Biotin is a water-soluble B vitamin found in eggs, nuts, offal and wholegrains. This page sets out what may be said about biotin under the authorised UK wording and which foods carry the most of it per 100 g.
Biotin is a water-soluble B vitamin found in eggs, nuts, offal and wholegrains.
The reference intake used on UK labels (the NRV) is 0.05 mg a day. A food is a source of biotin when 100 g carries at least 15 % of that (0.0075 mg) and high in biotin at 30 % (0.015 mg). Those are the thresholds every food page here uses.
What Biotin does in the body.
Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.
Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.
That is the authorised wording, and it is credited to the nutrient itself. Nothing on this page goes beyond it.
How much counts as a source.
The Nutrient Reference Value for biotin on UK labels is 0.05 mg a day. A food counts as a source of biotin at 15 % of that per 100 g (0.0075 mg) and as high in biotin at 30 % (0.015 mg); drinks use half those percentages per 100 ml. Those are the thresholds every food page here applies, and the only basis on which a food page says “source of” or “high in”.
Foods with the most biotin, per 100 g.
Per 100 g, these are the foods in the database with the most biotin. Dishes and recipes are left out so the list shows single foods.
432 % of the NRV per 100 g. Full nutrition facts for Liver, chicken, fried in corn oil.
420 % of the NRV per 100 g. Full nutrition facts for Liver, chicken, raw.
260 % of the NRV per 100 g. Full nutrition facts for Giblets, chicken, boiled.
260 % of the NRV per 100 g. Full nutrition facts for Peanuts, dry roasted.
258 % of the NRV per 100 g. Full nutrition facts for Kidney, pig, fried.
204 % of the NRV per 100 g. Full nutrition facts for Peanuts, roasted and salted.
188 % of the NRV per 100 g. Full nutrition facts for Peanut butter, smooth.
158 % of the NRV per 100 g. Full nutrition facts for Kidney, ox, stewed.
152 % of the NRV per 100 g. Full nutrition facts for Hazelnuts, kernel only.
151 % of the NRV per 100 g. Full nutrition facts for Eggs, chicken, whole, dried.
146 % of the NRV per 100 g. Full nutrition facts for Kidney, lamb, fried in corn oil.
144 % of the NRV per 100 g. Full nutrition facts for Peanuts, kernel only, plain, unsalted.
134 % of the NRV per 100 g. Full nutrition facts for Coffee, powder, instant.
132 % of the NRV per 100 g. Full nutrition facts for Nuts, mixed.
130 % of the NRV per 100 g. Full nutrition facts for Beans, soya, dried, raw.
128 % of the NRV per 100 g. Full nutrition facts for Almonds, flaked and ground.
128 % of the NRV per 100 g. Full nutrition facts for Almonds, whole kernels.
127 % of the NRV per 100 g. Full nutrition facts for Eggs, chicken, yolk, raw.
106 % of the NRV per 100 g. Full nutrition facts for Giblets, turkey, boiled.
106 % of the NRV per 100 g. Full nutrition facts for Kidney, pig, stewed.
Where Biotin comes from in food.
chicken liver (0.216 mg), giblets (0.13 mg), peanuts (0.13 mg), pig kidney (0.129 mg), peanut butter (0.094 mg), ox kidney (0.079 mg), hazelnuts (0.076 mg), chicken eggs (0.0753 mg)
Biotin in the Immufix formula.
Biotin is declared on the Immufix label at 0.037 mg per 25 g scoop, which is 74 % of the NRV. The full list of declared nutrients is on The Science page.
Questions people ask.
Under UK labelling rules a food is a source of biotin at 15 % of the NRV per 100 g, which is 0.0075 mg, and high in biotin at 30 %, which is 0.015 mg.
Where the numbers come from.
Food figures from the UK Composition of Foods Integrated Dataset (CoFID, 2021), per 100 g; reference values from Regulation (EU) 1169/2011 Annex XIII as retained in GB law; claim wording from Wording already published on the site's Science page. Contains public sector information licensed under the Open Government Licence v3.0. All foods A to Z.
One scoop, every nutrient declared.
Every vitamin and mineral in Immufix, its amount per scoop and its share of the reference intake, is on The Science page.
See what’s in the scoop