Vitamin B7 (biotin)
Biotin, sold as vitamin B7 or vitamin H, is recorded most strongly in liver, which our database puts at 100 µg per 100 grams. Sunflower seeds follow at 55 µg, peanuts at 17.5 µg and mushrooms at 16 µg. As a daily reference the EU NRV names 50 µg.
Biotin: what the regulation allows
The authorised wordings include: "biotin contributes to the maintenance of normal hair", "biotin contributes to the maintenance of normal skin" and "biotin contributes to normal energy-yielding metabolism", all three from Regulation (EU) No 432/2012. Around hair and nails this is the most stretched vitamin on the whole list. Maintenance of normal hair is a different statement from stimulating growth or countering hair loss, and that difference is not word play but the line between permitted and prohibited.
The five strongest sources in the data
Measured per 100 grams: liver 100 µg, sunflower seeds 55 µg, peanuts 17.5 µg, mushrooms 16 µg and spinach 6.9 µg. Salmon and carrots follow at 5 µg. What stands out is the steep drop after the top two: from 100 to 17.5 in three steps. Biotin also sits in egg yolk and wholegrain cereals, but our database does not carry the column filled in for every product — so we name only what is actually measured in it.
50 µg a day as the reference intake
The EU NRV is 50 µg per day. That is a small amount, and thirty grams of sunflower seeds already covers a third of it. Gut bacteria also produce biotin themselves, although how much of that is genuinely absorbed remains unclear; that is one reason this vitamin is set as an adequate intake rather than a strict requirement. We therefore present the figure as a reference point, not as a threshold you must hit.
When supply comes under pressure
A low biotin intake is rare on normal food. What can hinder absorption is eating raw egg white structurally — the protein avidin binds biotin, and that effect disappears with heat. Anyone dropping raw eggs into a daily shake is changing more than the texture. Beyond that the same rule applies as everywhere: complaints or doubt belong with your GP, with a measurement, not with a self-diagnosis based on a table.
Hair, nails and the supplement shelf
We do not rate brands and we do not sell them either, but this is the place for a sober note. Biotin is the best-selling standalone vitamin in the hair and nail category, and that is exactly where the authorised claim gets stretched most often. A high biotin intake can also interfere with certain laboratory assays, something doctors ask about explicitly. So always report what you take when blood is drawn. On your plate, seeds and nuts do the work.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most biotin?
In our database liver leads at 100 µg per 100 grams, and then sunflower seeds at 55 µg and peanuts at 17.5 µg.
How much vitamin B7 per day?
The European reference intake comes to 50 µg per day (EU NRV). Thirty grams of sunflower seeds already covers roughly a third of it.
Is biotin the same as vitamin H?
Yes. Biotin, vitamin B7 and vitamin H are three names for one substance. Labels and claim wordings use the name biotin.
Do raw eggs affect biotin absorption?
Raw egg white contains avidin, which binds biotin. Heat removes that effect, so fried or boiled eggs play no part in it.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.