Foods High In Molybdenum - List

Soy Flour
314 µg
Soy Flour, defatted
211 µg
Oatmeal (Oat Flakes)
160 µg
Pumpkin and Squash Seed Kernels
158 µg
Sesame Seeds
146 µg
Peanut Butter
143 µg
Whole Grain Oat Flour
125 µg
Whole Grain Spelt Flour
92 µg
Medium Rye Flour
76 µg
Red Bell Peppers
70 µg
White Rice, long-grain
64 µg
Barley Flour / Barley Meal
57 µg
Brown Rice Flour
56 µg
55 µg
Sorghum Flour
48 µg
Yeast Extract Spread
46 µg
Spelt Flour
45 µg
Buckwheat Flour
45 µg
Glutinous Rice
41 µg
Cashew Nuts, roasted + salted
40 µg
39 µg
Sunflower Seed Kernels
38 µg
Almond Flour
36 µg
Chia Seeds
36 µg
Amaranth Flour
35 µg
00 Pizza Flour
34 µg
31 µg
30 µg
Black Cumin Seeds
30 µg
Mixed Grain Bread
29.4 µg
25 µg
White Rice, cooked
22.4 µg
White Bread
22.4 µg
Coconut Meat (Copra), dried
22.2 µg
Baked Beans
21.6 µg
21 µg
White Rice
20 µg
20 µg
Green Beans, green
20 µg
Bread Roll, from white flour
19.1 µg

Molybdenum is a trace element. It is essential for the human body and must therefore be obtained through diet. The above displays vegan molybdenum-rich foods along with their respective molybdenum contents.

The trace element serves as a cofactor for certain enzymes. It is an integral part of enzymes such as xanthine oxidase, aldehyde oxidase, and sulfite oxidase. These enzymes are essential for the metabolism of amino acids, purine bases, and sulfur compounds. Molybdenum enables them to catalyze chemical reactions and thus ensure the normal functioning of important metabolic pathways.

In addition, molybdenum is involved in the breakdown of uric acid. Molybdenum-containing enzymes such as xanthine oxidase play a significant role in converting uric acid into substances with lower toxicity, thereby preventing the formation of uric acid crystals and diseases such as gout.

Molybdenum-Rich Foods - Sources

Molybdenum is typically present in sufficient amounts in a balanced vegan diet, as long as a variety of plant-based foods are consumed. There are many plant-based molybdenum-rich foods that can be incorporated into a vegan diet. The list reveals corresponding sources of molybdenum based on food groups:

Vegan Molybdenum Diet

You can incorporate molybdenum-rich foods into your diet with the following vegan recipe ideas:

  • Lentil soup with spinach and cumin
  • Veggie burger made from beans and oats
  • Whole wheat pasta with avocado pesto sauce
  • Vegetable curry with chickpeas and turmeric
  • Bulgur salad with vegetables and lemon dressing
  • Stir-fried tofu with ginger-garlic sauce
  • Oatmeal with flaxseeds and fruit
  • Buckwheat pancakes with maple syrup
  • Stir-fried tempeh with peanut-sesame dressing
  • Spinach salad with avocado, tomatoes, and roasted sunflower seeds
  • Pumpkin chickpea curry soup
  • Vegan chocolate chia pudding with berries
  • Coconut curry noodles with vegetables and peanuts
  • Spinach and potato skillet with vegan hollandaise sauce