Top 10 Dietary Sources of Vitamin B7 (Biotin)

Top 10 Dietary Sources of Vitamin B7 (Biotin)

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Let’s quickly review the top dietary sources of Biotin. It’s worth noting that unlike most other B vitamins, dietary Biotin is less well understood and studied. There is no reliable data regarding food content of biotin and food composition tables are incomplete. The following are obtained are obtained from the Linus Pauling institute. They are listed in micrograms per serving.

  1. Beef liver (27-35 μg)
  2. Egg, cooked (13-25 μg)
  3. Yeast (1.4-14 μg)
  4. Whole wheat bread (0.1-6 μg)
  5. Avocado (2-6 μg)
  6. Cooked salmon (4-5 μg)
  7. Cauliflower (0.2-4 μg)
  8. Cooked pork (2-4 μg)
  9. Cheddar cheese (0.4-2 μg)
  10. Raspberries (0.2-2 μg)

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