Foods high in biotin

White sorghum bran, unenriched, raw tops the list with 109 µg per 100 g. The Daily Value for biotin (b7) is 30 µg. Ranked from 1,412 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1White sorghum bran, unenriched, rawCereal Grains and Pasta109 µg363% DV
  2. 2Creamy peanut butterLegumes and Legume Products87.8 µg293% DV
  3. 3Almond flourNut and Seed Products69.1 µg230% DV
  4. 4Creamy almond butterNut and Seed Products57.3 µg191% DV
  5. 5Whole almonds, rawNut and Seed Products57 µg190% DV
  6. 6Large egg yolkDairy and Egg Products45.9 µg153% DV
  7. 7Ground flaxseedNut and Seed Products33.8 µg113% DV
  8. 8Maitake mushroomsVegetables and Vegetable Products32.6 µg109% DV
  9. 9Quinoa flourCereal Grains and Pasta26.3 µg88% DV
  10. 10White whole grain sorghum, rawCereal Grains and Pasta26.1 µg87% DV
  11. 11Amaranth flourCereal Grains and Pasta25.4 µg85% DV
  12. 12Sorghum flourCereal Grains and Pasta24.2 µg81% DV
  13. 13Pecans, halves, rawNut and Seed Products22.7 µg76% DV
  14. 14Steel cut oatsCereal Grains and Pasta22 µg73% DV
  15. 15Old fashioned rolled oatsCereal Grains and Pasta21.9 µg73% DV
  16. 16Whole grain oat flourCereal Grains and Pasta20.1 µg67% DV
  17. 17Whole grain buckwheatCereal Grains and Pasta18.6 µg62% DV
  18. 18English walnuts, halves, rawNut and Seed Products17.3 µg58% DV
  19. 19Lion's mane mushroomVegetables and Vegetable Products16.9 µg56% DV
  20. 20Pioppini mushroomsVegetables and Vegetable Products15.3 µg51% DV
  21. 21Buckwheat flourCereal Grains and Pasta15.1 µg50% DV
  22. 22Chia seeds, rawCereal Grains and Pasta14.5 µg48% DV
  23. 23Creamy sesame butterNut and Seed Products13.3 µg44% DV
  24. 24Pine nuts, rawNut and Seed Products12.9 µg43% DV
  25. 25Crimini mushroomsVegetables and Vegetable Products12.6 µg42% DV
  26. 26Enoki mushroomsVegetables and Vegetable Products12.5 µg42% DV
  27. 27Whole grain milletCereal Grains and Pasta11.4 µg38% DV
  28. 28Portabella mushroomsVegetables and Vegetable Products11.1 µg37% DV
  29. 29King oyster mushroomsVegetables and Vegetable Products10.8 µg36% DV
  30. 30Whole grain spelt flourCereal Grains and Pasta10.4 µg35% DV
  31. 31Einkorn grain, rawCereal Grains and Pasta10 µg33% DV
  32. 32White button mushroomsVegetables and Vegetable Products9.1 µg30% DV
  33. 33White pearled sorghum flour, unenriched, rawCereal Grains and Pasta9 µg30% DV
  34. 34Rye flourCereal Grains and Pasta9 µg30% DV
  35. 35White pearled sorghum grain, unenriched, rawCereal Grains and Pasta9 µg30% DV
  36. 36Barley flourCereal Grains and Pasta8.6 µg29% DV
  37. 37Beech mushroomsVegetables and Vegetable Products8.1 µg27% DV
  38. 38Khorasan grain, rawCereal Grains and Pasta7.3 µg25% DV
  39. 39Oyster mushroomsVegetables and Vegetable Products7 µg23% DV
  40. 40Dry whole grain spaghettiCereal Grains and Pasta6.7 µg22% DV
  41. 41Shiitake mushroomsVegetables and Vegetable Products6 µg20% DV
  42. 42Pearled farro, rawCereal Grains and Pasta5.5 µg18% DV
  43. 43Bulgur, rawCereal Grains and Pasta5.5 µg18% DV
  44. 44Raw unenriched long grain brown riceCereal Grains and Pasta5 µg17% DV
  45. 45Black rice, unenriched, rawCereal Grains and Pasta4.9 µg16% DV
  46. 46100% whole wheat breadBaked Products4.9 µg16% DV
  47. 47Fonio grain, rawCereal Grains and Pasta4.8 µg16% DV
  48. 48Multigrain breadBaked Products4.8 µg16% DV
  49. 49Red rice, unenriched, rawCereal Grains and Pasta4.8 µg16% DV
  50. 50White or yellow masa harina, rawCereal Grains and Pasta4.7 µg16% DV
  51. 51Parsnips, rawVegetables and Vegetable Products4.3 µg14% DV
  52. 52Mature spinachVegetables and Vegetable Products4.3 µg14% DV
  53. 53Dry enriched spaghettiCereal Grains and Pasta3.5 µg12% DV
  54. 54Shelf stable corn tortillaBaked Products3.5 µg12% DV
  55. 55Raspberries, rawFruits and Fruit Juices3.4 µg11% DV
  56. 56Unsweetened soy milk, shelf stableLegumes and Legume Products3.3 µg11% DV
  57. 57Leeks, rawVegetables and Vegetable Products2.9 µg10% DV
  58. 58Tomatillos, dehusked, rawVegetables and Vegetable Products2.9 µg10% DV
  59. 59Napa cabbage, rawVegetables and Vegetable Products2.7 µg9% DV
  60. 60Canned vegetarian refried beansLegumes and Legume Products2.6 µg9% DV
  61. 61Sweet corn, fresh, rawVegetables and Vegetable Products2.5 µg8% DV
  62. 62White breadBaked Products2.5 µg8% DV
  63. 63Baby carrots, rawVegetables and Vegetable Products2.4 µg8% DV
  64. 64Full fat cottage cheeseDairy and Egg Products2.3 µg8% DV
  65. 65Mature carrots, rawVegetables and Vegetable Products2.2 µg7% DV
  66. 66Sweetened soy milk, refrigeratedLegumes and Legume Products2.2 µg7% DV
  67. 67Wild rice, rawCereal Grains and Pasta2.1 µg7% DV
  68. 68Serrano peppers, seeded, rawVegetables and Vegetable Products2.1 µg7% DV
  69. 69Radicchio, rawVegetables and Vegetable Products2 µg7% DV
  70. 70Fennel, rawVegetables and Vegetable Products1.9 µg6% DV
  71. 71Full fat sour creamDairy and Egg Products1.9 µg6% DV
  72. 72Full fat cream cheese, blockDairy and Egg Products1.7 µg6% DV
  73. 73Baby spinachVegetables and Vegetable Products1.7 µg6% DV
  74. 74Rutabaga, peeled, rawVegetables and Vegetable Products1.6 µg5% DV
  75. 75Spaghetti squash, peeled, seeded, rawVegetables and Vegetable Products1.6 µg5% DV
  76. 76Heavy creamDairy and Egg Products1.4 µg5% DV
  77. 77Unsweetened almond milk, refrigeratedBeverages1.4 µg5% DV
  78. 78Unsweetened oat milk, refrigeratedBeverages1.4 µg5% DV
  79. 79Poblano peppers, seeded, rawVegetables and Vegetable Products1.4 µg5% DV
  80. 80Shallots, rawVegetables and Vegetable Products1.4 µg5% DV
  81. 81Shelf stable wheat flour tortillaBaked Products1.4 µg5% DV
  82. 82Beet greens, rawVegetables and Vegetable Products1.2 µg4% DV
  83. 83Jalapeño peppers, seeded, rawVegetables and Vegetable Products1.2 µg4% DV
  84. 84Banana peppers, seeded, rawVegetables and Vegetable Products1.2 µg4% DV
  85. 85Unsweetened almond milk, shelf stableBeverages1 µg3% DV
  86. 86Potato flourVegetables and Vegetable Products0.98 µg3% DV
  87. 87Cucumber, with peel, rawVegetables and Vegetable Products0.96 µg3% DV
  88. 88Turnips, rawVegetables and Vegetable Products0.96 µg3% DV
  89. 89Green onions, rawVegetables and Vegetable Products0.95 µg3% DV
  90. 90Tommy Atkins mango, peeled, rawFruits and Fruit Juices0.93 µg3% DV
  91. 91Red radishes, rawVegetables and Vegetable Products0.86 µg3% DV
  92. 92Honeydew melon, rawFruits and Fruit Juices0.71 µg2% DV
  93. 93Orange bell peppers, rawVegetables and Vegetable Products0.58 µg2% DV
  94. 94Ataulfo mango, peeled, rawFruits and Fruit Juices0.56 µg2% DV
  95. 95Cassava flourVegetables and Vegetable Products0.52 µg2% DV
  96. 96Roma tomatoesVegetables and Vegetable Products0.47 µg2% DV
  97. 97Whole milk feta cheese, crumbledDairy and Egg Products0.46 µg2% DV
  98. 98Yellow bell peppers, rawVegetables and Vegetable Products0.46 µg2% DV
  99. 99Red bell peppers, rawVegetables and Vegetable Products0.43 µg1% DV
  100. 100Blueberries, rawFruits and Fruit Juices0.3 µg1% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.