Which food has the most biotin (B7) in this dataset?

Peanuts, dry-roasted has the highest biotin (B7) value in our ranking: 130 µg per 100 g (UK CoFID record 14-878#1936). This is the highest among the 181 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of biotin (B7) in µg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is µg.

How complete is the data for biotin (B7)?

181 of the 790 relevant foods in our data have a biotin (B7) value (23%). 609 have no usable value and are not ranked; a missing value is never treated as zero. Because fewer than half have a value this is a list of foods that have data, not a ranking of all foods.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 11 such foods separately (the highest is Sorghum at 26.1 µg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: UK CoFID (150 foods), USDA Foundation (24 foods), Canadian CNF (7 foods).

Foods with data for Biotin (B7)

Peanuts, dry-roasted (roasted): 130 µg
Hazelnuts (raw): 76 µg
Almonds (UK record) (preparation not stated): 64 µg
Almonds (raw): 57 µg
Giblets (boiled): 53 µg
Kidney (stewed): 53 µg
Liver (stewed): 50 µg
Pangasius (baked): 50 µg
Plaice (steamed): 38.4 µg
Wheatgerm (preparation not stated): 23.4 µg

Quick answer

In our data the foods with the highest biotin (B7) per 100 g are Peanuts, dry-roasted (130 µg), Hazelnuts (76 µg), Almonds (UK record) (64 µg). This ranks the 181 foods that have a biotin (B7) value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

Fruits: Raspberries (3.43 µg), 20 foods with a value
Vegetables: Mushrooms, white (11.7 µg), 46 foods with a value
Nuts & Seeds: Hazelnuts (76 µg), 9 foods with a value
Legumes: Peanuts, dry-roasted (130 µg), 4 foods with a value
Grains: Wheatgerm (23.4 µg), 8 foods with a value
Meat & Poultry: Giblets (53 µg), 24 foods with a value
Fish & Seafood: Pangasius (50 µg), 26 foods with a value
Dairy & Eggs: Camembert cheese (7.5 µg), 42 foods with a value
Other: Peas, mange-tout (5.3 µg), 2 foods with a value

Full ranking: 181 foods by biotin (B7) per 100 g

Show the full ranking as a table

Foods ranked by biotin (B7) per 100 g
Rank	Food	Preparation	Category	Biotin (B7) per 100 g (µg)	Source
1	Peanuts, dry-roasted	Roasted	Legumes	130 µg	UK CoFID
2	Hazelnuts	Raw	Nuts & Seeds	76 µg	UK CoFID
3	Almonds (UK record)	Preparation not stated	Nuts & Seeds	64 µg	UK CoFID
4	Almonds	Raw	Nuts & Seeds	57 µg	USDA Foundation
5	Giblets	Boiled	Meat & Poultry	53 µg	UK CoFID
5	Kidney	Stewed	Meat & Poultry	53 µg	UK CoFID
7	Liver	Stewed	Meat & Poultry	50 µg	UK CoFID
7	Pangasius	Baked	Fish & Seafood	50 µg	UK CoFID
9	Plaice	Steamed	Fish & Seafood	38.4 µg	UK CoFID
10	Wheatgerm	Preparation not stated	Grains	23.4 µg	UK CoFID
11	Pecans	Raw	Nuts & Seeds	22.7 µg	USDA Foundation
12	Walnuts	Raw	Nuts & Seeds	17.3 µg	USDA Foundation
13	Pine nuts	Raw	Nuts & Seeds	12.9 µg	USDA Foundation
14	Sardines	Grilled	Fish & Seafood	12.4 µg	UK CoFID
15	Mushrooms, white	Raw	Vegetables	11.7 µg	UK CoFID
16	Crab, white meat	Cooked	Fish & Seafood	11.4 µg	UK CoFID
17	Brazil nuts (UK record)	Preparation not stated	Nuts & Seeds	11 µg	UK CoFID
17	Mussels	Cooked	Fish & Seafood	11 µg	UK CoFID
17	Sesame seeds	Preparation not stated	Nuts & Seeds	11 µg	UK CoFID
20	Mushrooms, white button	Preparation not stated	Vegetables	9.07 µg	USDA Foundation
21	Heart	Roasted	Meat & Poultry	8 µg	UK CoFID
22	Pork Fillet	Grilled	Meat & Poultry	7.6 µg	UK CoFID
23	Camembert cheese	Preparation not stated	Dairy & Eggs	7.5 µg	UK CoFID
24	Bloater	Grilled	Fish & Seafood	7 µg	UK CoFID
24	Lobster	Boiled	Fish & Seafood	7 µg	UK CoFID
26	Crab, brown meat	Cooked	Fish & Seafood	6 µg	UK CoFID
26	Whelks	Boiled	Fish & Seafood	6 µg	UK CoFID
28	Limburger cheese	Preparation not stated	Dairy & Eggs	5.9 µg	Canadian CNF
29	Kippers	Boiled	Fish & Seafood	5.5 µg	UK CoFID
30	Peas, mange-tout	Raw	Other	5.3 µg	UK CoFID
31	Goat Milk Cheese	Preparation not stated	Dairy & Eggs	5.1 µg	UK CoFID
31	Halloumi cheese	Preparation not stated	Dairy & Eggs	5.1 µg	UK CoFID
31	Spreadable cheese	Preparation not stated	Dairy & Eggs	5.1 µg	UK CoFID
34	Lemon sole	Steamed	Fish & Seafood	5 µg	UK CoFID
34	Sprats	Fried	Fish & Seafood	5 µg	UK CoFID
36	Rice, black	Raw	Grains	4.88 µg	USDA Foundation
37	Parsnips	Raw	Vegetables	4.29 µg	USDA Foundation
38	Coley	Steamed	Fish & Seafood	4.2 µg	UK CoFID
39	Artichokes	Raw	Vegetables	4.1 µg	UK CoFID
39	Broccoli, green	Raw	Vegetables	4.1 µg	UK CoFID
39	Salmon, red	Canned	Fish & Seafood	4.1 µg	UK CoFID
42	Duck	Roasted	Meat & Poultry	4 µg	UK CoFID
42	Lamb Mince	Stewed	Meat & Poultry	4 µg	UK CoFID
42	Lancashire cheese	Preparation not stated	Dairy & Eggs	4 µg	UK CoFID
42	Pork Belly	Roasted	Meat & Poultry	4 µg	UK CoFID
42	Wensleydale cheese	Preparation not stated	Dairy & Eggs	4 µg	UK CoFID
42	White Cheshire cheese	Preparation not stated	Dairy & Eggs	4 µg	UK CoFID
48	Rice, red	Raw	Grains	3.8 µg	UK CoFID
48	Trout	Baked	Fish & Seafood	3.8 µg	UK CoFID
50	Brie cheese	Preparation not stated	Dairy & Eggs	3.6 µg	UK CoFID
51	Caerphilly cheese	Preparation not stated	Dairy & Eggs	3.5 µg	UK CoFID
51	Hard cheese	Preparation not stated	Dairy & Eggs	3.5 µg	UK CoFID
53	Raspberries	Raw	Fruits	3.43 µg	USDA Foundation
54	Langoustine	Boiled	Fish & Seafood	3.4 µg	UK CoFID
55	Soy milk	Preparation not stated	Dairy & Eggs	3.34 µg	USDA Foundation
56	Parmesan cheese	Raw	Dairy & Eggs	3.3 µg	UK CoFID
56	Stilton cheese	Preparation not stated	Dairy & Eggs	3.3 µg	UK CoFID
58	Sage Derby cheese	Preparation not stated	Dairy & Eggs	3.2 µg	UK CoFID
59	Courgettes	Raw	Vegetables	3.1 µg	UK CoFID
59	Double Gloucester cheese	Preparation not stated	Dairy & Eggs	3.1 µg	UK CoFID
61	Brain	Boiled	Meat & Poultry	3 µg	UK CoFID
61	Chicken Drumstick	Roasted	Meat & Poultry	3 µg	UK CoFID
61	Chicken Leg	Roasted	Meat & Poultry	3 µg	UK CoFID
61	Derby cheese	Preparation not stated	Dairy & Eggs	3 µg	UK CoFID
61	Goose	Roasted	Meat & Poultry	3 µg	UK CoFID
61	Milk, semi-skimmed	Preparation not stated	Dairy & Eggs	3 µg	UK CoFID
61	Mullet, Red	Grilled	Fish & Seafood	3 µg	UK CoFID
61	Quark cheese	Preparation not stated	Dairy & Eggs	3 µg	UK CoFID
61	Red Leicester cheese	Preparation not stated	Dairy & Eggs	3 µg	UK CoFID
61	Sweetbread	Raw	Meat & Poultry	3 µg	UK CoFID
61	Winkles	Boiled	Fish & Seafood	3 µg	UK CoFID
72	Leeks	Raw	Vegetables	2.94 µg	USDA Foundation
73	Tomatillo	Raw	Vegetables	2.9 µg	USDA Foundation
73	Tuna	Baked	Fish & Seafood	2.9 µg	UK CoFID
75	Cabbage, napa	Raw	Vegetables	2.72 µg	USDA Foundation
76	Danish blue cheese	Preparation not stated	Dairy & Eggs	2.7 µg	UK CoFID
77	Red Windsor cheese	Preparation not stated	Dairy & Eggs	2.6 µg	UK CoFID
77	Whitecurrants	Raw	Fruits	2.6 µg	UK CoFID
79	Milk, skimmed	Preparation not stated	Dairy & Eggs	2.5 µg	UK CoFID
80	Macaroni cheese	Preparation not stated	Dairy & Eggs	2.3 µg	UK CoFID
80	Monterey jack cheese	Preparation not stated	Dairy & Eggs	2.3 µg	Canadian CNF
80	Roquefort cheese	Preparation not stated	Dairy & Eggs	2.3 µg	UK CoFID
80	Semolina	Raw	Grains	2.3 µg	UK CoFID
80	Yogurt, low fat	Preparation not stated	Dairy & Eggs	2.3 µg	UK CoFID
85	Carrots	Raw	Vegetables	2.22 µg	USDA Foundation
86	Mozzarella cheese	Raw	Dairy & Eggs	2.2 µg	UK CoFID
86	Salmon	Steamed	Fish & Seafood	2.2 µg	UK CoFID
88	Blue cheese	Preparation not stated	Dairy & Eggs	2.1 µg	Canadian CNF
89	Radicchio	Raw	Vegetables	2.03 µg	USDA Foundation
90	Beef Fillet	Grilled	Meat & Poultry	2 µg	UK CoFID
90	Chicken Breast	Grilled	Meat & Poultry	2 µg	UK CoFID
90	Lamb Breast	Roasted	Meat & Poultry	2 µg	UK CoFID
90	Lamb Chop	Fried	Meat & Poultry	2 µg	UK CoFID
90	Lamb Neck	Grilled	Meat & Poultry	2 µg	UK CoFID
90	Lamb Steak	Fried	Meat & Poultry	2 µg	UK CoFID
90	Oxtail	Stewed	Meat & Poultry	2 µg	UK CoFID
90	Pollock	Baked	Fish & Seafood	2 µg	UK CoFID
90	Poussin	Raw	Meat & Poultry	2 µg	UK CoFID
90	Scallops	Steamed	Fish & Seafood	2 µg	UK CoFID
90	Tripe	Stewed	Meat & Poultry	2 µg	UK CoFID
90	Trout, brown	Steamed	Fish & Seafood	2 µg	UK CoFID
102	Loganberries	Raw	Fruits	1.9 µg	UK CoFID
102	Mulberries	Raw	Fruits	1.9 µg	UK CoFID
104	Edam cheese	Preparation not stated	Dairy & Eggs	1.8 µg	UK CoFID
104	Sweet potato	Boiled	Vegetables	1.8 µg	UK CoFID
104	Tomatoes, cherry	Raw	Vegetables	1.8 µg	UK CoFID
107	Brick cheese	Preparation not stated	Dairy & Eggs	1.7 µg	Canadian CNF
107	Cauliflower	Raw	Vegetables	1.7 µg	UK CoFID
107	Edamame beans	Boiled	Legumes	1.7 µg	UK CoFID
110	Swedes	Raw	Vegetables	1.61 µg	USDA Foundation
111	Mascarpone cheese	Preparation not stated	Dairy & Eggs	1.6 µg	UK CoFID
112	Beans, broad	Boiled	Legumes	1.5 µg	UK CoFID
112	Gruyere cheese	Preparation not stated	Dairy & Eggs	1.5 µg	UK CoFID
112	Yogurt, Greek style	Preparation not stated	Dairy & Eggs	1.5 µg	UK CoFID
112	Yogurt, virtually fat free/diet	Preparation not stated	Dairy & Eggs	1.5 µg	UK CoFID
116	Chestnuts (Japanese)	Raw	Nuts & Seeds	1.4 µg	UK CoFID
116	Citrus fruit	Preparation not stated	Fruits	1.4 µg	UK CoFID
116	Gouda cheese	Preparation not stated	Dairy & Eggs	1.4 µg	UK CoFID
116	Tomatoes, grape and standard	Raw	Vegetables	1.4 µg	UK CoFID
120	Shallots	Raw	Vegetables	1.36 µg	USDA Foundation
121	Rocket	Raw	Vegetables	1.3 µg	UK CoFID
122	Beet greens	Raw	Vegetables	1.24 µg	USDA Foundation
123	Romano cheese	Preparation not stated	Dairy & Eggs	1.2 µg	Canadian CNF
124	Rice, brown, basmati	Boiled	Grains	1.1 µg	UK CoFID
124	Yogurt, whole milk	Preparation not stated	Dairy & Eggs	1.1 µg	UK CoFID
126	Chicken Wing	Roasted	Meat & Poultry	1 µg	UK CoFID
126	Dab	Raw	Fish & Seafood	1 µg	UK CoFID
126	Green beans	Raw	Vegetables	1 µg	UK CoFID
126	Onions	Raw	Vegetables	1 µg	UK CoFID
126	Ortaniques	Preparation not stated	Fruits	1 µg	UK CoFID
126	Pomelo	Preparation not stated	Fruits	1 µg	UK CoFID
126	Rabbit	Stewed	Meat & Poultry	1 µg	UK CoFID
126	Red snapper	Raw	Fish & Seafood	1 µg	UK CoFID
126	Swiss cheese	Preparation not stated	Dairy & Eggs	1 µg	Canadian CNF
126	Tilsit cheese	Preparation not stated	Dairy & Eggs	1 µg	Canadian CNF
126	Yogurt, soya	Preparation not stated	Dairy & Eggs	1 µg	UK CoFID
137	Cucumbers	Raw	Vegetables	0.962 µg	USDA Foundation
138	Turnips	Raw	Vegetables	0.956 µg	USDA Foundation
139	Spring onions	Raw	Vegetables	0.95 µg	USDA Foundation
140	Cod	Baked	Fish & Seafood	0.9 µg	UK CoFID
141	Radishes	Raw	Vegetables	0.862 µg	USDA Foundation
142	Lettuce, red leaf	Raw	Vegetables	0.7 µg	UK CoFID
142	Red rice	Boiled	Grains	0.7 µg	UK CoFID
144	Grapefruits	Raw	Fruits	0.68 µg	UK CoFID
145	Mangoes	Raw	Fruits	0.6 µg	UK CoFID
145	Rice, wild	Boiled	Grains	0.6 µg	UK CoFID
147	Broccoli	Raw	Vegetables	0.5 µg	UK CoFID
147	Curly kale	Raw	Vegetables	0.5 µg	UK CoFID
147	Gooseberries	Raw	Fruits	0.5 µg	UK CoFID
147	Lemons, whole without pips (UK record)	Preparation not stated	Fruits	0.5 µg	UK CoFID
147	Peas, raw (UK record)	Raw	Other	0.5 µg	UK CoFID
147	Pineapples	Raw	Fruits	0.5 µg	UK CoFID
147	Rice, white, basmati	Boiled	Grains	0.5 µg	UK CoFID
154	Feta cheese	Preparation not stated	Dairy & Eggs	0.464 µg	USDA Foundation
155	Cherries, sour and mixed	Raw	Fruits	0.42 µg	UK CoFID
156	Asparagus	Raw	Vegetables	0.4 µg	UK CoFID
156	Aubergine	Boiled	Vegetables	0.4 µg	UK CoFID
156	Blackberries	Raw	Fruits	0.4 µg	UK CoFID
156	Brussels sprouts	Raw	Vegetables	0.4 µg	UK CoFID
156	Marrow	Raw	Vegetables	0.4 µg	UK CoFID
156	Parsley	Raw	Vegetables	0.4 µg	UK CoFID
156	Pumpkin	Raw	Vegetables	0.4 µg	UK CoFID
156	Spring greens	Raw	Vegetables	0.4 µg	UK CoFID
156	Squash, butternut	Raw	Vegetables	0.4 µg	UK CoFID
156	Turnip tops	Boiled	Vegetables	0.4 µg	UK CoFID
156	Watercress	Raw	Vegetables	0.4 µg	UK CoFID
167	Blueberries	Raw	Fruits	0.3 µg	USDA Foundation
167	Papayas	Raw	Fruits	0.3 µg	UK CoFID
167	Potatoes	Boiled	Vegetables	0.3 µg	UK CoFID
167	Yam	Boiled	Vegetables	0.3 µg	UK CoFID
171	Cannellini beans	Canned	Legumes	0.2 µg	UK CoFID
171	Peaches	Raw	Fruits	0.2 µg	UK CoFID
173	Strawberries	Raw	Fruits	0.19 µg	USDA Foundation
174	Cabbage	Raw	Vegetables	0.1 µg	UK CoFID
174	Cabbage, green	Raw	Vegetables	0.1 µg	UK CoFID
174	Cabbage, red	Raw	Vegetables	0.1 µg	UK CoFID
174	Cabbage, white	Raw	Vegetables	0.1 µg	UK CoFID
174	Celery	Raw	Vegetables	0.1 µg	UK CoFID
174	Damsons	Raw	Fruits	0.1 µg	UK CoFID
174	Nectarines	Raw	Fruits	0.1 µg	UK CoFID
174	Spinach	Raw	Vegetables	0.1 µg	UK CoFID

Dried foods and spices (ranked separately)

Show 11 dried foods and spices

Rank among dried	Food	Preparation	Biotin (B7) per 100 g (µg)	Source
1	Sorghum	Dried	26.1 µg	USDA Foundation
2	Soya beans	Boiled	25 µg	UK CoFID
3	Chia seeds	Dried	14.5 µg	USDA Foundation
4	Sorghum grain, white	Dried	8.96 µg	USDA Foundation
5	Blackeye beans	Boiled	7 µg	UK CoFID
6	Fonio	Dried	4.81 µg	USDA Foundation
7	Sultanas	Preparation not stated	4.8 µg	UK CoFID
8	Beans, chick peas, Kabuli	Boiled	1.3 µg	UK CoFID
9	Pasta, white, spaghetti	Boiled	1 µg	UK CoFID
10	Lentils, red, split	Boiled	0.9 µg	UK CoFID
11	Red kidney beans	Boiled	0.5 µg	UK CoFID

Coverage and limitations

181 of 790 relevant foods have a biotin (B7) value; 609 are not ranked because the source has none.
All amounts are per 100 g of the food as described by the source record, in µg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about biotin (B7) in foods

Which food has the most biotin (B7) in this dataset?: Peanuts, dry-roasted has the highest biotin (B7) value in our ranking: 130 µg per 100 g (UK CoFID record 14-878#1936). This is the highest among the 181 foods with a value, not a statement about every food in existence.
What do the numbers mean?: Each value is the amount of biotin (B7) in µg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is µg.
How complete is the data for biotin (B7)?: 181 of the 790 relevant foods in our data have a biotin (B7) value (23%). 609 have no usable value and are not ranked; a missing value is never treated as zero. Because fewer than half have a value this is a list of foods that have data, not a ranking of all foods.
Why are dried foods and spices listed separately?: Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 11 such foods separately (the highest is Sorghum at 26.1 µg).
Where do the values come from?: One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: UK CoFID (150 foods), USDA Foundation (24 foods), Canadian CNF (7 foods).

Foods with data for Biotin (B7)

Quick answer

Top foods by category

Full ranking: 181 foods by biotin (B7) per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

Questions about biotin (B7) in foods

Tools for this nutrient

Menu

Search

Choose a nutrient

Dried foods and spices

Source