Foods high in molybdenum are led by legumes, followed by whole grains, nuts and beef liver. According to the NIH Office of Dietary Supplements, a half cup of boiled black-eyed peas has 288 mcg, and the adult RDA is only 45 mcg a day, so most people meet their needs from ordinary food.
Molybdenum is a trace mineral, and the NIH says no deficiency has been reported in the general population. Amounts in food depend on the soil and irrigation water, so the figures below are typical values, not guarantees. This guide ranks 18 foods by the NIH numbers. If you also track other minerals, see our guides to foods high in boron and foods high in iodine.
Jump to: Black-Eyed Peas | Lima Beans | Beef Liver | Plain Low-Fat Yogurt | Milk, 2% | Baked Potato | Cheerios or Shredded Wheat | Banana | White Rice | Whole Wheat Bread | Peanuts, Dry Roasted | Chicken, Light Meat | Egg | Spinach | Ground Beef | Pecans, Dry Roasted | Sweet Corn | Cheddar Cheese | Quick reference | How much you need | FAQ | The Bottom Line
18 Foods High in Molybdenum, Ranked
The NIH counts a food with 20% or more of the Daily Value (45 mcg) as a high source. The first 13 foods below reach that line.
1. Black-Eyed Peas
288 mcg per 1/2 cup boiled (640% DV). Add to soups, salads or rice dishes. This single serving is more than six times the adult RDA.
2. Lima Beans
104 mcg per 1/2 cup boiled (231% DV). Simmer in stews, or toss with olive oil and herbs as a side.
3. Beef Liver
104 mcg per 3 oz pan fried (231% DV). Organ meat is a dense source, but eat it in moderation and check with your doctor if you are pregnant or have a medical condition.
4. Plain Low-Fat Yogurt
26 mcg per 1 cup (58% DV). Have it with fruit, or use it in sauces and smoothies.
5. Milk, 2%
22 mcg per 1 cup (49% DV). The NIH notes milk and cheese are the main sources for children and teens.
6. Baked Potato
16 mcg per 1 medium (36% DV). Bake with the skin on and top with yogurt or beans.
7. Cheerios or Shredded Wheat
15 mcg per 1/2 cup (33% DV). Check the label of the cereal you buy, since the NIH figure is for these two.
8. Banana
15 mcg per 1 medium (33% DV). An easy snack, or slice it onto oatmeal.
9. White Rice
13 mcg per 1/2 cup cooked (29% DV). A staple that adds up across meals.
10. Whole Wheat Bread
12 mcg per 1 slice (27% DV). Two slices at a sandwich can supply a good share of the day.
11. Peanuts, Dry Roasted
11 mcg per 1 oz (24% DV). Peanuts are legumes, which the NIH names as the top food group for molybdenum.
12. Chicken, Light Meat
9 mcg per 3 oz roasted (20% DV). A lean protein that also counts as a high source at 20% of the DV.
13. Egg
9 mcg per 1 large, soft-boiled (20% DV). Easy to add to breakfast or salads.
14. Spinach
8 mcg per 1/2 cup boiled (18% DV). A vegetable source for people who eat little meat or dairy.
15. Ground Beef
8 mcg per 3 oz pan fried (18% DV). A modest source compared with liver.
16. Pecans, Dry Roasted
8 mcg per 1 oz (18% DV). Eat as a snack or add to oatmeal and salads.
17. Sweet Corn
6 mcg per 1/2 cup cooked (13% DV). A smaller source that still contributes.
18. Cheddar Cheese
6 mcg per 1 oz (13% DV). The NIH names cheese, with milk, as a main source for kids and teens.
Quick Reference
| Food | Serving | Molybdenum | % DV |
|---|---|---|---|
| Black-Eyed Peas | 1/2 cup boiled | 288 mcg | 640% |
| Lima Beans | 1/2 cup boiled | 104 mcg | 231% |
| Beef Liver | 3 oz pan fried | 104 mcg | 231% |
| Plain Low-Fat Yogurt | 1 cup | 26 mcg | 58% |
| Milk, 2% | 1 cup | 22 mcg | 49% |
| Baked Potato | 1 medium | 16 mcg | 36% |
| Cheerios or Shredded Wheat | 1/2 cup | 15 mcg | 33% |
| Banana | 1 medium | 15 mcg | 33% |
| White Rice | 1/2 cup cooked | 13 mcg | 29% |
| Whole Wheat Bread | 1 slice | 12 mcg | 27% |
| Peanuts, Dry Roasted | 1 oz | 11 mcg | 24% |
| Chicken, Light Meat | 3 oz roasted | 9 mcg | 20% |
| Egg | 1 large, soft-boiled | 9 mcg | 20% |
| Spinach | 1/2 cup boiled | 8 mcg | 18% |
| Ground Beef | 3 oz pan fried | 8 mcg | 18% |
| Pecans, Dry Roasted | 1 oz | 8 mcg | 18% |
| Sweet Corn | 1/2 cup cooked | 6 mcg | 13% |
| Cheddar Cheese | 1 oz | 6 mcg | 13% |
How Much Molybdenum Do You Need?
The NIH lists an RDA of 45 mcg a day for adults, 50 mcg during pregnancy and breastfeeding, and 43 mcg for ages 14 to 18. The upper limit for adults is 2,000 mcg a day. The NIH reports typical intakes of 109 mcg a day for men and 76 mcg a day for women, from a 1984 FDA study, so most people are already well above the RDA.
The NIH says high dietary intake is usually harmless because molybdenum is rapidly excreted in urine. It also describes people in an area of Armenia with very high soil molybdenum, eating an estimated 10 to 15 mg a day, who had achy joints, gout-like symptoms and elevated blood uric acid. That is many times the upper limit and far above normal diets. If you have gout, our guide to foods that lower uric acid covers the food side. For plant-rich protein sources overall, see our list of high-protein foods.
Frequently Asked Questions
Do I need a molybdenum supplement?
Probably not. The NIH says most Americans appear to meet their needs and that no groups are known to be at risk of inadequacy. Supplements typically contain about 50 to 500 mcg, and the NIH notes no studies compare the different forms. Ask your doctor before taking one.
What is the richest food source?
Black-eyed peas, at 288 mcg per half cup boiled, followed by beef liver and lima beans at 104 mcg each.
Can you get enough on a plant-based diet?
Yes. The NIH says legumes contain the most molybdenum, followed by whole grains and nuts. Black-eyed peas, lima beans, peanuts and whole wheat bread are all on the list above.
Does the amount in food vary?
Yes. The NIH says food content depends on the amount in the soil and irrigation water, so the same food can differ by where it was grown.
Is too much molybdenum from food a risk?
For healthy people it is unlikely. The NIH sets the upper limit at 2,000 mcg a day for adults, based on animal studies of reproductive and fetal effects because human data are lacking.
The Bottom Line
Beans and other legumes are the richest foods for molybdenum, with dairy, grains, nuts, eggs and meat adding more. Since the adult RDA is just 45 mcg a day and deficiency has not been reported in the general population, a varied diet is enough for most people.
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you are managing a medical condition or taking medication.
