10 Foods High in Molybdenum

Yogurt is a heart-healthy dairy option, offering plenty of calcium, probiotics, and protein, according to Cleveland Clinic. A 1-cup serving of plain, low-fat yogurt also provides 26 mcg of molybdenum, or 58 percent of the recommended dietary allowance, according to the ODS. Yogurt is an incredibly versatile food, serving as a nutritious base for parfaits, savory dinner dips and sauces, and more.

5. Low-Fat Milk

Milk is another dairy option rich in molybdenum. One cup of 2 percent milk provides 22 mcg of molybdenum, or 49 percent of the recommended dietary allowance, according to the ODS. This creamy beverage is also a good source of calcium, magnesium, phosphorus, potassium, protein, vitamins A and B12, and zinc, according to Cleveland Clinic. Try adding it into fresh smoothies and overnight oats.

6. Baked Potato

One medium baked potato with skin contains 16 mcg of molybdenum, or 36 percent of the recommended dietary allowance, according to the ODS. Potatoes are also high in potassium and vitamin C, and they’re good sources of fiber and vitamin B6, according to Mayo Clinic. Top off your potato with yogurt (instead of sour cream) for an extra boost of molybdenum.

7. Shredded Wheat Cereal

Molybdenum is found in many grains and cereals, too. For instance, 1 cup of shredded wheat cereal has 15 mcg of molybdenum, or 33 percent of the recommended dietary allowance, according to the ODS. A bowl of shredded wheat can also be an excellent source of fiber, niacin, and thiamin, depending on the brand, according to nutrition labels. When possible, choose non-frosted varieties to keep added sugar in check.

8. Banana

One of the most versatile fruits, bananas are also good sources of molybdenum, with one medium banana containing 15 mcg and providing 33 percent of the recommended dietary allowance, according to the ODS. Bananas are good sources of fiber, magnesium, manganese, potassium, and vitamins B6 and C as well, according to Harvard University. Top oats or yogurt with banana slices at breakfast, or toss a banana in your bag as a portable snack.

9. Whole-Wheat Bread

Whole-wheat bread is another grain option that provides a helpful amount of molybdenum. One slice contains 12 mcg and provides 27 percent of the recommended dietary allowance, according to the ODS. Whole-wheat bread is also a good source of B vitamins, fiber, iron, magnesium, selenium, vitamin E, and zinc, according to MedlinePlus. Use it for toast, sandwiches, homemade croutons, and more.

10. Peanuts