Does Coffee Have Biotin in It? A Comprehensive Look at Your Daily Brew

October 1, 2025 •

4 min read

According to the National Institutes of Health, the Adequate Intake for biotin is 30 micrograms daily for adults. While many people associate biotin with foods like eggs and nuts, the question of 'Does coffee have biotin in it?' is common. The surprising answer is that different types of coffee do contain some biotin, but several factors can influence how much you get and how it impacts your overall nutritional status.

Quick Summary

Investigate the biotin content in various coffee preparations, compare the nutritional profiles, and explore how coffee affects nutrient absorption. This guide will provide a detailed overview of your daily brew's impact on your diet.

Key Points

Contains Some Biotin: Coffee, especially espresso and instant varieties, contains small amounts of biotin (vitamin B7), contributing to your daily intake.
Absorption is Affected: Coffee's caffeine and polyphenol content can inhibit the absorption of certain nutrients, most notably iron, and potentially other B-vitamins, calcium, and zinc.
Timing Matters: Consuming coffee at least one hour away from meals can minimize its negative impact on nutrient absorption, particularly for iron.
Brewing Method Impacts Content: The amount of biotin and other minerals extracted into your cup varies by brewing method; espresso concentrates nutrients, while drip coffee removes more oils and solids.
Not a Primary Source: Despite having some biotin, coffee is not a significant source. A balanced diet of foods like eggs, organ meats, nuts, seeds, and legumes is far more effective for meeting your biotin needs.
Moderate Consumption is Key: For most healthy adults, moderate coffee intake is not a major concern for nutrient deficiencies, provided they maintain an otherwise nutrient-rich diet.

For many, the morning cup of coffee is a non-negotiable ritual, a source of energy and comfort. Beyond the caffeine, coffee beans naturally contain a range of micronutrients, including some B vitamins. However, the amount that makes it into your cup depends heavily on preparation, and the beverage itself can affect how other nutrients are absorbed. Understanding these dynamics is key to integrating coffee into a healthy, balanced diet.

Biotin Levels in Different Types of Coffee

Yes, coffee does have biotin, also known as vitamin B7, but the quantity varies significantly based on how it's prepared. It's important to remember that most nutrient analyses are based on specific serving sizes, so the actual amount you consume will depend on your typical cup size.

Brewed Coffee: A standard cup of brewed coffee can provide a modest amount of biotin. Some nutritional data suggests a cup offers around 4.1 mcg, or 14% of the Daily Value (DV). However, the brewing process is a form of extraction, and much of the mineral content remains locked in the coffee grounds.
Espresso: Due to its high-pressure, concentrated brewing method, a single 1.5-ounce serving of espresso is reported to be an excellent source of biotin. Some sources indicate it can provide as much as 9.2 mcg, or 31% of the DV.
Instant Coffee: This is where the numbers get interesting. A study in Japan found that instant coffee powder contains a high concentration of biotin, up to 100 mcg per 100g. Since a single teaspoon (~6g) is typically used per cup, this would translate to about 6 mcg of biotin per serving, making it a surprisingly decent source.

The Complexities of Coffee and Nutrient Absorption

While some biotin is present, coffee's effect on nutrition isn't straightforward. Its caffeine and polyphenol content can actually inhibit the absorption of other vital nutrients, which is a crucial consideration for your overall diet.

Impact on Mineral Absorption

Polyphenols (tannins and chlorogenic acids) in coffee can bind to certain minerals, making them less available for your body to absorb. This is particularly relevant for:

Iron: The absorption of non-heme iron (from plant-based sources) can be significantly reduced, with one study showing a decrease of nearly 40% when coffee is consumed with a meal.
Calcium and Magnesium: Caffeine has a mild diuretic effect, which can increase the excretion of calcium and magnesium. For most healthy people with adequate intake, the body can compensate, but heavy consumption might be a concern.
Zinc: Similar to iron, polyphenols can also reduce zinc absorption.

Impact on B-Vitamins

Beyond biotin, coffee consumption can also affect other B-vitamins. The diuretic effect can cause an increased loss of water-soluble vitamins through urination. Some studies suggest that heavy coffee drinkers may have lower levels of folate, vitamin B6, and riboflavin.

How Brewing Methods Influence Nutritional Content

The way you brew your coffee has a significant impact on its nutritional profile, particularly the concentration of minerals and bioactive compounds. The following table compares common methods:


Brewing Method	Biotin Content	Diterpenes & Oils	Antioxidants (Polyphenols)	Mineral Extraction
Espresso	High (per serving)	Moderate	Concentrated	High due to pressure
Drip Coffee	Moderate (per cup)	Removes most	Retains most water-soluble	Less extracted
French Press	Modest (per cup)	Retains all oils	Retains many	Modest, full immersion
Instant Coffee	High (per 100g)	N/A	Varies by brand	Varies by brand

Primary Food Sources of Biotin

While coffee offers a small contribution, it's far from a primary source. To ensure adequate intake, a diverse diet rich in the following foods is most effective:

Organ meats: Beef liver is an exceptional source.
Egg yolks: Cooked eggs are rich in biotin, but raw egg whites contain avidin, which can inhibit absorption.
Legumes: Soybeans, peas, and lentils are all good sources.
Nuts and seeds: Peanuts, almonds, and sunflower seeds contain biotin.
Sweet potatoes: A great vegetable source of biotin.
Mushrooms: Raw or canned mushrooms contain good levels of biotin.
Salmon: A 3-ounce serving offers a significant amount.

Optimizing Your Nutrition While Enjoying Coffee

To minimize potential negative effects on nutrient absorption while still enjoying your daily coffee, consider these strategies:

Time Your Consumption: Avoid drinking coffee with meals, especially those rich in iron or calcium. Waiting at least an hour before or after eating can significantly reduce the impact on absorption.
Ensure Adequate Intake: If you're a heavy coffee drinker, make sure your diet provides sufficient levels of potentially affected nutrients like iron, calcium, magnesium, and B-vitamins.
Combine Strategically: Pair iron-rich meals with a source of vitamin C (like citrus fruits or peppers), as vitamin C can counteract coffee's effects on iron absorption.
Moderate Your Intake: For most healthy individuals, moderate coffee consumption (around 3-4 cups per day) is not a major concern for nutrient deficiencies. However, excessive consumption may increase risks.
Listen to Your Body: If you suspect nutrient deficiencies (symptoms can include fatigue, hair loss, or skin issues) or have a specific health condition, consult a healthcare professional. You can also explore more biotin-rich foods as described by Healthline.

Conclusion

So, does coffee have biotin? Yes, it does, and some varieties like espresso and instant coffee can contribute to your daily intake. However, coffee is not a primary source of this or other essential vitamins and minerals. The relationship between coffee and nutrition is complex, with certain compounds potentially hindering the absorption of key nutrients like iron and calcium. The best approach is to enjoy coffee in moderation, be mindful of when you drink it in relation to meals, and focus on a diverse diet filled with primary sources of biotin and other nutrients to support your overall health. For most, a balanced approach ensures you can reap the benefits of your brew without compromising your nutritional status.

Frequently Asked Questions

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B-complex vitamin that plays a vital role in metabolism, helping your body convert food into energy. It also supports healthy hair, skin, brain, and liver function.

The amount varies by type. A standard cup of brewed coffee contains a modest amount, around 4.1 mcg (14% DV), while a 1.5-ounce serving of espresso may offer more, approximately 9.2 mcg (31% DV).

Instant coffee powder has a very high concentration of biotin per 100g. While the amount per typical serving (~6g) is not as high, it's still a respectable source, providing around 6 mcg per cup.

Yes, coffee contains polyphenols and caffeine that can reduce the absorption of minerals like iron, calcium, magnesium, and zinc. This effect is most pronounced when drinking coffee with meals.

To minimize interference, it's best to avoid drinking coffee with meals. Waiting at least one hour before or after eating can help. Pairing iron-rich meals with vitamin C can also help counteract the effect.

Yes, in addition to biotin (B7), black coffee contains small amounts of other B-vitamins, including riboflavin (B2) and niacin (B3). However, the diuretic effect can lead to increased excretion of water-soluble B-vitamins.

For significant biotin intake, focus on foods like cooked eggs, organ meats (especially liver), nuts and seeds, legumes, and sweet potatoes. Cooking eggs is important as raw egg whites can block biotin absorption.