Recommended Amounts

The Daily Value (DV) for Biotin is 30 mcg daily.

Foods rich in Vitamin B7 (Biotin)

Peanut butter, creamy

• Vitamin B7 (Biotin): 88 ug
• Energy: 632 kcal
• Protein: 96 kcal
• Fat: 198 kcal
• Carbs: 91 kcal

Almond butter, creamy

• Vitamin B7 (Biotin): 57 ug
• Energy: 645 kcal
• Protein: 83 kcal
• Fat: 212 kcal
• Carbs: 85 kcal

Oats, whole grain, steel cut

• Vitamin B7 (Biotin): 22 ug
• Energy: 381 kcal
• Protein: 50 kcal
• Fat: 23 kcal
• Carbs: 279 kcal

Oats, whole grain, rolled, old fashioned

• Vitamin B7 (Biotin): 22 ug
• Energy: 382 kcal
• Protein: 54 kcal
• Fat: 24 kcal
• Carbs: 275 kcal

Buckwheat, whole grain

• Vitamin B7 (Biotin): 19 ug
• Energy: 356 kcal
• Protein: 44 kcal
• Fat: 12 kcal
• Carbs: 285 kcal

Mushroom, lion's mane

• Vitamin B7 (Biotin): 17 ug
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal

Mushroom, lion's mane

• Vitamin B7 (Biotin): 17 ug
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal

Nuts, pine nuts, raw

• Vitamin B7 (Biotin): 13 ug
• Energy: 689 kcal
• Protein: 63 kcal
• Fat: 245 kcal
• Carbs: 74 kcal

Millet, whole grain

• Vitamin B7 (Biotin): 11 ug
• Energy: 376 kcal
• Protein: 40 kcal
• Fat: 17 kcal
• Carbs: 298 kcal

Flour, spelt, whole grain

• Vitamin B7 (Biotin): 10 ug
• Energy: 364 kcal
• Protein: 58 kcal
• Fat: 10 kcal
• Carbs: 283 kcal

Mushrooms, white button

• Vitamin B7 (Biotin): 9.07 ug
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.48 kcal
• Carbs: 16 kcal

Mushrooms, white button

• Vitamin B7 (Biotin): 9.07 ug
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.48 kcal
• Carbs: 16 kcal

Mushroom, oyster

• Vitamin B7 (Biotin): 7.04 ug
• Energy: 41 kcal
• Protein: 12 kcal
• Fat: 0.75 kcal
• Carbs: 28 kcal

Mushroom, oyster

• Vitamin B7 (Biotin): 7.04 ug
• Energy: 41 kcal
• Protein: 12 kcal
• Fat: 0.75 kcal
• Carbs: 28 kcal

Mushrooms, shiitake

• Vitamin B7 (Biotin): 6.05 ug
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Mushrooms, shiitake

• Vitamin B7 (Biotin): 6.05 ug
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Spinach, mature

• Vitamin B7 (Biotin): 4.25 ug
• Energy: 28 kcal
• Protein: 12 kcal
• Fat: 2.42 kcal
• Carbs: 11 kcal

Raspberries, raw

• Vitamin B7 (Biotin): 3.43 ug
• Energy: 57 kcal
• Protein: 4.03 kcal
• Fat: 0.75 kcal
• Carbs: 52 kcal

Soy milk, unsweetened, plain, shelf stable

• Vitamin B7 (Biotin): 3.34 ug
• Energy: 38 kcal
• Protein: 14 kcal
• Fat: 8.5 kcal
• Carbs: 5.17 kcal

Soy milk, unsweetened, plain, shelf stable

• Vitamin B7 (Biotin): 3.34 ug
• Energy: 38 kcal
• Protein: 14 kcal
• Fat: 8.5 kcal
• Carbs: 5.17 kcal

Raspberries, raw

• Vitamin B7 (Biotin): 3.01 ug
• Energy: 57 kcal
• Protein: 4.03 kcal
• Fat: 0.75 kcal
• Carbs: 52 kcal

Carrots, baby, raw

• Vitamin B7 (Biotin): 2.4 ug
• Energy: 41 kcal
• Protein: 3.22 kcal
• Fat: 0.55 kcal
• Carbs: 36 kcal

Carrots, mature, raw

• Vitamin B7 (Biotin): 2.22 ug
• Energy: 48 kcal
• Protein: 3.77 kcal
• Fat: 1.4 kcal
• Carbs: 41 kcal

Spinach, baby

• Vitamin B7 (Biotin): 1.66 ug
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 2.48 kcal
• Carbs: 9.63 kcal

Cream, heavy

• Vitamin B7 (Biotin): 1.44 ug
• Energy: 343 kcal
• Protein: 8.07 kcal
• Fat: 142 kcal
• Carbs: 15 kcal

Almond milk, unsweetened, plain, shelf stable

• Vitamin B7 (Biotin): 1.02 ug
• Energy: 15 kcal
• Protein: 2.22 kcal
• Fat: 4.88 kcal
• Carbs: 1.35 kcal

Almond milk, unsweetened, plain, shelf stable

• Vitamin B7 (Biotin): 1.02 ug
• Energy: 15 kcal
• Protein: 2.22 kcal
• Fat: 4.88 kcal
• Carbs: 1.35 kcal

Flour, potato

• Vitamin B7 (Biotin): 0.98 ug
• Energy: 361 kcal
• Protein: 32 kcal
• Fat: 3.81 kcal
• Carbs: 320 kcal

Cucumber, with peel, raw

• Vitamin B7 (Biotin): 0.96 ug
• Energy: 16 kcal
• Protein: 2.5 kcal
• Fat: 0.71 kcal
• Carbs: 12 kcal

Peppers, bell, orange, raw

• Vitamin B7 (Biotin): 0.58 ug
• Energy: 32 kcal
• Protein: 3.53 kcal
• Fat: 0.62 kcal
• Carbs: 27 kcal

Tomato, roma

• Vitamin B7 (Biotin): 0.47 ug
• Energy: 22 kcal
• Protein: 2.78 kcal
• Fat: 1.7 kcal
• Carbs: 15 kcal

Cheese, feta, whole milk, crumbled

• Vitamin B7 (Biotin): 0.46 ug
• Energy: 273 kcal
• Protein: 79 kcal
• Fat: 76 kcal
• Carbs: 22 kcal

Peppers, bell, yellow, raw

• Vitamin B7 (Biotin): 0.46 ug
• Energy: 31 kcal
• Protein: 3.28 kcal
• Fat: 0.48 kcal
• Carbs: 26 kcal

Peppers, bell, red, raw

• Vitamin B7 (Biotin): 0.43 ug
• Energy: 31 kcal
• Protein: 3.58 kcal
• Fat: 0.5 kcal
• Carbs: 27 kcal

Blueberries, raw

• Vitamin B7 (Biotin): 0.3 ug
• Energy: 64 kcal
• Protein: 2.81 kcal
• Fat: 1.23 kcal
• Carbs: 58 kcal

Strawberries, raw

• Vitamin B7 (Biotin): 0.19 ug
• Energy: 36 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 32 kcal

Grapes, red, seedless, raw

• Vitamin B7 (Biotin): 0.12 ug
• Energy: 86 kcal
• Protein: 3.66 kcal
• Fat: 0.66 kcal
• Carbs: 81 kcal

Grapes, green, seedless, raw

• Vitamin B7 (Biotin): 0.11 ug
• Energy: 80 kcal
• Protein: 3.6 kcal
• Fat: 0.93 kcal
• Carbs: 74 kcal