About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1126 foods have been measured for Molybdenum. This is a research tool — nothing here constitutes medical advice.

About Molybdenum

Micronutrient

Molybdenum is a trace mineral that is a cofactor for three enzymes in humans: sulphite oxidase (important for sulphur amino acid metabolism), xanthine oxidase (purine metabolism), and aldehyde oxidase. Dietary requirement is very small and easily met. Legumes are the richest plant source, making deficiency essentially unheard of on any diet that includes pulses.

⚠️ Too little

Extremely rare. A single documented case of dietary deficiency (in a patient on total parenteral nutrition without molybdenum) caused amino acid intolerance and neurological abnormalities.

🚫 Too much

Very high intakes from supplements may cause gout-like symptoms by increasing uric acid production. The tolerable upper limit is 600 µg/day for adults.

Sources: NIH ODS · LPI Oregon State

Daily Reference Intake

EU NRV (adults)
50 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
314 µg
Flour, soy, full-fat
= 628% of daily NRV
Unit
µg
Measurement unit
used in our database
⚠️ Partial database coverage (5.2%)
Only 58 of 1126 foods in the database have a recorded value for Molybdenum. The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Molybdenum

58 foods with recorded data, ranked highest first. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Flour, soy, full-fat 314 µg 200%
★ Oats, whole grain, steel cut 163.5 µg 200%
★ Oats, whole grain, rolled, old fashioned 160.4 µg 200%
4 Flour, oat, whole grain 125.4 µg 200%
5 Flour, pastry, unenriched, unbleached 59.1 µg 118%
6 Flour, whole wheat, unenriched 58.5 µg 117%
7 Flour, barley 57.4 µg 115%
8 Buckwheat, whole grain 55.3 µg 111%
9 Flour, sorghum 48.2 µg 96%
10 Flour, semolina, fine 47.9 µg 96%
11 Flour, rice, white, unenriched 45.5 µg 91%
12 Flour, wheat, all-purpose, unenriched, unbleached 42.6 µg 85%
13 Flour, semolina, coarse and semi-coarse 38.3 µg 77%
14 Flour, wheat, all-purpose, enriched, bleached 37.6 µg 75%
15 Flour, bread, white, enriched, unbleached 36.6 µg 73%
16 Flour, amaranth 35.1 µg 70%
17 Flour, 00 34.4 µg 69%
18 Soy milk, sweetened, plain, refrigerated 32.3 µg 65%
19 Flour, wheat, all-purpose, enriched, unbleached 27.7 µg 55%
20 Nuts, walnuts, English, halves, raw 21 µg 42%
21 Flour, potato 18.9 µg 38%
22 Flour, corn, yellow, fine meal, enriched 16.4 µg 33%
23 Nuts, pecans, halves, raw 15.6 µg 31%
24 Potatoes, gold, without skin, raw 7.84 µg 16%
25 Potatoes, red, without skin, raw 7.41 µg 15%
26 Potatoes, russet, without skin, raw 4.87 µg 10%
27 Cherries, sweet, dark red, raw 0.97 µg 2%
28 Potatoes, boiled (unsalted) 0 µg 0%
29 Cabbage, white, raw 0 µg 0%
30 Sweet potatoes, orange flesh, without skin, raw 0 µg 0%
31 Walnuts (raw) 0 µg 0%
32 Garlic, raw 0 µg 0%
33 Flaxseed (linseed), ground 0 µg 0%
34 Courgette, raw 0 µg 0%
35 Chia seeds, dried 0 µg 0%
36 Celery, raw 0 µg 0%
37 Cauliflower, raw 0 µg 0%
38 Bread, white, sliced 0 µg 0%
39 Blueberries, raw 0 µg 0%
40 Blackberries, raw 0 µg 0%
41 Bananas, raw, flesh only 0 µg 0%
42 Aubergine, raw 0 µg 0%
43 Apples, eating, raw (flesh + skin) 0 µg 0%
44 Grapes, raw 0 µg 0%
45 Lettuce, average, raw 0 µg 0%
46 Tomatoes, cherry, raw 0 µg 0%
47 Tofu (Firm, Plain) 0 µg 0%
48 Sweetcorn, frozen, boiled 0 µg 0%
49 Strawberries, raw 0 µg 0%
50 Spinach, baby, raw 0 µg 0%
51 Raspberries, raw 0 µg 0%
52 Pineapple, raw 0 µg 0%
53 Peas, frozen, boiled 0 µg 0%
54 Pears, raw 0 µg 0%
55 Oranges, flesh only 0 µg 0%
56 Onion, red, raw 0 µg 0%
57 Mushrooms, closed cup, raw 0 µg 0%
58 Almonds (raw) 0 µg 0%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.