Biotin in foods (table)

Contents

 

In these tables are adopted by the average daily need for Biotin is 50 mg. The column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for Biotin (vitamin H).

FOODS WITH HIGH BIOTIN CONTENT (VITAMIN H):

Product nameThe Biotin content in 100gThe percentage of daily requirement
Soybean (grain)60 mcg120%
Egg yolk56 mcg112%
Chicken egg20.2 µg40%
Eyeglasses20 mg40%
Oat flakes “Hercules”20 mg40%
Peas (shelled)19.5 µg39%
Milk skimmed15.3 µg31%
Oats (grain)15 µg30%
Rice (grain)12 mcg24%
Wheat (grain, hard grade)11.6 µg23%
Barley (grain)11 mcg22%
Wheat (grain, soft variety)10.4 mcg21%
Wheat groats10 µg20%
Milk powder 25%10 µg20%
Meat (chicken)10 µg20%
Cod10 µg20%
Meat (broiler chickens)8.4 µg17%
Cheese 2%7.6 µg15%
Curd 5%7.6 µg15%
Curd7.6 µg15%
Egg protein7 mcg14%
Corn grits6.6 mcg13%
Rye (grain)6 mcg12%
Cheese “Camembert”5.6 µg11%
Green peas (fresh)5.3 mcg11%
Cheese 18% (bold)5.1 µg10%
Cottage cheese 9% (bold)5.1 µg10%

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Wheat flour 2nd grade4.4 mcg9%
Cheese “Roquefort” 50%4.2 mcg8%
Flour Wallpaper4 mcg8%
Cream 20%4 mcg8%
Acidophilus milk 1%3.6 mcg7%
Acidophilus 3,2%3.6 mcg7%
Acidophilus to 3.2% sweet3.6 mcg7%
Acidophilus low fat3.6 mcg7%
Sour cream 20%3.6 mcg7%
Sour cream 30%3.6 mcg7%
Cheese “Russian”3.6 mcg7%
Kefir 3.2%3.51 µg7%
Low-fat kefir3.51 µg7%
Rice3.5 µg7%
Yogurt 2.5% of3.39 mcg7%
Cream 10%3.38 µg7%
Cream 25%3.38 µg7%
Cream 8%3.38 µg7%
The mass of curd is 16.5% fat3.2 µg6%
Milk 1,5%3.2 µg6%
Milk 2,5%3.2 µg6%
Milk 3.2%3.2 µg6%
Milk 3,5%3.2 µg6%
Cream powder 42%3.2 µg6%
Meat (beef)3.04 µg6%
Wheat flour of 1 grade3 mg6%
Flour rye3 mg6%
Cabbage, red,2.9 µg6%
Cheese “Gollandskiy” 45%2.3 mcg5%
Ice cream sundae2.18 µg4%
Macaroni from a flour of 1 grade2 mg4%
Pasta from flour V/s2 mg4%
The flour2 mg4%
Rye flour wholemeal2 mg4%
Flour rye seeded2 mg4%
Cheese Cheddar 50%1.7 mcg3%
Cauliflower1.5 g3%

The content of Biotin in milk foods and egg foods:

Product nameThe Biotin content in 100gThe percentage of daily requirement
Acidophilus milk 1%3.6 mcg7%
Acidophilus 3,2%3.6 mcg7%
Acidophilus to 3.2% sweet3.6 mcg7%
Acidophilus low fat3.6 mcg7%
Egg protein7 mcg14%
Egg yolk56 mcg112%
Kefir 3.2%3.51 µg7%
Low-fat kefir3.51 µg7%
Koumiss (from Mare’s milk)1 µg2%
The mass of curd is 16.5% fat3.2 µg6%
Milk 1,5%3.2 µg6%
Milk 2,5%3.2 µg6%
Milk 3.2%3.2 µg6%
Milk 3,5%3.2 µg6%
Milk powder 25%10 µg20%
Milk skimmed15.3 µg31%
Ice cream sundae2.18 µg4%
Yogurt 2.5% of3.39 mcg7%
Cream 10%3.38 µg7%
Cream 20%4 mcg8%
Cream 25%3.38 µg7%
Cream 8%3.38 µg7%
Cream powder 42%3.2 µg6%
Sour cream 20%3.6 mcg7%
Sour cream 30%3.6 mcg7%
Cheese “Gollandskiy” 45%2.3 mcg5%
Cheese “Camembert”5.6 µg11%
Cheese “Roquefort” 50%4.2 mcg8%
Cheese Cheddar 50%1.7 mcg3%
Cheese Swiss 50%0.9 µg2%
Cheese “Russian”3.6 mcg7%
Cheese 18% (bold)5.1 µg10%
Cheese 2%7.6 µg15%
Curd 5%7.6 µg15%
Cottage cheese 9% (bold)5.1 µg10%
Curd7.6 µg15%
Chicken egg20.2 µg40%

The content of Biotin in cereals, cereal foods and pulses:

Product nameThe Biotin content in 100gThe percentage of daily requirement
Peas (shelled)19.5 µg39%
Green peas (fresh)5.3 mcg11%
Corn grits6.6 mcg13%
Eyeglasses20 mg40%
Wheat groats10 µg20%
Rice3.5 µg7%
Macaroni from a flour of 1 grade2 mg4%
Pasta from flour V/s2 mg4%
Wheat flour of 1 grade3 mg6%
Wheat flour 2nd grade4.4 mcg9%
The flour2 mg4%
Flour Wallpaper4 mcg8%
Flour rye3 mg6%
Rye flour wholemeal2 mg4%
Flour rye seeded2 mg4%
Oats (grain)15 µg30%
Wheat (grain, soft variety)10.4 mcg21%
Wheat (grain, hard grade)11.6 µg23%
Rice (grain)12 mcg24%
Rye (grain)6 mcg12%
Soybean (grain)60 mcg120%
Oat flakes “Hercules”20 mg40%
Barley (grain)11 mcg22%

The content of Biotin in fruits, vegetables, dried fruits:

Product nameThe Biotin content in 100gThe percentage of daily requirement
Apricot0.27 µg1%
Basil (green)0.4 µg1%
Zucchini0.4 µg1%
Cabbage, red,2.9 µg6%
Cauliflower1.5 g3%
Green onions (the pen)0.9 µg2%
Onion0.9 µg2%
Carrots0.6 µg1%
Cucumber0.9 µg2%
Parsley (green)0.4 µg1%
Tomato (tomato)1.2 µg2%
Lettuce (greens)0.7 µg1%

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