Understanding Nutrition: Which seed has more biotin?

November 3, 2025 •

4 min read

According to the National Institutes of Health, a quarter-cup serving of roasted sunflower seeds contains 2.6 mcg of biotin, making it one of the most reliable seed sources for this essential vitamin. When it comes to knowing which seed has more biotin, careful consideration of serving sizes and data sources is necessary to get an accurate picture of potency.

Quick Summary

Sunflower seeds are a consistently cited source of biotin, providing a measurable amount of the vitamin. Other seeds, including sesame and pumpkin, also offer significant quantities, though reported values can vary depending on the study. A variety of seeds can support healthy hair, skin, and metabolic function.

Key Points

Sunflower Seeds are a top contender: Roasted sunflower seeds are consistently identified as one of the best seed sources of biotin, with 2.6 mcg per quarter-cup serving.
Sesame Seed biotin content varies: While some studies report very high biotin content in sesame seeds, other nutritional data indicates lower amounts, so reliability may vary by source.
Biotin supports hair and skin: Biotin aids in the production of keratin, a protein that strengthens hair and nails and supports healthy skin.
A variety of seeds is beneficial: Different seeds offer unique combinations of nutrients like healthy fats, zinc, and vitamin E, providing comprehensive health benefits beyond just biotin.
Easily add seeds to your diet: Seeds can be incorporated into your daily meals by adding them to smoothies, salads, yogurts, or simply eating them as a snack.
Biotin also supports metabolic function: As a coenzyme for metabolic enzymes, biotin helps convert food into energy, supporting overall health.

Biotin and Its Importance

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in several metabolic processes. It acts as a coenzyme for carboxylase enzymes, which are vital for the metabolism of fatty acids, glucose, and amino acids. Beyond its metabolic functions, biotin is often touted for its benefits to hair, skin, and nail health. While biotin deficiency is relatively uncommon, ensuring a sufficient intake through diet can support the body's natural processes and enhance the strength and appearance of hair and skin by aiding in keratin production.

Seeds are an excellent plant-based source of this important nutrient, in addition to being rich in protein, healthy fats, fiber, and various minerals.

The Contenders: Seeds High in Biotin

When examining the biotin content of seeds, different sources can report varying figures, often due to differences in preparation (roasted vs. raw) and methodology. This article draws from reliable nutrition databases and scientific reports to provide a clear comparison.

Sunflower Seeds: Consistently cited as a top contender, roasted sunflower seeds are a dependable source. The National Institutes of Health reports that a quarter-cup serving contains 2.6 mcg of biotin. This makes them an easy and accessible way to boost your daily intake.
Sesame Seeds: The biotin content of sesame seeds can be a source of confusion due to conflicting data. While some studies have reported very high levels (e.g., 97 mcg per 100g in one specific analysis), other nutrition databases indicate a much lower concentration. This variation likely depends on the specific variety, cultivation, and processing of the seeds. It's safe to say that sesame seeds are a good biotin source, but the precise quantity can be less consistent than for sunflower seeds.
Pumpkin Seeds: These popular seeds, known for their zinc content, also contribute a fair amount of biotin. Reported values are typically lower than sunflower seeds on a per-serving basis but still offer a valuable nutritional addition.
Flaxseeds and Chia Seeds: These tiny seeds, famous for their omega-3 fatty acids, also provide biotin. They are nutrient-dense and support overall health, including hair and skin vitality, by delivering a range of beneficial compounds alongside their biotin content.

Comparison of Biotin in Popular Seeds

Here is a comparison of biotin content based on frequently cited nutrition information. Due to potential variations in processing and reporting, these figures should be considered reliable approximations.


Seed	Biotin per 1/4 cup (approx. 20-30g)	Notes
Sunflower Seeds (roasted)	2.6 mcg	Consistently reported high content.
Sesame Seeds (hulled)	Varies significantly. Nutrivore suggests approx. 3.3 mcg per serving, while some studies report much higher concentrations per 100g.	High variation in reported values.
Pumpkin Seeds	Up to 3.6 mcg per serving (depending on source/serving size).	Also an excellent source of zinc and magnesium.
Flaxseeds (ground)	Provides smaller amounts of biotin.	Best known for omega-3s and fiber.
Chia Seeds	Provides smaller amounts of biotin.	Another great source of omega-3s, fiber, and antioxidants.

Why a Variety of Seeds is Best

Instead of focusing on a single seed, consuming a variety provides a broader spectrum of nutrients. For example:

Sunflower seeds offer vitamin E and selenium, both beneficial for skin and hair.
Pumpkin seeds are rich in zinc, which is essential for scalp health and can help prevent hair loss.
Flax and chia seeds provide omega-3 fatty acids, which nourish the scalp and hair follicles.
Sesame seeds, especially black sesame, contain antioxidants that can help prevent premature hair greying.

Incorporating Biotin-Rich Seeds into Your Diet

Adding seeds to your daily meals is simple and effective. Here are some ideas:

Smoothies: Blend a tablespoon of flax or chia seeds into your morning smoothie for a nutrient boost.
Salads: Sprinkle sunflower or pumpkin seeds over salads for added crunch and nutrition.
Yogurt or Oatmeal: Top your breakfast bowl with a mix of seeds for a balanced start to the day.
Snacks: Carry a small bag of roasted sunflower or pumpkin seeds for a healthy, on-the-go snack.
Baked Goods: Add seeds to homemade bread, muffins, or granola bars.
Soups: Garnish soups and stews with a handful of sesame or sunflower seeds.

Conclusion

While many seeds offer beneficial levels of biotin, roasted sunflower seeds are a particularly reliable and accessible source, as indicated by reputable sources like the National Institutes of Health. The key to maximizing your biotin intake from seeds, however, is not to fixate on a single type. Instead, incorporate a diverse mix of seeds, such as sunflower, sesame, pumpkin, and chia, into your diet. This approach ensures a well-rounded intake of biotin, along with other essential nutrients, for comprehensive support of your hair, skin, and overall metabolic health.

As with any dietary change, it is advisable to consult a healthcare professional for personalized nutritional advice. A balanced diet rich in various biotin-containing foods is the best strategy for meeting your body's needs. For more information on dietary recommendations, resources like the NIH's Office of Dietary Supplements are highly informative.

Frequently Asked Questions

Sunflower seeds are one of the most consistently reported and reliable sources of biotin among common seeds, with a quarter-cup providing 2.6 mcg. While some studies have suggested higher concentrations in sesame seeds, reported values for sesame seeds vary significantly.

Biotin from seeds helps support your metabolism, converting food into energy. It also aids in keratin production, which is essential for healthy hair, skin, and nails. The seeds provide additional nutrients like healthy fats, vitamins, and minerals that further enhance these benefits.

You can add biotin-rich seeds like sunflower, pumpkin, or sesame to your diet by sprinkling them on salads, mixing them into yogurt or oatmeal, or blending them into smoothies. They also make a convenient and nutritious snack on their own.

The biotin content of seeds is often measured after roasting, such as the 2.6 mcg figure for roasted sunflower seeds cited by the NIH. Some cooking methods can impact nutrient levels, but roasting is a standard and safe way to consume these seeds. It's important to cook eggs, another major biotin source, to avoid issues with biotin absorption.

While chia and flax seeds are very healthy, they generally provide smaller amounts of biotin compared to sunflower seeds on a per-serving basis. Their primary benefits are often associated with other nutrients like omega-3 fatty acids and fiber.

Seeds are an excellent part of a biotin-rich diet, but they should be consumed alongside other biotin-rich foods for a varied intake. Egg yolks, organ meats, sweet potatoes, and mushrooms are also great sources of biotin.

Grinding seeds like flaxseeds and chia seeds can improve the absorption of some nutrients, but their impact on biotin absorption specifically is less clear. Both whole and ground forms are beneficial for overall nutrition.