The Highest Molybdenum Food: Black-Eyed Peas
Boiled black-eyed peas are the clear frontrunner for the food with the highest molybdenum content based on available data. A single half-cup serving provides 288 mcg, which is more than six times the 45 mcg Recommended Dietary Allowance (RDA) for adults. This remarkable concentration highlights the value of legumes in providing this important mineral. Beyond their high molybdenum levels, black-eyed peas are also excellent sources of fiber, protein, and iron, making them a nutritious addition to stews, salads, and side dishes.
Other Abundant Dietary Sources
While black-eyed peas may top the list, a variety of other readily available foods are also excellent sources of molybdenum. Including a diverse range of these foods in your diet can ensure you meet your daily needs without difficulty, as most people naturally consume sufficient quantities.
Organ Meats
Organ meats are another rich source of molybdenum, primarily because the body stores excess amounts of the mineral in organs like the liver. A three-ounce serving of pan-fried beef liver contains 104 mcg of molybdenum, which is a significant portion of the daily value. Beef liver is also packed with other essential nutrients, including iron, protein, and various B vitamins.
Other Legumes and Nuts
Many different types of legumes and nuts are notable sources of molybdenum. Their specific content can vary depending on the soil conditions where they were grown, but they consistently rank high.
- Lima Beans: A half-cup of boiled lima beans contains 104 mcg of molybdenum, matching the high content of beef liver.
- Lentils: Known for their fiber and protein, lentils are also an excellent source of molybdenum. A cup of cooked lentils can contain around 49 mcg.
- Peanuts: This common legume provides a good amount of molybdenum, with a 1-ounce serving of dry-roasted peanuts containing 11 mcg.
- Almonds: A quarter-cup of almonds can provide approximately 25 mcg of molybdenum.
Whole Grains and Cereals
Whole grains are another category of foods that contribute significantly to daily molybdenum intake, particularly for adults. Fortified cereals are also good sources.
- Whole-Wheat Bread: A single slice contains about 12 mcg.
- Oats: A cup of cooked oats provides roughly 37 mcg of molybdenum.
- Shredded Wheat Cereal: A cup serving can offer 15 mcg of molybdenum.
Dairy Products
Dairy products like milk and yogurt contain molybdenum, and due to high consumption rates, they are a primary source for children and adolescents.
- Plain, Low-Fat Yogurt: One cup provides 26 mcg of molybdenum.
- Milk (2% milkfat): A single cup offers 22 mcg.
Comparison of Key Molybdenum Sources
Here is a comparison table outlining the molybdenum content of several top sources, based on data from the NIH Office of Dietary Supplements.
| Food Source | Serving Size | Molybdenum (mcg) | Percent Daily Value* |
|---|---|---|---|
| Black-Eyed Peas (boiled) | ½ cup | 288 | 640% |
| Beef Liver (pan-fried) | 3 ounces | 104 | 231% |
| Lima Beans (boiled) | ½ cup | 104 | 231% |
| Plain, Low-Fat Yogurt | 1 cup | 26 | 58% |
| Milk (2% milkfat) | 1 cup | 22 | 49% |
| Baked Potato (with skin) | 1 medium | 16 | 36% |
| Shredded Wheat Cereal | 1 cup | 15 | 33% |
| Banana | 1 medium | 15 | 33% |
| Peanuts (dry roasted) | 1 ounce | 11 | 24% |
*Daily Value is 45 mcg for adults and children 4+ years.
The Role of Molybdenum in the Body
Molybdenum is a vital cofactor for several enzymes in the body. These enzymes are crucial for various metabolic processes, including the breakdown of certain amino acids and harmful sulfites. One of its key roles is detoxifying the body by helping the liver process certain toxins and drugs. Because the body needs molybdenum in such small, trace amounts and it is widely available in many common foods, a deficiency is extremely rare. The body efficiently excretes excess molybdenum through the kidneys.
Factors Affecting Molybdenum Content
It's important to note that the molybdenum content of plant-based foods can vary significantly. The amount of molybdenum in crops is heavily dependent on the mineral content of the soil and water where they are grown. Therefore, while legumes are consistently high, the exact value can fluctuate. Despite this variability, consistently consuming a variety of these rich food sources ensures adequate intake for most individuals.
Conclusion
When asking what food has the highest molybdenum, boiled black-eyed peas and pan-fried beef liver emerge as the top contenders, providing hundreds of micrograms per serving. However, a balanced diet rich in other legumes like lima beans and lentils, whole grains, nuts, and dairy products can also easily meet the body's minimal daily requirements for this essential trace mineral. Since deficiency is rare, the focus should be on maintaining a varied, healthy diet rather than tracking specific intake levels. The abundance of molybdenum in common foods ensures that most people get more than enough to support their enzymatic functions naturally.
To learn more about the role of trace minerals in your health, visit the Linus Pauling Institute at Oregon State University.
References
- National Institutes of Health, Office of Dietary Supplements. Molybdenum - Health Professional Fact Sheet. ODS.od.nih.gov. Published March 30, 2021. Accessed October 10, 2025.
- ScienceDirect. Molybdenum. ScienceDirect.com. Published May 15, 2018. Accessed October 10, 2025.
- Everyday Health. 10 Foods High in Molybdenum. EverydayHealth.com. Published September 2, 2025. Accessed October 10, 2025.
- Harvard T.H. Chan School of Public Health. Molybdenum. Hsph.harvard.edu. Published September 16, 2022. Accessed October 10, 2025.
- Healthline. Why Molybdenum Is an Essential Nutrient. Healthline.com. Published November 29, 2023. Accessed October 10, 2025.
- Cleveland Clinic. Why Your Body Needs Molybdenum. Health.clevelandclinic.org. Published May 28, 2025. Accessed October 10, 2025.
