10 Molybdenum-Rich Foods to Add to Your Diet

Molybdenum is an essential trace mineral. Your body needs it for the function of enzymes that prevent the buildup of sulfites and help the liver break down certain drugs and toxins, according to the National Institutes of Health Office of Dietary Supplements (ODS). These enzymes are aldehyde oxidase, mitochondrial amidoxime reducing component (mARC), sulfite oxidase, and xanthine oxidase.

Most adults need 45 micrograms (mcg) of molybdenum per day, while those who are pregnant or breastfeeding need 50 mcg per day, according to Oregon State University. Because molybdenum is so common in food and the body only needs a small amount, cases of molybdenum deficiency are extremely rare.

Legumes are one of the best food sources of molybdenum, according to the ODS. But this nutrient can also be found in whole grains, fruits, vegetables, dairy products, and even some animal organs. A varied, balanced diet can help you reach your daily molybdenum needs.

1. Black-Eyed Peas

Black-eyed peas are one of the foods highest in molybdenum. They provide 288 mcg per half-cup serving and 640 percent of the recommended dietary allowance, according to the ODS. They’re also high in fiber, iron, and protein, according to the United States Department of Agriculture (USDA). Black-eyed peas make an excellent addition to stews, hearty salads, and more.

2. Lima Beans

Like other legumes, lima beans are one of the best molybdenum foods. They provide 104 mcg per half-cup serving and 231 percent of the recommended dietary allowance, according to the ODS. Lima beans are also good sources of iron, magnesium, protein, and zinc, according to the USDA. Try them in a classic succotash, braised in a skillet, or puréed in a soup.

3. Beef Liver

Beef liver is a molybdenum-rich food that’s also an excellent source of iron, protein, vitamin A, and several B vitamins, according to Cleveland Clinic. Three ounces (oz) of pan-fried beef liver provides 104 mcg of molybdenum, or 231 percent of the recommended dietary allowance, according to the ODS. You can also blend it into a smooth paté, or use it in stews and gravies.

4. Low-Fat Yogurt

Yogurt is a heart-healthy dairy option, offering plenty of calcium, probiotics, and protein, according to Cleveland Clinic. A 1-cup serving of plain, low-fat yogurt also provides 26 mcg of molybdenum, or 58 percent of the recommended dietary allowance, according to the ODS. Yogurt is an incredibly versatile food, serving as a nutritious base for parfaits, savory dinner dips and sauces, and more.

5. Low-Fat Milk

Milk is another dairy option rich in molybdenum. One cup of 2 percent milk provides 22 mcg of molybdenum, or 49 percent of the recommended dietary allowance, according to the ODS. This creamy beverage is also a good source of calcium, magnesium, phosphorus, potassium, protein, vitamins A and B12, and zinc, according to Cleveland Clinic. Try adding it into fresh smoothies and overnight oats.

6. Baked Potato

One medium baked potato with skin contains 16 mcg of molybdenum, or 36 percent of the recommended dietary allowance, according to the ODS. Potatoes are also high in potassium and vitamin C, and they’re good sources of fiber and vitamin B6, according to Mayo Clinic. Top off your potato with yogurt (instead of sour cream) for an extra boost of molybdenum.

7. Shredded Wheat Cereal

Molybdenum is found in many grains and cereals, too. For instance, 1 cup of shredded wheat cereal has 15 mcg of molybdenum, or 33 percent of the recommended dietary allowance, according to the ODS. A bowl of shredded wheat can also be an excellent source of fiber, niacin, and thiamin, depending on the brand, according to nutrition labels. When possible, choose non-frosted varieties to keep added sugar in check.

8. Banana

One of the most versatile fruits, bananas are also good sources of molybdenum, with one medium banana containing 15 mcg and providing 33 percent of the recommended dietary allowance, according to the ODS. Bananas are good sources of fiber, magnesium, manganese, potassium, and vitamins B6 and C as well, according to Harvard University. Top oats or yogurt with banana slices at breakfast, or toss a banana in your bag as a portable snack.

9. Whole-Wheat Bread

Whole-wheat bread is another grain option that provides a helpful amount of molybdenum. One slice contains 12 mcg and provides 27 percent of the recommended dietary allowance, according to the ODS. Whole-wheat bread is also a good source of B vitamins, fiber, iron, magnesium, selenium, vitamin E, and zinc, according to MedlinePlus. Use it for toast, sandwiches, homemade croutons, and more.

10. Peanuts

Peanuts, another type of legume, are also good sources of molybdenum. They provide 11 mcg, or 24 percent of the recommended dietary allowance, per 1-ounce serving, according to the ODS. What’s more, peanuts are packed with heart-healthy unsaturated fats and other nutrients such as coenzyme Q10, copper, flavonoids, manganese, resveratrol, selenium, and vitamin E, according to Cleveland Clinic. Spread single-ingredient peanut butter on a piece of whole-wheat toast, or enjoy a handful of roasted, unsalted peanuts as a snack.