Table 1.
Natural sources of vitamin B7 [38].
| Food Product | Biotin Content [ng/g] |
|---|---|
| Eggs, milk, dairy products | |
| Hens egg whole (cooked) * | 214 |
| Hens egg white (cooked) * | 58 |
| Hens egg yolk (cooked) * | 272 |
| Cow milk (2% fat) | 1.13 |
| Cheddar cheese | 14 |
| Meat and fish | |
| Chicken liver (fried) | 1872 |
| Beef liver (fried) | 416 |
| Turkey ham | 7.3 |
| Salmon (water-cured) | 59 |
| Tuna (water-cured) | 6.82 |
| Fruits and vegetables (fresh and processed) | |
| Strawberries (fresh) | 15 |
| Avocados (fresh) | 9.61 |
| Raisins | 3.91 |
| Raspberries (fresh) | 1.78 |
| Bananas (fresh) | 1.33 |
| Orange (fresh) | 0.49 |
| Orange juice (reconstituted from concentrate) | 4.13 |
| Apple (fresh) | 0.2 |
| Apple juice (reconstituted from concentrate) | 0.52 |
| Sweet potatoes (cooked) | 14.5 |
| Broccoli (fresh) | 9.43 |
| Spinach (frozen) | 7.05 |
| Tomatoes (fresh) | 7.01 |
| Carrots (canned) | 6.22 |
| Cauliflower (fresh) | 1.61 |
| Mushrooms and yeast | |
| Mushrooms (canned) | 21.6 |
| Yeast | 202 |
| Nuts and seeds | |
| Peanuts (roasted, salted) | 175 |
| Pecans (fresh) | 20 |
| Almonds (roasted, salted) | 44.07 |
| Walnuts (fresh) | 25.9 |
| Sunflower seeds (roasted, salted) | 78 |
| Cereals and bread | |
| Oat flakes | 1.91 |
| Whole grain bread | 0.74 |
* Biotin content in eggs is given for cooked eggs. Biotin bioavailability from raw eggs (especially egg whites) is low because raw egg whites contain avidin, which binds biotin and blocks its absorption [35].