Nutrition Guide: Vitamin B7 (Biotin)
Whole foods with the highest amounts of vitamin B7…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Almonds
Amount: .25 cup (23 g)
Vit B7 Biotin: 14.72
Sweet Potato
Amount: 1 cup (200 g)
Vit B7 Biotin: 8.6
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B7 Biotin: 8
Onions
Amount: 1 cup cooked (210 g)
Vit B7 Biotin: 7.98
Oats
Amount: .25 cup uncooked (39 g)
Vit B7 Biotin: 7.8
Tomatoes
Amount: 1 cup (180 g)
Vit B7 Biotin: 7.2
Peanuts
Amount: .25 cup (36.5 g)
Vit B7 Biotin: 6.4
Carrots
Amount: 1 cup (122 g)
Vit B7 Biotin: 6.1
Walnuts
Amount: .25 cup (30 g)
Vit B7 Biotin: 5.7
Avocados
Amount: 1 cup, sliced (146g)
Vit B7 Biotin: 5.4
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B7 Biotin: 4.54
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B7 Biotin: 3.96
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B7 Biotin: 3.92
Bananas
Amount: 1 medium (118 g)
Vit B7 Biotin: 3.1
Raspberries
Amount: 1 cup fresh (123 g)
Vit B7 Biotin: 2.34
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B7 Biotin: 2.32
Apple
Amount: 1 Medium (182 g)
Vit B7 Biotin: 2.27
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B7 Biotin: 1.8
Cauliflower
Amount: 1 cup (124 g)
Vit B7 Biotin: 1.6
Strawberries
Amount: 1 cup (144 g)
Vit B7 Biotin: 1.58
Watermelon
Amount: 1 cup (152 g)
Vit B7 Biotin: 1.52
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B7 Biotin: 1.5
Oranges
Amount: 1 medium (131 g)
Vit B7 Biotin: 1.31
Grapefruit
Amount: .5 medium (128 g)
Vit B7 Biotin: 1.28
Barley
Amount: .33 cup dry (61.3 g)
Vit B7 Biotin: 1.27
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B7 Biotin: 1.13
Green Beans
Amount: 1 cup (125 g)
Vit B7 Biotin: 1
Cucumber
Amount: 1 cup raw (104 g)
Vit B7 Biotin: 0.94
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B7 Biotin: 0.85
Asparagus
Amount: 1 cup (180g)
Vit B7 Biotin: 0.72
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B7 Biotin: 0.58
Green Peas
Amount: 1 cup (138 g)
Vit B7 Biotin: 0.55
Pineapple
Amount: 1 cup (165 g)
Vit B7 Biotin: 0.5
Grapes
Amount: 1 cup (151 g)
Vit B7 Biotin: 0.45
Pears
Amount: 1 medium (178 g)
Vit B7 Biotin: 0.36
Lemons & Limes
Amount: .25 cup (61 g)
Vit B7 Biotin: 0.18
Spinach
Amount: 1 cup (30g)
Vit B7 Biotin: 0.18
Cabbage
Amount: 1 cup (150 g)
Vit B7 Biotin: 0.15
Celery
Amount: 1 cup raw (101 g)
Vit B7 Biotin: 0.1
Arugula
Amount: .5 cup (10 g)
Vit B7 Biotin:
Blueberries
Amount: 1 cup (148 g)
Vit B7 Biotin:
Kale
Amount: 1 cup (130 g)
Vit B7 Biotin:
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B7 Biotin:
Pinto Beans
Amount: 1 cup (171 g)
Vit B7 Biotin:
Cantaloupe
Amount: 1 cup (160 g)
Vit B7 Biotin:
Mangos
Amount: 1 cup (165 g)
Vit B7 Biotin:
Broccoli
Amount: 1 cup (156 g)
Vit B7 Biotin:
Kidney Beans
Amount: 1 cup (177 g)
Vit B7 Biotin:
Soybeans
Amount: 1 cup cooked (172 g)
Vit B7 Biotin:
Tempeh
Amount: 4 oz (113 g)
Vit B7 Biotin:
Tofu
Amount: 4 oz (113 g)
Vit B7 Biotin:
Cashews
Amount: .25 cup (40 g)
Vit B7 Biotin:
Bell Peppers
Amount: 1 cup (92 g)
Vit B7 Biotin:
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B7 Biotin:
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B7 Biotin:
Potatoes
Amount: 1 cup baked (173 g)
Vit B7 Biotin:
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B7 Biotin:
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B7 Biotin:
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B7 Biotin:
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B7 Biotin:
Basil
Amount: .5 cup (21 g)
Vit B7 Biotin:
Parsley
Amount: .5 cup (30.4 g)
Vit B7 Biotin:
Quinoa
Amount: 1 cup cooked
Vit B7 Biotin:
Black Beans
Amount: 1 cup cooked
Vit B7 Biotin:
Beets
Amount: 1 cup (170g)
Vit B7 Biotin:
Apricots
Amount: 1 whole (35 g)
Vit B7 Biotin:
Eggplant
Amount: 1 cup cooked (99 g)
Vit B7 Biotin:
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B7 Biotin:
Papaya
Amount: 1 medium (276 g)
Vit B7 Biotin:
Olives, Black
Amount: 1 cup (134 g)
Vit B7 Biotin:
Millet
Amount: 1 cup cooked (174 g)
Vit B7 Biotin:
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B7 Biotin:
Cranberries
Amount: 1 cup fresh (100 g)
Vit B7 Biotin:
Cilantro
Amount: .5 cup (8 g)
Vit B7 Biotin:
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B7 Biotin:
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B7 Biotin:
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B7 Biotin:
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B7 Biotin:
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B7 Biotin:
Fennel
Amount: 1 cup raw (87 g)
Vit B7 Biotin:
Leeks
Amount: 1 cup cooked (104 g)
Vit B7 Biotin:
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B7 Biotin:
Split Peas
Amount: 1 cup cooked (196 g)
Vit B7 Biotin:
Lentils
Amount: 1 cup cooked (198 g)
Vit B7 Biotin:
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B7 Biotin:
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B7 Biotin:
Figs
Amount: 1 medium fresh (50 g)
Vit B7 Biotin:
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B7 Biotin:
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B7 Biotin:
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B7 Biotin:
Scallops
Amount: 4 oz (113 g) steamed
Vit B7 Biotin:
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B7 Biotin:
Miso
Amount: 1 tbs (17 g)
Vit B7 Biotin:
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B7 Biotin:
Edamame
Amount: 1 cup (155 g)
Vit B7 Biotin:
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B7 Biotin:
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B7 Biotin:
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B7 Biotin:
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B7 Biotin:
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B7 Biotin:
Chia Seeds
Amount: 2 tbs (28 g)
Vit B7 Biotin: