Molybdenum sources

Good molybdenum sources include milk, beans, bread, liver and cereals. The molybdenum content of plants depends on the soil in which they are grown. The table below can be used as a guide.

Food	Amount	Molybdenum(mcg)
Lima beans	100g	870
Small white beans	100g	450
Yellow split peas	100g	250
Oats	100g	180
Green peas	100g	130
Chili beans	100g	110
Raisin bran	100g	76
String beans	100g	60
Spaghetti	100g	41
Macaroni	100g	38
Rice	100g	29
Bakery sweets	100g	27
Bread	100g	21
Cheese	100g	11
Pineapple	100g	9
Eggs	100g	9
Banana	100g	8
Corn	100g	8
Spinach	100g	7
Potatoes	100g	7
Cabbage	100g	6
Chicken	100g	5
Milk	100g	5

Recommended dietary allowances

There is no RDA for molybdenum. The estimated safe and adequate intake is 75 to 250 mcg per day. Average daily intake in the USA ranges from 50 to 500 mcg per day.



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