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Foods High in Vitamin B7 (Biotin)

Which foods have the most biotin? Top of the list is Sunflower seeds at 99.8 mcg per 100 g. Compare 79 foods per serving, per 100 g and per 100 kcal.

By · Updated · 5 sources

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Foods high in vitamin B7

Per serving. Bars show the share of the Daily Value (30 µg a day). The line marks 100%.

Per 100 g. Bars show the share of the Daily Value (30 µg a day). The line marks 100%.

Per serving. Bars show the share of the EU Reference Intake (50 µg a day).

Per 100 g. Bars show the share of the EU Reference Intake (50 µg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.OystersSeafood · per 3 oz (85 g)34.9 µg116% of the Daily Value70% of the Reference Intake
  2. 2.Sunflower seedsNuts and Seeds · per 1 oz (28 g)28.3 µg94% of the Daily Value57% of the Reference Intake
  3. 3.HazelnutsNuts and Seeds · per 1 oz (28 g)24.9 µg83% of the Daily Value50% of the Reference Intake
  4. 4.AlmondsNuts and Seeds · per 1 oz (28 g)23.4 µg78% of the Daily Value47% of the Reference Intake
  5. 5.QuinoaGrains · per ¼ cup (43 g)14.2 µg47% of the Daily Value28% of the Reference Intake
  6. 6.Pistachio nutsNuts and Seeds · per 1 oz (28 g)12.9 µg43% of the Daily Value26% of the Reference Intake
  7. 7.EggsEggs and Dairy · per 1 large (50 g)11.8 µg39% of the Daily Value24% of the Reference Intake
  8. 8.PeanutsNuts and Seeds · per 1 oz (28 g)9.6 µg32% of the Daily Value19% of the Reference Intake
  9. 9.BuckwheatGrains · per ¼ cup (43 g)8.9 µg30% of the Daily Value18% of the Reference Intake
  10. 10.ChickpeasBeans and Legumes · per 1 cup (164 g)8.2 µg27% of the Daily Value16% of the Reference Intake
  11. 11.OatsGrains · per ½ cup (40 g)7.6 µg25% of the Daily Value15% of the Reference Intake
  12. 12.KaleVegetables · per 1 cup (21 g)7.6 µg25% of the Daily Value15% of the Reference Intake
  13. 13.LentilsBeans and Legumes · per 1 cup (198 g)7.3 µg24% of the Daily Value15% of the Reference Intake
  14. 14.Chia seedsNuts and Seeds · per 1 oz (28 g)6.9 µg23% of the Daily Value14% of the Reference Intake
  15. 15.White mushroomsVegetables · per 1 cup (70 g)6.9 µg23% of the Daily Value14% of the Reference Intake
  16. 16.MackerelSeafood · per 1 fillet (112 g)6 µg20% of the Daily Value12% of the Reference Intake
  17. 17.Black beansBeans and Legumes · per 1 cup (172 g)5.9 µg20% of the Daily Value12% of the Reference Intake
  18. 18.BroccoliVegetables · per 1 cup (76 g)5.6 µg19% of the Daily Value11% of the Reference Intake
  19. 19.HerringSeafood · per 3 oz (85 g)5.4 µg18% of the Daily Value11% of the Reference Intake
  20. 20.Semi-skimmed cows milkEggs and Dairy · per 1 cup (246 g)5.2 µg17% of the Daily Value10% of the Reference Intake
  21. 21.WalnutsNuts and Seeds · per 1 oz (28 g)5.1 µg17% of the Daily Value10% of the Reference Intake
  22. 22.Pine nutsNuts and Seeds · per 1 oz (28 g)4.8 µg16% of the Daily Value10% of the Reference Intake
  23. 23.AvocadosFruits · per ½ avocado (101 g)4.8 µg16% of the Daily Value10% of the Reference Intake
  24. 24.PeasBeans and Legumes · per 1 cup (160 g)4.8 µg16% of the Daily Value10% of the Reference Intake
  25. 25.RaspberriesFruits · per 1 cup (123 g)4.6 µg15% of the Daily Value9% of the Reference Intake
  1. 1.Sunflower seedsNuts and Seeds99.8 µg333% of the Daily Value200% of the Reference Intake
  2. 2.HazelnutsNuts and Seeds87.8 µg293% of the Daily Value176% of the Reference Intake
  3. 3.AlmondsNuts and Seeds82.5 µg275% of the Daily Value165% of the Reference Intake
  4. 4.Pistachio nutsNuts and Seeds45.5 µg152% of the Daily Value91% of the Reference Intake
  5. 5.OystersSeafood41 µg137% of the Daily Value82% of the Reference Intake
  6. 6.KaleVegetables36 µg120% of the Daily Value72% of the Reference Intake
  7. 7.PeanutsNuts and Seeds34 µg113% of the Daily Value68% of the Reference Intake
  8. 8.QuinoaGrains33.5 µg112% of the Daily Value67% of the Reference Intake
  9. 9.Chia seedsNuts and Seeds24.5 µg82% of the Daily Value49% of the Reference Intake
  10. 10.EggsEggs and Dairy23.6 µg79% of the Daily Value47% of the Reference Intake
  11. 11.BuckwheatGrains21.1 µg70% of the Daily Value42% of the Reference Intake
  12. 12.OatsGrains19 µg63% of the Daily Value38% of the Reference Intake
  13. 13.WalnutsNuts and Seeds18 µg60% of the Daily Value36% of the Reference Intake
  14. 14.Pine nutsNuts and Seeds17.1 µg57% of the Daily Value34% of the Reference Intake
  15. 15.Sesame seedsNuts and Seeds14.2 µg47% of the Daily Value28% of the Reference Intake
  16. 16.Pumpkin seedsNuts and Seeds13.5 µg45% of the Daily Value27% of the Reference Intake
  17. 17.White mushroomsVegetables9.8 µg33% of the Daily Value20% of the Reference Intake
  18. 18.BroccoliVegetables7.4 µg25% of the Daily Value15% of the Reference Intake
  19. 19.HerringSeafood6.4 µg21% of the Daily Value13% of the Reference Intake
  20. 20.RyeGrains6 µg20% of the Daily Value12% of the Reference Intake
  21. 21.MackerelSeafood5.4 µg18% of the Daily Value11% of the Reference Intake
  22. 22.SpeltGrains5.1 µg17% of the Daily Value10% of the Reference Intake
  23. 23.Wild Atlantic SalmonSeafood5 µg17% of the Daily Value10% of the Reference Intake
  24. 24.ChickpeasBeans and Legumes5 µg17% of the Daily Value10% of the Reference Intake
  25. 25.AvocadosFruits4.8 µg16% of the Daily Value10% of the Reference Intake
  1. 1.KaleVegetables103 µg
  2. 2.OystersSeafood50.6 µg
  3. 3.White mushroomsVegetables44.7 µg
  4. 4.BroccoliVegetables23.7 µg
  5. 5.ZucchiniVegetables21.3 µg
  6. 6.Sunflower seedsNuts and Seeds17.1 µg
  7. 7.EggsEggs and Dairy16.5 µg
  8. 8.AlmondsNuts and Seeds14.2 µg
  9. 9.HazelnutsNuts and Seeds14 µg
  10. 10.TomatoesVegetables12.6 µg
  11. 11.ArugulaVegetables11.4 µg
  12. 12.Iceberg lettuceVegetables10 µg
  13. 13.QuinoaGrains9.1 µg
  14. 14.CarrotsVegetables8.3 µg
  15. 15.Pistachio nutsNuts and Seeds8.1 µg
  16. 16.EggplantVegetables7.8 µg
  17. 17.RaspberriesFruits7.1 µg
  18. 18.SpinachVegetables7 µg
  19. 19.Bell peppersVegetables6.3 µg
  20. 20.BuckwheatGrains6.1 µg
  21. 21.CauliflowerVegetables6 µg
  22. 22.PeanutsNuts and Seeds6 µg
  23. 23.CucumbersVegetables5.2 µg
  24. 24.Chia seedsNuts and Seeds5 µg
  25. 25.OatsGrains4.9 µg

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