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Vitamin B7 (Biotin)

Boosts the health of the hair and nails, supports a healthy pregnancy and helps manage blood sugar levels.

Daily Reference Intake: 50µg (Specified by European Food Safety Authority)

Top Vitamin B7 (Biotin) rich foods, grouped by food category:

Group / Food Amount1 % DRI2 100%3
Meat and meat products
Chicken liver (fried in corn oil)
216µg432%23g
Lamb kidney (fried in corn oil)
73µg146%68g
Calf liver (fried in corn oil)
50µg100%100g
Liver pate
14µg28%357g
Lamb heart (roasted)
8µg16%625g
Soups, sauces and miscellaneous foods
Dried yeast
200µg400%25g
Nuts and seeds
Peanuts (dry roasted)
130µg260%38g
Peanut butter (smooth)
94µg188%53g
Hazelnuts (kernel only, raw)
76µg152%66g
Peanuts (kernel only, plain, unsalted)
72µg144%69g
Almonds (whole kernels)
64µg128%78g
Walnuts (kernel only)
19µg38%263g
Cashew nuts (kernel only, plain)
12.7µg25%394g
Tahini paste
11µg22%455g
Sesame seeds
11µg22%455g
Brazil nuts (kernel only)
11µg22%455g
Eggs
Chicken egg yolk (boiled)
50µg100%100g
Omelette (plain, homemade)
16.9µg34%296g
Chicken eggs (whole, boiled)
16.7µg33%299g
Cheese omelette (homemade)
12.6µg25%397g
Fish and fish products
Pangasius (flesh only, poached)
46.9µg94%107g
Plaice (flesh only, baked)
41.6µg83%120g
Sardines (flesh only, grilled)
12.4µg25%403g
Crab (white meat, purchased cooked)
11.4µg23%439g
Mussels (purchased cooked)
11µg22%455g
Vegetables
Soya beans (dried, boiled in unsalted water)
25µg50%200g
White mushrooms (stewed in unsalted water)
10.9µg22%459g
Cereals and cereal products
Wheatgerm
23.4µg47%214g
Oats porridge (unfortified)
19µg38%263g
Croissants
9µg18%556g
Crispbread (rye)
8µg16%625g
Fruit
Raisins (dried)
11.3µg23%442g

1) Per 100 gram or 100 milliliters of food or drink
2) % Daily Reference Intakes
3) Amount of food needed to meet 100%
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