Foods high in biotin

White sorghum bran, unenriched, raw tops the list with 29.9 µg per 100 calories. 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.

1. 1White sorghum bran, unenriched, rawCereal Grains and Pasta29.9 µg
2. 2White whole grain sorghum, rawCereal Grains and Pasta7.6 µg
3. 3Quinoa flourCereal Grains and Pasta6.9 µg
4. 4Amaranth flourCereal Grains and Pasta6.7 µg
5. 5Sorghum flourCereal Grains and Pasta6.7 µg
6. 6Steel cut oatsCereal Grains and Pasta5.8 µg
7. 7Old fashioned rolled oatsCereal Grains and Pasta5.8 µg
8. 8Whole grain buckwheatCereal Grains and Pasta5.6 µg
9. 9Whole grain oat flourCereal Grains and Pasta5.2 µg
10. 10Buckwheat flourCereal Grains and Pasta4.5 µg
11. 11Whole grain spelt flourCereal Grains and Pasta3.1 µg
12. 12Whole grain milletCereal Grains and Pasta3 µg
13. 13Chia seeds, rawCereal Grains and Pasta3 µg
14. 14Einkorn grain, rawCereal Grains and Pasta2.9 µg
15. 15White pearled sorghum grain, unenriched, rawCereal Grains and Pasta2.6 µg
16. 16White pearled sorghum flour, unenriched, rawCereal Grains and Pasta2.6 µg
17. 17Rye flourCereal Grains and Pasta2.6 µg
18. 18Barley flourCereal Grains and Pasta2.4 µg
19. 19Khorasan grain, rawCereal Grains and Pasta2.1 µg
20. 20Pearled farro, rawCereal Grains and Pasta1.6 µg
21. 21Bulgur, rawCereal Grains and Pasta1.6 µg
22. 22Raw unenriched long grain brown riceCereal Grains and Pasta1.4 µg
23. 23Black rice, unenriched, rawCereal Grains and Pasta1.4 µg
24. 24Red rice, unenriched, rawCereal Grains and Pasta1.3 µg
25. 25White or yellow masa harina, rawCereal Grains and Pasta1.3 µg
26. 26Fonio grain, rawCereal Grains and Pasta1.3 µg
27. 27Wild rice, rawCereal Grains and Pasta0.59 µg

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.