to its presence in many common foods and the small amount required, most people easily meet their needs through a balanced diet.

Excessive intake of molybdenum, typically from high-dose supplements rather than food, is rare but can be harmful. The Tolerable Upper Intake Level (UL) for adults is 2,000 mcg per day to prevent adverse effects.

A very rare genetic disorder called molybdenum cofactor deficiency prevents the body from utilizing molybdenum. This leads to a dangerous buildup of sulfites and can cause severe neurological damage and seizures, often resulting in death in early childhood.

Foods like bananas, potatoes (with skin), eggs, and some vegetables like spinach and carrots contain moderate amounts of molybdenum and can contribute to your daily intake.