Vitamin B7 (Biotin)

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

Daily Reference Intake: 30µg (Specified by U.S. Food and Drug Administration)

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	720%	14g
Lamb kidney (fried in corn oil)	73µg	243%	41g
Calf liver (fried in corn oil)	50µg	167%	60g
Liver pate	14µg	47%	214g
Lamb heart (roasted)	8µg	27%	375g
Duck (roasted, meat, fat and skin)	7µg	23%	429g
Sausages (pork, chilled, grilled)	5µg	17%	600g
Soups, sauces and miscellaneous foods
Dried yeast	200µg	667%	15g
Nuts and seeds
Peanuts (dry roasted)	130µg	433%	23g
Peanut butter (smooth)	94µg	313%	32g
Hazelnuts (kernel only, raw)	76µg	253%	39g
Peanuts (kernel only, plain, unsalted)	72µg	240%	42g
Almonds (whole kernels)	64µg	213%	47g
Walnuts (kernel only)	19µg	63%	158g
Cashew nuts (kernel only, plain)	12.7µg	42%	236g
Sesame seeds	11µg	37%	273g
Tahini paste	11µg	37%	273g
Brazil nuts (kernel only)	11µg	37%	273g
Macadamia nuts (salted)	6µg	20%	500g
Eggs
Chicken egg yolk (boiled)	50µg	167%	60g
Omelette (plain, homemade)	16.9µg	56%	178g
Chicken eggs (whole, boiled)	16.7µg	56%	180g
Cheese omelette (homemade)	12.6µg	42%	238g
Fish and fish products
Pangasius (flesh only, poached)	46.9µg	156%	64g
Plaice (flesh only, baked)	41.6µg	139%	72g
Sardines (flesh only, grilled)	12.4µg	41%	242g
Crab (white meat, purchased cooked)	11.4µg	38%	263g
Mussels (purchased cooked)	11µg	37%	273g
Mackerel (flesh only, grilled)	5.2µg	17%	577g
Herring (flesh only, grilled, weighed with bones and skin)	5µg	17%	600g
Sardines (canned in olive oil, drained)	5µg	17%	600g
Vegetables
Soya beans (dried, boiled in unsalted water)	25µg	83%	120g
White mushrooms (stewed in unsalted water)	10.9µg	36%	275g
Tomato puree	6.3µg	21%	476g
Cereals and cereal products
Wheatgerm	23.4µg	78%	128g
Oats porridge (unfortified)	19µg	63%	158g
Croissants	9µg	30%	333g
Crispbread (rye)	8µg	27%	375g
Wheat flour (wholemeal)	7.2µg	24%	417g
Rye flour	6.9µg	23%	435g
Wholemeal bread (average)	6.3µg	21%	476g
Bread rolls (wholemeal)	6µg	20%	500g
Bulgur (wheat, raw)	5.4µg	18%	556g
Fruit
Raisins (dried)	11.3µg	38%	265g
Sultanas	4.8µg	16%	625g
Milk and milk products
Camembert cheese	7.5µg	25%	400g
Halloumi cheese	5.1µg	17%	588g
Cottage cheese (plain)	5.1µg	17%	588g
Goats cheese (full fat, soft, white rind)	5.1µg	17%	588g

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