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 118 everyday foods (not packaged products); dried spices, protein powders 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. 2Quinoa flourCereal Grains and Pasta26.3 µg88% DV
  3. 3White whole grain sorghum, rawCereal Grains and Pasta26.1 µg87% DV
  4. 4Amaranth flourCereal Grains and Pasta25.4 µg85% DV
  5. 5Sorghum flourCereal Grains and Pasta24.2 µg81% DV
  6. 6Steel cut oatsCereal Grains and Pasta22 µg73% DV
  7. 7Old fashioned rolled oatsCereal Grains and Pasta21.9 µg73% DV
  8. 8Whole grain oat flourCereal Grains and Pasta20.1 µg67% DV
  9. 9Whole grain buckwheatCereal Grains and Pasta18.6 µg62% DV
  10. 10Buckwheat flourCereal Grains and Pasta15.1 µg50% DV
  11. 11Chia seeds, rawCereal Grains and Pasta14.5 µg48% DV
  12. 12Whole grain milletCereal Grains and Pasta11.4 µg38% DV
  13. 13Whole grain spelt flourCereal Grains and Pasta10.4 µg35% DV
  14. 14Einkorn grain, rawCereal Grains and Pasta10 µg33% DV
  15. 15White pearled sorghum flour, unenriched, rawCereal Grains and Pasta9 µg30% DV
  16. 16Rye flourCereal Grains and Pasta9 µg30% DV
  17. 17White pearled sorghum grain, unenriched, rawCereal Grains and Pasta9 µg30% DV
  18. 18Barley flourCereal Grains and Pasta8.6 µg29% DV
  19. 19Khorasan grain, rawCereal Grains and Pasta7.3 µg25% DV
  20. 20Dry whole grain spaghettiCereal Grains and Pasta6.7 µg22% DV
  21. 21Pearled farro, rawCereal Grains and Pasta5.5 µg18% DV
  22. 22Bulgur, rawCereal Grains and Pasta5.5 µg18% DV
  23. 23Raw unenriched long grain brown riceCereal Grains and Pasta5 µg17% DV
  24. 24Black rice, unenriched, rawCereal Grains and Pasta4.9 µg16% DV
  25. 25Fonio grain, rawCereal Grains and Pasta4.8 µg16% DV
  26. 26Red rice, unenriched, rawCereal Grains and Pasta4.8 µg16% DV
  27. 27White or yellow masa harina, rawCereal Grains and Pasta4.7 µg16% DV
  28. 28Dry enriched spaghettiCereal Grains and Pasta3.5 µg12% DV
  29. 29Wild rice, rawCereal Grains and Pasta2.1 µg7% 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.