nutrient
Molybdenum
A trace element in molybdenum cofactor enzymes that process sulfur amino acids, purines and certain drugs.
Educational draft · Human scientific and editorial review pending. About review status
Molybdenum is found in foods in forms that become part of a molybdenum cofactor. Dietary content varies with soil and food origin.
Food sources
Per 100 g| Food | Per 100 g | Daily reference |
|---|---|---|
| Rolled oats | 160 µg | 246.15% |
| White rice, long-grain, raw | 64.2 µg | 98.77% |
| Brown rice, long-grain, raw | 63.9 µg | 98.31% |
| Soy milk, unsweetened and shelf-stable | 58.4 µg | 89.85% |
| Almonds | 45.3 µg | 69.69% |
Show 3 more foods
| Food | Per 100 g | Daily reference |
|---|---|---|
| English walnuts, raw | 21 µg | 32.31% |
| Oat milk, unsweetened and refrigerated | 10.1 µg | 15.54% |
| Russet potato, raw | 4.87 µg | 7.49% |
Compared with EFSA’s adult reference of 65 µg/day.
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Healthy European adults. Adequate intake: 65 µg/day. These are population references, not individual targets.
The source records and EFSA guidance are linked in References below.
How it works
What it does
Molybdenum cofactor enzymes include sulfite oxidase, xanthine oxidoreductase, aldehyde oxidase and mARC enzymes. They help process sulfur-containing compounds, purines and some medicines. These rare but essential biochemical reactions do not imply a benefit from extra intake.
Where it comes from
Legumes, whole grains, nuts and some animal foods contribute molybdenum; soil affects plant concentrations.
Related topics
Molybdenum helps process compounds containing Sulfur
Molybdenum cofactor enzymes include sulfite oxidase, which processes sulfur-containing compounds.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Molybdenum: Fact Sheet for Health Professionals
Worth knowing
Enzymes use a helper molecule. Molybdenum becomes part of a helper molecule used by several enzymes. One of these, sulfite oxidase, helps the body process sulfite.
Plant amounts follow soil. Legumes, whole grains and nuts can provide molybdenum, but plant concentrations vary with soil and agricultural origin. The food name is not a fixed molybdenum value.
A closer look
Deficiency is unusual
Molybdenum deficiency is mainly described in unusual metabolic or clinical settings rather than ordinary dietary patterns. Its presence in a food does not imply that extra intake produces a benefit.
References
Source-checked local draft.
Human editorial review pending.
- NIH Office of Dietary Supplements (opens in new tab)Molybdenum: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Magnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04