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 name | The Biotin content in 100g | The percentage of daily requirement |
| Soybean (grain) | 60 mcg | 120% |
| Egg yolk | 56 mcg | 112% |
| Chicken egg | 20.2 µg | 40% |
| Eyeglasses | 20 mg | 40% |
| Oat flakes “Hercules” | 20 mg | 40% |
| Peas (shelled) | 19.5 µg | 39% |
| Milk skimmed | 15.3 µg | 31% |
| Oats (grain) | 15 µg | 30% |
| Rice (grain) | 12 mcg | 24% |
| Wheat (grain, hard grade) | 11.6 µg | 23% |
| Barley (grain) | 11 mcg | 22% |
| Wheat (grain, soft variety) | 10.4 mcg | 21% |
| Wheat groats | 10 µg | 20% |
| Milk powder 25% | 10 µg | 20% |
| Meat (chicken) | 10 µg | 20% |
| Cod | 10 µg | 20% |
| Meat (broiler chickens) | 8.4 µg | 17% |
| Cheese 2% | 7.6 µg | 15% |
| Curd 5% | 7.6 µg | 15% |
| Curd | 7.6 µg | 15% |
| Egg protein | 7 mcg | 14% |
| Corn grits | 6.6 mcg | 13% |
| Rye (grain) | 6 mcg | 12% |
| Cheese “Camembert” | 5.6 µg | 11% |
| Green peas (fresh) | 5.3 mcg | 11% |
| Cheese 18% (bold) | 5.1 µg | 10% |
| Cottage cheese 9% (bold) | 5.1 µg | 10% |
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| Wheat flour 2nd grade | 4.4 mcg | 9% |
| Cheese “Roquefort” 50% | 4.2 mcg | 8% |
| Flour Wallpaper | 4 mcg | 8% |
| Cream 20% | 4 mcg | 8% |
| Acidophilus milk 1% | 3.6 mcg | 7% |
| Acidophilus 3,2% | 3.6 mcg | 7% |
| Acidophilus to 3.2% sweet | 3.6 mcg | 7% |
| Acidophilus low fat | 3.6 mcg | 7% |
| Sour cream 20% | 3.6 mcg | 7% |
| Sour cream 30% | 3.6 mcg | 7% |
| Cheese “Russian” | 3.6 mcg | 7% |
| Kefir 3.2% | 3.51 µg | 7% |
| Low-fat kefir | 3.51 µg | 7% |
| Rice | 3.5 µg | 7% |
| Yogurt 2.5% of | 3.39 mcg | 7% |
| Cream 10% | 3.38 µg | 7% |
| Cream 25% | 3.38 µg | 7% |
| Cream 8% | 3.38 µg | 7% |
| The mass of curd is 16.5% fat | 3.2 µg | 6% |
| Milk 1,5% | 3.2 µg | 6% |
| Milk 2,5% | 3.2 µg | 6% |
| Milk 3.2% | 3.2 µg | 6% |
| Milk 3,5% | 3.2 µg | 6% |
| Cream powder 42% | 3.2 µg | 6% |
| Meat (beef) | 3.04 µg | 6% |
| Wheat flour of 1 grade | 3 mg | 6% |
| Flour rye | 3 mg | 6% |
| Cabbage, red, | 2.9 µg | 6% |
| Cheese “Gollandskiy” 45% | 2.3 mcg | 5% |
| Ice cream sundae | 2.18 µg | 4% |
| Macaroni from a flour of 1 grade | 2 mg | 4% |
| Pasta from flour V/s | 2 mg | 4% |
| The flour | 2 mg | 4% |
| Rye flour wholemeal | 2 mg | 4% |
| Flour rye seeded | 2 mg | 4% |
| Cheese Cheddar 50% | 1.7 mcg | 3% |
| Cauliflower | 1.5 g | 3% |
The content of Biotin in milk products and egg products:
| Product name | The Biotin content in 100g | The percentage of daily requirement |
| Acidophilus milk 1% | 3.6 mcg | 7% |
| Acidophilus 3,2% | 3.6 mcg | 7% |
| Acidophilus to 3.2% sweet | 3.6 mcg | 7% |
| Acidophilus low fat | 3.6 mcg | 7% |
| Egg protein | 7 mcg | 14% |
| Egg yolk | 56 mcg | 112% |
| Kefir 3.2% | 3.51 µg | 7% |
| Low-fat kefir | 3.51 µg | 7% |
| Koumiss (from Mare’s milk) | 1 µg | 2% |
| The mass of curd is 16.5% fat | 3.2 µg | 6% |
| Milk 1,5% | 3.2 µg | 6% |
| Milk 2,5% | 3.2 µg | 6% |
| Milk 3.2% | 3.2 µg | 6% |
| Milk 3,5% | 3.2 µg | 6% |
| Milk powder 25% | 10 µg | 20% |
| Milk skimmed | 15.3 µg | 31% |
| Ice cream sundae | 2.18 µg | 4% |
| Yogurt 2.5% of | 3.39 mcg | 7% |
| Cream 10% | 3.38 µg | 7% |
| Cream 20% | 4 mcg | 8% |
| Cream 25% | 3.38 µg | 7% |
| Cream 8% | 3.38 µg | 7% |
| Cream powder 42% | 3.2 µg | 6% |
| Sour cream 20% | 3.6 mcg | 7% |
| Sour cream 30% | 3.6 mcg | 7% |
| Cheese “Gollandskiy” 45% | 2.3 mcg | 5% |
| Cheese “Camembert” | 5.6 µg | 11% |
| Cheese “Roquefort” 50% | 4.2 mcg | 8% |
| Cheese Cheddar 50% | 1.7 mcg | 3% |
| Cheese Swiss 50% | 0.9 µg | 2% |
| Cheese “Russian” | 3.6 mcg | 7% |
| Cheese 18% (bold) | 5.1 µg | 10% |
| Cheese 2% | 7.6 µg | 15% |
| Curd 5% | 7.6 µg | 15% |
| Cottage cheese 9% (bold) | 5.1 µg | 10% |
| Curd | 7.6 µg | 15% |
| Chicken egg | 20.2 µg | 40% |
The content of Biotin in cereals, cereal products and pulses:
| Product name | The Biotin content in 100g | The percentage of daily requirement |
| Peas (shelled) | 19.5 µg | 39% |
| Green peas (fresh) | 5.3 mcg | 11% |
| Corn grits | 6.6 mcg | 13% |
| Eyeglasses | 20 mg | 40% |
| Wheat groats | 10 µg | 20% |
| Rice | 3.5 µg | 7% |
| Macaroni from a flour of 1 grade | 2 mg | 4% |
| Pasta from flour V/s | 2 mg | 4% |
| Wheat flour of 1 grade | 3 mg | 6% |
| Wheat flour 2nd grade | 4.4 mcg | 9% |
| The flour | 2 mg | 4% |
| Flour Wallpaper | 4 mcg | 8% |
| Flour rye | 3 mg | 6% |
| Rye flour wholemeal | 2 mg | 4% |
| Flour rye seeded | 2 mg | 4% |
| Oats (grain) | 15 µg | 30% |
| Wheat (grain, soft variety) | 10.4 mcg | 21% |
| Wheat (grain, hard grade) | 11.6 µg | 23% |
| Rice (grain) | 12 mcg | 24% |
| Rye (grain) | 6 mcg | 12% |
| Soybean (grain) | 60 mcg | 120% |
| Oat flakes “Hercules” | 20 mg | 40% |
| Barley (grain) | 11 mcg | 22% |
The content of Biotin in fruits, vegetables, dried fruits:
| Product name | The Biotin content in 100g | The percentage of daily requirement |
| Apricot | 0.27 µg | 1% |
| Basil (green) | 0.4 µg | 1% |
| Zucchini | 0.4 µg | 1% |
| Cabbage, red, | 2.9 µg | 6% |
| Cauliflower | 1.5 g | 3% |
| Green onions (the pen) | 0.9 µg | 2% |
| Onion | 0.9 µg | 2% |
| Carrots | 0.6 µg | 1% |
| Cucumber | 0.9 µg | 2% |
| Parsley (green) | 0.4 µg | 1% |
| Tomato (tomato) | 1.2 µg | 2% |
| Lettuce (greens) | 0.7 µg | 1% |