Foods high in Vitamin B7
Biotin helps the enzymes that break down fat, carbohydrate and protein. It is famous for hair and nails, but extra biotin only helps if you are actually short of it, which is rare. Raw egg white holds a protein that blocks it, so eggs are best eaten cooked. Biotin is measured in fewer foods than most nutrients, so this list has gaps the others do not.
The ranking
Top 3 foods high in vitamin B7
Per 100 g, with each food's share of the 30 µg daily value.
- 210
A typical portion is 75 to 100 g, and once a week is plenty: liver is very high in vitamin A.
- 130
A realistic handful is about 30 g, not 100 g.
- 82.5
A realistic handful is about 30 g, not 100 g.
Quick tip
Cooked eggs, nuts and liver are the richest sources. If you take a biotin supplement, tell your doctor before a blood test: it can distort some results.
This is just the top of the list
Which foods high in vitamin B7 would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in vitamin B7 that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the vitamin B7 in any ingredient you search, per 100 g.
Check any ingredient
Check any food's vitamin B7
Search any ingredient and see its vitamin B7 per 100 g, straight from real food data.
In the izeeva app you can look up the vitamin B7 in any food you like, not just this list, with the exact amount per 100 g.