20 foods with biotin (includes table)

Biotin, also known as vitamin H or B7, is a vitamin of the B complex that is not synthesized by the body and, therefore, is essential for its consumption through food.

This vitamin is widely distributed in foods, as for example: in the organs of animals such as the liver and the kidneys, as well as in the yema of huevo and in the whole grain cereals.

Biotin plays important roles in the body, such as preventing hair loss, maintaining skin, eye, nail and nervous system health, as well as favoring the absorption of other vitamins in the intestine.

See the benefits of biotin for hair.

Biotin amount in food

The table below indicates the foods richest in biotin and quantity that contain this micronutrient:

Food (100 g) Biotin amount
1. Cacahuates / Maní 101.4 μg
2. Avelanas 75 μg
3. Wheat salvage 44.4 μg
4. Almonds 43.6 μg
5. Oat sage 35 μg
6. Chopped nuness 18.3 μg
7. Huevo cocido 16.5 μg
8. Marañón / Merey / Anacardo 13.7 μg
9. Cooked Hongos 8.5 μg
10. Wholemeal bread 6.1 μg
11. Cooked chard 6.0 μg
12. Cooked salmon 5.0 μg
13. Zanahoria cruda 5.0 μg
14. Camote / Potato 4.3 μg
15. Fresh tomatoes 4.0 μg
16. Queso mozzarella 3.9 μg
17. Cooked onion 3.8 μg
18. Avocado / Palta 3.6 μg
19. Yogurt 3.0 μg
20. Banana 2.6 μg

In addition to being present in foods, this vitamin can also be produced by bacteria in the intestinal flora, however, without knowing its bioavailability, making it difficult to define the recommendations for biotin intake.

recommended quantity

The recommended amount of biotin varies according to sex and age, as shown below:

  • Babies from 0 to 6 months: 5 mcg;

  • Babies from 7 months to 12 months: 6 mcg;

  • Children from 1 to 3 years old: 8 mcg;

  • Children from 4 to 8 years: 12 mcg;

  • Children from 9 to 13 years: 20 mcg;

  • teenagers: 25 mcg;

  • Adults: 30 mcg;

  • Embarrassed women: 30 mcg;

  • Women who breastfeed: 35 mcg.

With a varied and balanced diet, it is possible to obtain the recommended amounts of biotin naturally through food.

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Consult a Doctor | Translated by User2937

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of This is a non-profit service. It is strongly recommended that all details and information published be carefully verified with your trusted doctor, this being just a vehicle for basics about certain healthy behaviors, conscious food consumption and other notions. We never allow medication recommendations, medication package inserts or any medication guidance.

Disclaimer – (Portuguese version>) Este conteúdo foi elaborado com base em informações de pesquisas, publicações adicionais ou pelo trabalho de tradução/verificação de um editor voluntário de Trata-se de um serviço sem fins lucrativos. É fortemente recomendado que todos os detalhes e informações publicadas sejam cuidadosamente verificados com seu médico de confiança, sendo este apenas um veículo para noções básicas sobre determinados comportamentos saudáveis, consumo consciente de alimentos e outras noções. Nunca permitimos recomendação de medicamentos, bulas de remédios ou qualquer orientação medicamentosa.

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