Molybdenum, Mo

Measured in UGNutrient #31682 measured values

Foods highest in Molybdenum, Mo

The full ranked list — top 25 and lowest 10 — is below, drawn live from 82 USDA measurements.

Top 25 foods and ingredients by Molybdenum, Mo, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
1	Beans, Dry, Brown (0% moisture)	Foundation Food	1,150
2	Beans, Dry, Carioca (0% moisture)	Foundation Food	962
3	Beans, Dry, Black (0% moisture)	Foundation Food	920
4	Beans, Dry, Small White (0% moisture)	Foundation Food	871
5	Beans, Dry, Navy (0% moisture)	Foundation Food	840
6	Beans, Dry, Tan (0% moisture)	Foundation Food	804
7	Beans, Dry, Cranberry (0% moisture)	Foundation Food	672
8	Beans, Dry, Small Red (0% moisture)	Foundation Food	613
9	Beans, Dry, Pink (0% moisture)	Foundation Food	607
10	Beans, Dry, Dark Red Kidney (0% moisture)	Foundation Food	572
11	Beans, Dry, Great Northern (0% moisture)	Foundation Food	557
12	Beans, Dry, Light Tan (0% moisture)	Foundation Food	534
13	Beans, Dry, Pinto (0% moisture)	Foundation Food	515
14	Beans, Dry, Red (0% moisture)	Foundation Food	488
15	Beans, Dry, Medium Red (0% moisture)	Foundation Food	468
16	Beans, Dry, Light Red Kidney (0% moisture)	Foundation Food	384
17	Beans, Dry, Flor de Mayo (0% moisture)	Foundation Food	340
18	Flour, soy, full-fat	Foundation Food	314
19	Flour, soy, defatted	Foundation Food	211
20	Oats, whole grain, steel cut	Foundation Food	164
21	Oats, whole grain, rolled, old fashioned	Foundation Food	160
22	Flour, oat, whole grain	Foundation Food	125
23	Flour, spelt, whole grain	Foundation Food	91.9
24	Flour, rye	Foundation Food	75.5
25	Rice, white, long grain, unenriched, raw	Foundation Food	64.2

The 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
73	Cherries, sweet, dark red, raw	Foundation Food	0.97
74	Flour, cassava	Foundation Food	2.53
75	Nuts, pine nuts, raw	Foundation Food	3.28
76	Cucumber, with peel, raw	Foundation Food	3.72
77	Potatoes, russet, without skin, raw	Foundation Food	4.87
78	Cabbage, red, raw	Foundation Food	6.01
79	Cabbage, green, raw	Foundation Food	6.94
80	Potatoes, red, without skin, raw	Foundation Food	7.41
81	Potatoes, gold, without skin, raw	Foundation Food	7.84
82	Oat milk, unsweetened, plain, refrigerated	Foundation Food	10.1

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.