Molybdenum
In our database only pulses carry a molybdenum value: lentils and lentil pasta sit at 77 µg per 100 grams, while brown beans, white beans, soya beans, green beans, sliced beans and bean sprouts all sit at 70 µg. The reference value from the EU NRV is 50 µg per day. One serving of pulses therefore covers it comfortably.
One authorised wording, and it is technical
Regulation (EU) No 432/2012 carries exactly one permitted sentence for molybdenum: "molybdenum contributes to normal sulphur amino acid metabolism". There is nothing else, which makes this the shortest chapter in our entire nutrient series. It is also one of the few claims on this site referring literally to amino acids, which ties the subject directly to the protein pages in our knowledge base.
What the data holds, and what it does not
Eight products in our database carry a molybdenum value, and every one of them is a pulse: lentils 77 µg, lentil pasta 77 µg, and brown beans, sliced beans, soya beans, green beans, bean sprouts and white beans at 70 µg per 100 grams each. Beyond that the column is empty. That is a property of this dataset rather than a statement about reality: molybdenum also occurs in grains, nuts and organ meat, but those figures are not in here and we do not invent them.
50 µg a day as the reference value
The EU NRV is 50 µg per day. With the values above that is straightforward: a hundred grams of lentils clears it on its own. Molybdenum is a trace element in the most modest sense — rarely printed on a label, rarely measured, and almost never raised in a conversation about food. That is exactly why we think one honest page is worth writing rather than skipping it.
Why pulses make up the whole list here
Plants take molybdenum from the soil, and pulses do so more efficiently than most other crops through their root nodules. That explains why this group tops nearly every food database. The content does shift with the soil the plant grew in, just as with selenium — so treat the figures as an order of magnitude rather than an exact value per jar.
Supplementing is not a subject here
We sell no supplements and will name none here. For molybdenum that is one of the easiest positions on this whole site: on normal food intake is sufficient, and standalone products for this trace element are rare in the Netherlands. Our contribution is to put pulses on the menu twice a week — for the fibre, the protein and the satiety, with this mineral as a by-catch.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most molybdenum?
In our database lentils and lentil pasta lead at 77 µg per 100 grams, and then brown beans, white beans, soya beans, green beans, sliced beans and bean sprouts at 70 µg each.
How much molybdenum per day?
Europe applies 50 µg per day as the reference intake (EU NRV). A hundred grams of lentils clears it on its own.
Why are there only eight products on the list?
Only those eight records carry a molybdenum value in our database. The rest of the column is empty, and we do not fill missing values with estimates.
What may be said about molybdenum?
Regulation (EU) No 432/2012 sets out one authorised wording: "molybdenum contributes to normal sulphur amino acid metabolism".
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.