Vitamin B7 Rich Foods: Dietary Sources
Share
Vitamin B7, also known as biotin, is found in various dietary sources. Identifying these sources can help individuals manage their daily biotin intake.
Dietary Sources of Vitamin B7
Biotin is distributed across different food groups. According to the Oregon State University - Linus Pauling Institute, liver and egg yolks are considered good dietary sources of the vitamin.
Other contributors to biotin intake include whole-grain cereals and various vegetables. Yeast is identified as a rich source of biotin.
Nutrient Content by Serving Size
Biotin levels in foods vary by item and preparation. Below are the reported biotin levels for various foods as provided by the Linus Pauling Institute:
- Liver (cooked): 27–35 μg per 3 ounces
- Egg (cooked): 13–25 μg per 1 large egg
- Salmon (cooked): 4–5 μg per 3 ounces
- Pork (cooked): 2–4 μg per 3 ounces
- Avocado: 2–6 μg per 1 whole fruit
- Yeast: 1.4–14 μg per 1 packet (7 grams)
- Whole-wheat bread: 0.02–6 μg per 1 slice
- Cheddar cheese: 0.4–2 μg per 1 ounce
- Raspberries: 0.2–2 μg per 1 cup
- Cauliflower (raw): 0.2–4 μg per 1 cup
Reference Intake Guidance
Authorities have established Adequate Intake (AI) levels for biotin. The Food and Nutrition Board of the National Academy of Medicine has set different AI values based on age and life stage. For adults, the recommended AI is 30 micrograms (μg) per day.
| Population Group | Age / Condition | Adequate Intake (AI) |
|---|---|---|
| Infants | 0–6 months | 5 μg/day |
| Infants | 7–12 months | 6 μg/day |
| Children | 1–3 years | 8 μg/day |
| Children | 4–8 years | 12 μg/day |
| Children | 9–13 years | 20 μg/day |
| Adolescents | 14–18 years | 25 μg/day |
| Adults | Adults | 30 μg/day |
| Pregnant individuals | All ages | 30 μg/day |
| Breastfeeding individuals | All ages | 35 μg/day |
Source: Oregon State University - Linus Pauling Institute
Key Takeaways
- Cooked liver and whole eggs are contain biotin of biotin.
- Biotin sources include yeast, whole grains, avocado, cauliflower, and raspberries.
- The Adequate Intake (AI) for adults is 30 μg per day, and 35 μg during breastfeeding.
- Biotin content in whole-wheat bread and cauliflower can vary within reported ranges.
Final Thoughts
Sources such as eggs, salmon, whole-grain cereals, and selected vegetables provide dietary biotin.
Frequently Asked Questions
Which foods contain biotin?
According to nutritional data, cooked liver (27–35 μg per 3 oz) and cooked eggs (13–25 μg per large egg) contain biotin. Yeast is also identified as a rich source of this nutrient.
How much Vitamin B7 is recommended for adults daily?
The Adequate Intake (AI) for biotin is set at 30 micrograms (μg) per day for adults and for pregnant individuals of all ages.
What are some sources of biotin?
Biotin sources include yeast (1.4–14 μg per packet), avocado (2–6 μg per fruit), cauliflower (0.2–4 μg per cup), and whole-grain cereals.
How much biotin is in an egg?
One large cooked egg provides between 13 and 25 micrograms (μg) of biotin. The yolk is considered a good dietary source of this vitamin.