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Foods high in Molybdenum

Trace mineral that acts as a cofactor for enzymes that break down sulphur-containing amino acids and purines. Pulses, whole grains and nuts are good sources.

About Molybdenum

Molybdenum is a trace mineral that works as a cofactor for a small number of enzymes, including those that break down sulphur-containing amino acids and turn purines into uric acid.

Pulses, whole grains, nuts and offal are good sources. How much a plant food contains depends on the soil it grew in. The UK label reference intake is 50 µg a day.

Dietary deficiency has not been seen in healthy people eating a normal diet.

Foods high in molybdenum, flour, flour, flour, and more

Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in UG.

Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.

  1. Flour, soy, full-fat 69.47µg
  2. Flour, soy, defatted 57.65µg
  3. Flour, pastry, unenriched, unbleached 16.51µg
  4. Flour, whole wheat, unenriched 15.81µg
  5. Flour, rice, brown 15.39µg
  6. Flour, rice, white, unenriched 12.67µg
  7. Flour, wheat, all-purpose, unenriched, unbleached 11.77µg
  8. Flour, rice, glutinous 11.37µg
  9. Flour, wheat, all-purpose, enriched, bleached 10.27µg
  10. Flour, bread, white, enriched, unbleached 10.08µg
  11. Flour, wheat, all-purpose, enriched, unbleached 7.74µg
  12. Flour, corn, yellow, fine meal, enriched 4.51µg

Common questions about Molybdenum

How much molybdenum do I need?
The UK label reference intake is 50 µg a day.
What foods are high in molybdenum?
Pulses such as beans, lentils and soya, whole grains, nuts and offal.
Is molybdenum deficiency common?
No. It has not been seen in healthy people eating a normal diet.