Vitaminsµg
Foods Rich in Biotin
Discover the best food sources of Biotin, ranked by amount per 100g.
IFCT 2017 (India) + INDB + USDA FoodData Central
Daily Requirement (RDA)
30
µg/day
Adult Male
30
µg/day
Adult Female
15
µg/day
Child (4–9 yrs)
Source: IOM 2006
Top 30 Foods Rich in Biotin
Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.
| # | Food | µg/100g | % DV | DB |
|---|---|---|---|---|
| 1 | Hilsa | 2875 | >999% | IFCT |
| 2 | 2784 | >999% | IFCT | |
| 3 | 2559 | >999% | IFCT | |
| 4 | 2462 | >999% | IFCT | |
| 5 | 2457 | >999% | IFCT | |
| 6 | 2438 | >999% | IFCT | |
| 7 | 2304 | >999% | IFCT | |
| 8 | 2266 | >999% | IFCT | |
| 9 | 2087 | >999% | IFCT | |
| 10 | 2079 | >999% | IFCT | |
| 11 | 2059 | >999% | IFCT | |
| 12 | 2056 | >999% | IFCT | |
| 13 | 2006 | >999% | IFCT | |
| 14 | 1997 | >999% | IFCT | |
| 15 | Catla, Bhakur, Boassa, Katla, Chepti | 1926 | >999% | IFCT |
| 16 | 1875 | >999% | IFCT | |
| 17 | 1833 | >999% | IFCT | |
| 18 | 1826 | >999% | IFCT | |
| 19 | 1783 | >999% | IFCT | |
| 20 | 1772 | >999% | IFCT | |
| 21 | 1744 | >999% | IFCT | |
| 22 | 1714 | >999% | IFCT | |
| 23 | 1675 | >999% | IFCT | |
| 24 | 1651 | >999% | IFCT | |
| 25 | 1638 | >999% | IFCT | |
| 26 | 1632 | >999% | IFCT | |
| 27 | 1612 | >999% | IFCT | |
| 28 | 1612 | >999% | IFCT | |
| 29 | 1605 | >999% | IFCT | |
| 30 | 1562 | >999% | IFCT |
IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA
Frequently Asked Questions
How much Biotin do I need daily?▼
The recommended daily allowance (RDA) for Biotin is 30µg/day for adult men and 30µg/day for adult women, based on ICMR 2020 guidelines for India.