Foods High in Biotin, Thiamin, Riboflavin, Niacin, B6 and Pantothenic Acid
Foods high in biotin, thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid, with amounts per serving, US and UK intake references, and what cooking and fortification change.
Content last updated . This page has not been medically reviewed.
Overview
This page covers six B vitamins that are found in many ordinary foods: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6 and biotin (B7). Folate and B12 have their own pages: Foods high in folate and Foods high in vitamin B12. Choline is not a B vitamin: see Foods high in choline.All B vitamins are water soluble, and the NHS (UK) says the body cannot store thiamin, riboflavin, niacin or pantothenic acid, so they are needed in the diet regularly. [1] Water soluble does not mean harmless at any amount: high supplement amounts of some of them cause problems (see "Cautions" below).
Food amounts by vitamin
Amounts come from the food tables in each NIH Office of Dietary Supplements (ODS, US) fact sheet, which cite USDA FoodData Central. Only a few foods are shown for each vitamin. Fortified cereal values depend on how much the maker added.| Vitamin | Food | Serving | Amount | Source and year |
|---|---|---|---|---|
| Thiamin (B1) | Breakfast cereal fortified with 100% of the Daily Value | 1 serving | 1.2 mg | ODS 2023 [2] |
| Thiamin | Egg noodles, enriched, cooked | 1 cup | 0.5 mg | ODS 2023 [2] |
| Thiamin | Pork chop, bone in, broiled | 3 ounces | 0.4 mg | ODS 2023 [2] |
| Thiamin | Black beans, boiled | ½ cup | 0.4 mg | ODS 2023 [2] |
| Thiamin | Trout, cooked | 3 ounces | 0.4 mg | ODS 2023 [2] |
| Thiamin | Whole wheat bread | 1 slice | 0.1 mg | ODS 2023 [2] |
| Riboflavin (B2) | Beef liver, pan fried | 3 ounces | 2.9 mg | ODS 2022 [3] |
| Riboflavin | Breakfast cereal fortified with 100% of the Daily Value | 1 serving | 1.3 mg | ODS 2022 [3] |
| Riboflavin | Yogurt, plain, fat free | 1 cup | 0.6 mg | ODS 2022 [3] |
| Riboflavin | Milk, 2% fat | 1 cup | 0.5 mg | ODS 2022 [3] |
| Riboflavin | Almonds, dry roasted | 1 ounce | 0.3 mg | ODS 2022 [3] |
| Riboflavin | Egg, scrambled | 1 large | 0.2 mg | ODS 2022 [3] |
| Niacin (B3) | Beef liver, pan fried | 3 ounces | 14.9 mg | ODS 2022 [4] |
| Niacin | Chicken breast, grilled | 3 ounces | 10.3 mg | ODS 2022 [4] |
| Niacin | Turkey breast, roasted | 3 ounces | 10.0 mg | ODS 2022 [4] |
| Niacin | Salmon, sockeye, cooked | 3 ounces | 8.6 mg | ODS 2022 [4] |
| Niacin | Brown rice, cooked | 1 cup | 5.2 mg | ODS 2022 [4] |
| Niacin | Peanuts, dry roasted | 1 ounce | 4.2 mg | ODS 2022 [4] |
| Niacin | Lentils, boiled | ½ cup | 1.0 mg | ODS 2022 [4] |
| Pantothenic acid (B5) | Beef liver, boiled | 3 ounces | 8.3 mg | ODS 2021 [5] |
| Pantothenic acid | Shiitake mushrooms, cooked | ½ cup | 2.6 mg | ODS 2021 [5] |
| Pantothenic acid | Sunflower seeds | ¼ cup | 2.4 mg | ODS 2021 [5] |
| Pantothenic acid | Chicken breast, roasted | 3 ounces | 1.3 mg | ODS 2021 [5] |
| Pantothenic acid | Avocado, raw | ½ | 1.0 mg | ODS 2021 [5] |
| Pantothenic acid | Milk, 2% | 1 cup | 0.9 mg | ODS 2021 [5] |
| Pantothenic acid | Egg, hard boiled | 1 large | 0.7 mg | ODS 2021 [5] |
| Vitamin B6 | Chickpeas, canned | 1 cup | 1.1 mg | ODS 2023 [6] |
| Vitamin B6 | Beef liver, pan fried | 3 ounces | 0.9 mg | ODS 2023 [6] |
| Vitamin B6 | Tuna, yellowfin, cooked | 3 ounces | 0.9 mg | ODS 2023 [6] |
| Vitamin B6 | Salmon, sockeye, cooked | 3 ounces | 0.6 mg | ODS 2023 [6] |
| Vitamin B6 | Chicken breast, roasted | 3 ounces | 0.5 mg | ODS 2023 [6] |
| Vitamin B6 | Potatoes, boiled | 1 cup | 0.4 mg | ODS 2023 [6] |
| Vitamin B6 | Banana | 1 medium | 0.4 mg | ODS 2023 [6] |
| Biotin (B7) | Beef liver, cooked | 3 ounces | 30.8 mcg | ODS 2022 [7] |
| Biotin | Egg, whole, cooked | Not stated in table | 10.0 mcg | ODS 2022 [7] |
| Biotin | Salmon, pink, canned | 3 ounces | 5.0 mcg | ODS 2022 [7] |
| Biotin | Pork chop, cooked | 3 ounces | 3.8 mcg | ODS 2022 [7] |
| Biotin | Sunflower seeds, roasted | ¼ cup | 2.6 mcg | ODS 2022 [7] |
| Biotin | Sweet potato, cooked | ½ cup | 2.4 mcg | ODS 2022 [7] |
| Biotin | Almonds, roasted | ¼ cup | 1.5 mcg | ODS 2022 [7] |
Food composition data for biotin are limited: the ODS says USDA FoodData Central does not list the biotin content of foods. [7] The NHS (UK) lists good sources of thiamin as peas, some fresh fruit, nuts, wholegrain bread and fortified cereals, and of riboflavin as milk, eggs, mushrooms and plain yogurt. [1] Liver is rich in several of these vitamins, but the NHS advises avoiding liver if you are pregnant. [1]
Intake references
Published reference levels for stated groups, not advice for any one person. US figures are the Dietary Reference Intakes (RDA unless marked AI) reported by ODS; UK figures are NHS adult amounts. They differ by country, age and pregnancy status. See RDA, AI, DV and UL.| Vitamin | US adults 19 to 50 (ODS) | UK adults 19 to 64 (NHS 2020) |
|---|---|---|
| Thiamin | RDA 1.2 mg men, 1.1 mg women, 1.4 mg in pregnancy or breastfeeding [2] | 1 mg men, 0.8 mg women [1] |
| Riboflavin | RDA 1.3 mg men, 1.1 mg women, 1.4 mg pregnancy, 1.6 mg breastfeeding [3] | 1.3 mg men, 1.1 mg women [1] |
| Niacin | RDA 16 mg NE men, 14 mg NE women, 18 mg NE pregnancy, 17 mg NE breastfeeding [4] | 16.5 mg men, 13.2 mg women [1] |
| Pantothenic acid | AI 5 mg; 6 mg pregnancy, 7 mg breastfeeding [5] | No amount set in the UK [1] |
| Vitamin B6 | RDA 1.3 mg; 1.9 mg pregnancy, 2.0 mg breastfeeding (men 51+ 1.7 mg, women 51+ 1.5 mg) [6] | 1.4 mg men, 1.2 mg women [1] |
| Biotin | AI 30 mcg; 35 mcg breastfeeding [7] | No amount set (NHS says gut bacteria make biotin) [1] |
NE means niacin equivalents; the US panel defines 1 NE as 1 mg niacin or 60 mg of the amino acid tryptophan. [4] The tables above are the sources' own numbers; this page does not convert between them.
Upper levels
| Vitamin | US upper limit (ODS) | UK guidance level (NHS 2020) |
|---|---|---|
| Thiamin, riboflavin, pantothenic acid, biotin | None set, because of a lack of reports of adverse effects (biotin: no evidence of toxicity in humans) [2][3][5][7]. The ODS adds that excessive thiamin intakes could still have adverse effects and that riboflavin is not shown to be harmless at high intakes [2][3] | NHS: 100 mg thiamin, 40 mg riboflavin, 200 mg pantothenic acid, 0.9 mg biotin a day or less in supplements is unlikely to cause harm [1] |
| Niacin | UL 35 mg a day for adults, applies to supplemental niacin only [4] | NHS: 17 mg nicotinic acid or 500 mg nicotinamide a day or less is unlikely to cause harm [1] |
| Vitamin B6 | UL 100 mg a day for adults, food and supplements; EFSA's 2023 opinion set 12 mg a day for adults [6] | NHS: do not take more than 10 mg a day in supplements unless a doctor advises [1] |
What changes the amount you actually get
- Cooking water. Thiamin dissolves in water, so a lot is lost when cooking water is thrown out. [2] Boiling loses about twice as much riboflavin to the water as other cooking methods. [3] Processing can cost 20% to almost 80% of pantothenic acid. [5] Details: Cooking, processing and storage.
- Light. Ultraviolet and visible light can rapidly inactivate riboflavin; the NHS suggests keeping riboflavin-rich foods out of direct sunlight. [3][1]
- Fortification. About half of the thiamin in the US diet comes from foods that naturally contain it and the remainder from foods with added thiamin. [2] See Fortified and enriched foods.
- Niacin in grains. In some grain products naturally present niacin is largely bound and only about 30% bioavailable, while niacin added to enriched foods is free and highly bioavailable. [4]
- Raw egg white. Avidin in raw egg whites binds biotin and prevents its absorption; cooking denatures avidin. [7]
Frequently asked questions
Which foods are highest in biotin?
In the ODS table, cooked beef liver (30.8 mcg per 3 ounces) and a cooked whole egg (10.0 mcg) are the highest listed. [7] Food data for biotin are limited. [7]
Where do I find niacin in food?
Meat, poultry and fish are good sources. [4] Chicken breast has 10.3 mg per 3 ounces and brown rice 5.2 mg per cup in the ODS table. [4]
Do eggs block biotin?
Raw egg whites contain avidin, which binds biotin and prevents its absorption, and cooking denatures avidin. [7]
Is the UK amount the same as the US amount?
No. For riboflavin both list 1.3 mg for men and 1.1 mg for women, but for thiamin the US RDA is 1.2 mg for men and the UK figure is 1 mg. [3][2][1]
Can I get all these B vitamins from food?
The NHS says you should be able to get all you need of thiamin, riboflavin, niacin and vitamin B6 from a varied diet. [1] If you eat a restricted diet or have a medical condition, ask a clinician or dietitian.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Cautions
- Biotin and lab tests. The ODS says biotin supplements can cause falsely high or falsely low laboratory results, and, according to the FDA, a patient with high biotin intake died after a troponin test gave a falsely low result. [7] Tell any clinician ordering blood tests if you take biotin. See Biotin and lab-test interference.
- Vitamin B6. The ODS says high intakes from food have not been reported to cause adverse effects, but 1 to 6 g a day of oral pyridoxine for 12 to 40 months can cause severe, progressive sensory neuropathy. [6] The NHS says 200 mg or more a day can lead to loss of feeling in the arms and legs. [1] See Vitamin B6 toxicity.
- Niacin. The NHS says high doses of nicotinic acid cause skin flushes. [1] The ODS says 30 to 50 mg or more nicotinic acid typically causes flushing and that very high doses over months or years can harm the liver. [4] See Niacin flush and high-dose niacin.
- Deficiency. The ODS describes biotin deficiency as rare and pantothenic acid deficiency as rare except in severe malnutrition. [7][5] Do not diagnose a deficiency from symptoms such as hair loss; see Deficiency testing and its limits.
- Medicines, pregnancy, children, kidney or liver disease, surgery. Check with a clinician or pharmacist before supplements (Medication interactions, Quality testing and certifications). B-complex products: B-complex vs individual B vitamins. Alcohol and thiamin: Vitamins and alcohol.