Can You Get Enough Biotin from Eggs? The Surprising Truth About Avidin

November 18, 2025 •

4 min read

A single cooked large egg provides about 33% of the daily value for biotin. This makes eggs a significant source, but can you get enough biotin from eggs alone, and how should you prepare them for maximum benefit?

Quick Summary

This article explores eggs as a source of biotin, detailing how one cooked egg contributes to the daily intake. It explains the importance of cooking eggs to neutralize avidin and ensure proper absorption.

Key Points

One cooked egg provides a significant portion of your daily biotin needs: A single large, cooked egg contains approximately 10 mcg of biotin, or about 33% of the daily value.
Raw egg whites contain avidin, which prevents biotin absorption: The protein avidin binds to biotin in raw egg whites, making it unavailable to the body.
Cooking eggs neutralizes avidin, making biotin bioavailable: Heat denatures avidin, ensuring that the biotin in the yolk is properly absorbed by the body.
Biotin deficiency is rare in those with a balanced diet: Most healthy individuals obtain sufficient biotin from a varied diet, making deficiency uncommon.
A varied diet, including eggs and other sources, ensures sufficient biotin intake: Combining eggs with other foods like liver, salmon, nuts, and sweet potatoes can easily meet daily requirements.
Excessive alcohol and certain medications can impact biotin levels: Factors like prolonged antibiotic use and heavy alcohol consumption can interfere with biotin absorption and status.
Biotin supplements are generally unnecessary for most people: For those without a diagnosed deficiency, a balanced diet with biotin-rich foods is typically enough.

The Biotin Powerhouse in a Single Egg

Biotin, or vitamin B7, is a crucial water-soluble vitamin that assists in converting food into energy. As the body doesn't store water-soluble vitamins, a regular dietary intake is necessary to maintain adequate levels. When it comes to natural food sources, eggs stand out, particularly for their biotin content concentrated within the yolk. A single cooked large egg can provide approximately 10 micrograms (mcg) of biotin, which accounts for a substantial portion of the recommended daily intake for adults. However, to truly harness this nutritional value, understanding the nuances of how biotin is absorbed from eggs is critical.

The Daily Biotin Goal

For adults aged 19 and over, the recommended adequate intake (AI) for biotin is 30 mcg per day. This figure is an estimate designed to ensure most people meet their nutritional needs, as a formal Recommended Dietary Allowance (RDA) is not yet established for biotin. While one cooked egg provides a good third of this target, relying solely on eggs for your complete daily biotin intake may not be the most balanced approach. It is always best to consume a varied diet to obtain a full spectrum of vitamins and minerals.

Why Cooking Eggs is Non-Negotiable

One of the most important aspects of consuming eggs for their biotin content is ensuring they are fully cooked. Raw egg whites contain a protein called avidin, which has a strong ability to bind with biotin. When this binding occurs, it prevents the biotin from being absorbed by your body, essentially making the vitamin unavailable for use. The simple act of cooking eggs denatures the avidin, neutralizing its binding properties and allowing your body to effectively absorb the biotin. This is a critical step for anyone hoping to reap the biotin benefits that eggs have to offer.

How Eggs Stack Up Against Other Biotin Sources

While eggs are an excellent source, they are not the only option. In fact, some foods contain even higher concentrations of this important vitamin. Including a variety of biotin-rich foods in your diet can help ensure you consistently meet your daily needs and support overall health.

A Comprehensive Look at Biotin-Rich Foods


Food (per standard serving)	Approximate Biotin Content (mcg)	Percent of DV (30 mcg)
Cooked Beef Liver (3 oz)	30.8	103%
Cooked Whole Egg (1 large)	10	33%
Cooked Salmon (3 oz)	5	17%
Roasted Sunflower Seeds (1/4 cup)	2.6	9%
Cooked Sweet Potato (1/2 cup)	2.4	8%
Roasted Almonds (1/4 cup)	1.5	5%

Factors Influencing Biotin Absorption

Beyond simply eating cooked eggs, other factors can influence how well your body absorbs and utilizes biotin. Maintaining a healthy lifestyle and being aware of potential inhibitors can help maximize your intake from dietary sources.

Gut Microbiome: The bacteria in your gut can actually produce biotin, though the extent to which this contributes to overall levels is not fully understood. Supporting gut health with a diet rich in prebiotics and probiotics can promote a healthy microbial environment.
Medications and Alcohol: Long-term use of certain antibiotics and excessive alcohol consumption can interfere with biotin levels in the body. It is always wise to discuss any concerns with a healthcare provider, especially if you are taking supplements or have a compromised diet.
Genetic Conditions: Very rarely, certain genetic conditions can impair biotin metabolism. However, this is an uncommon scenario.

Can Eggs Cause Biotin Deficiency? The Avidin Story

For a biotin deficiency to occur from consuming raw egg whites, a person would need to consume a very large quantity over an extended period. Historic cases, such as one involving a patient who consumed six raw eggs daily for 18 months, highlighted the issue. However, for the average person consuming cooked eggs as part of a varied diet, this is not a concern. In fact, biotin deficiency is extremely rare in healthy individuals.

Conclusion: The Final Verdict on Eggs and Biotin

In short, yes, you can get a significant amount of your daily biotin from eggs, provided they are cooked. One cooked egg supplies about a third of your needs, making it a powerful contributor to your overall biotin intake. However, to meet and exceed the daily recommended intake, it's best to combine eggs with other rich sources like organ meats, fish, nuts, and sweet potatoes. For most people eating a balanced diet, biotin deficiency is not a concern, and supplementation is not necessary. By simply cooking your eggs and enjoying a variety of healthy foods, you can ensure your body has all the biotin it needs to function optimally.

For more detailed information on biotin, consult authoritative sources like the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

One cooked large egg contains approximately 10 micrograms (mcg) of biotin, which is about 33% of the daily value for adults.

Cooking eggs is necessary because raw egg whites contain a protein called avidin. Avidin binds to biotin, preventing its absorption in the gut. Cooking denatures this protein, releasing the biotin for your body to use.

Avidin is a glycoprotein found in raw egg whites that has a strong affinity for binding to biotin. When avidin is denatured by heat during cooking, it can no longer interfere with biotin absorption.

Yes, but it is extremely rare and requires consuming a large quantity of raw egg whites over an extended period. For most people, this is not a concern, especially when eating a balanced diet.

Besides cooked eggs, other good sources include organ meats (especially liver), salmon, nuts and seeds (like almonds and sunflower seeds), and vegetables such as sweet potatoes and broccoli.

While supplements are available, most people do not need them if they eat a balanced diet. High-dose biotin supplements can also interfere with certain lab tests, so it's important to inform your doctor if you take them.

Cooking does not significantly destroy the biotin in eggs. Instead, it improves its availability by neutralizing avidin, thereby allowing your body to absorb and utilize the vitamin effectively.

The adequate intake (AI) for biotin is 30 mcg per day for adults aged 19 and over.