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)	216µg	432%	23g
Lamb kidney (fried in corn oil)	73µg	146%	68g
Calf liver (fried in corn oil)	50µg	100%	100g
Liver pate	14µg	28%	357g
Lamb heart (roasted)	8µg	16%	625g
Soups, sauces and miscellaneous foods
Dried yeast	200µg	400%	25g
Nuts and seeds
Peanuts (dry roasted)	130µg	260%	38g
Peanut butter (smooth)	94µg	188%	53g
Hazelnuts (kernel only, raw)	76µg	152%	66g
Peanuts (kernel only, plain, unsalted)	72µg	144%	69g
Almonds (whole kernels)	64µg	128%	78g
Walnuts (kernel only)	19µg	38%	263g
Cashew nuts (kernel only, plain)	12.7µg	25%	394g
Tahini paste	11µg	22%	455g
Sesame seeds	11µg	22%	455g
Brazil nuts (kernel only)	11µg	22%	455g
Eggs
Chicken egg yolk (boiled)	50µg	100%	100g
Omelette (plain, homemade)	16.9µg	34%	296g
Chicken eggs (whole, boiled)	16.7µg	33%	299g
Cheese omelette (homemade)	12.6µg	25%	397g
Fish and fish products
Pangasius (flesh only, poached)	46.9µg	94%	107g
Plaice (flesh only, baked)	41.6µg	83%	120g
Sardines (flesh only, grilled)	12.4µg	25%	403g
Crab (white meat, purchased cooked)	11.4µg	23%	439g
Mussels (purchased cooked)	11µg	22%	455g
Vegetables
Soya beans (dried, boiled in unsalted water)	25µg	50%	200g
White mushrooms (stewed in unsalted water)	10.9µg	22%	459g
Cereals and cereal products
Wheatgerm	23.4µg	47%	214g
Oats porridge (unfortified)	19µg	38%	263g
Croissants	9µg	18%	556g
Crispbread (rye)	8µg	16%	625g
Fruit
Raisins (dried)	11.3µg	23%	442g

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