Which vitamin is rich in biotin? Debunking the Myth and Finding Top Food Sources

October 9, 2025 •

4 min read

While many search for which vitamin is rich in biotin, the answer is a simple and surprising one: biotin is the vitamin, also known as vitamin B7. This essential water-soluble B vitamin is vital for metabolism, helping the body convert food into energy. A diverse diet provides most people with an adequate supply, though it is found in varying concentrations across many food groups.

Quick Summary

Biotin, or vitamin B7, is an essential nutrient crucial for metabolic health, hair, skin, and nail strength. Key dietary sources include organ meats, eggs, seeds, and certain vegetables. Ensuring a varied, balanced diet is the best strategy to maintain optimal biotin levels.

Key Points

Biotin is Vitamin B7: The search query is based on a misconception; biotin is itself a vitamin, not a component of another one.
Liver is the Richest Source: Among all food sources, organ meats like beef liver contain the highest concentration of biotin.
Cooked Eggs Are Crucial: The biotin in egg yolks is highly bioavailable, but only after cooking. Raw egg whites contain avidin, which prevents biotin absorption.
Diverse Diet is Best: Because biotin is found in varying amounts across a wide range of foods, a mixed diet including meat, nuts, seeds, and vegetables ensures adequate intake.
Biotin Supports Metabolism: As a coenzyme, biotin plays a vital role in metabolizing fats, carbohydrates, and proteins, converting them into energy.
Good for Hair and Skin: Biotin is often associated with promoting healthy hair, skin, and nails, which is why it's a popular ingredient in beauty supplements.
Deficiency is Rare: Most healthy individuals get enough biotin from their diet, and severe deficiency is uncommon.

Biotin: An Essential Coenzyme

Biotin, also known as vitamin B7, is a water-soluble B-complex vitamin that serves as a vital coenzyme for several carboxylase enzymes in the body. These enzymes play a crucial role in the metabolism of fatty acids, amino acids, and glucose, fundamentally aiding the process of converting food into usable energy. As a water-soluble nutrient, biotin is not stored in the body for long periods, meaning a consistent dietary intake is necessary for maintaining healthy levels.

Unlike many nutrients, a biotin deficiency is quite rare in healthy individuals who consume a balanced diet. However, certain conditions like pregnancy, specific genetic disorders, or excessive consumption of raw egg whites can increase the risk. A deficiency can lead to symptoms such as hair thinning, skin rashes, and brittle nails.

Top Dietary Sources of Biotin

To ensure you are getting enough biotin, focus on incorporating a variety of the following foods into your diet. These can be categorized to help you build balanced meals:

Animal-Based Sources

Organ Meats: Liver is by far the richest source of biotin. A 3-ounce serving of cooked beef liver can provide over 100% of the recommended daily value.
Egg Yolks: A single, whole cooked egg is a significant source of biotin, providing roughly 10 mcg. It's crucial to cook eggs fully, as the protein avidin in raw egg whites can prevent biotin absorption.
Salmon: This fatty fish is not only rich in healthy omega-3s but also a good source of biotin, with a 3-ounce serving providing about 5 mcg.
Pork and Beef: Certain cuts of meat, such as pork chops and beef patties, contain moderate amounts of biotin.

Plant-Based Sources

Legumes: Peanuts and soybeans are particularly high in biotin. Roasted peanuts offer a decent amount per serving, while soybeans pack a significant punch.
Nuts and Seeds: Sunflower seeds and almonds are excellent sources, perfect for snacking or adding to salads and oatmeal.
Sweet Potatoes: These vegetables are one of the best plant-based sources of biotin, along with being rich in fiber and antioxidants.
Mushrooms: Nutrient-dense mushrooms, like button mushrooms, offer a good amount of biotin per cup.
Avocados: This versatile fruit provides a healthy dose of biotin alongside other essential nutrients.

Other Sources

Yeast: Nutritional yeast and brewer's yeast are potent sources of biotin, making them popular in vegan cooking.
Dairy Products: Certain dairy items like milk and cheese contain smaller amounts of biotin.
Broccoli: This nutrient-dense vegetable provides a modest contribution to your daily biotin intake.

Comparison of Biotin-Rich Foods

To help visualize the difference in biotin content, here is a comparison table of several key food sources. This table highlights some of the most potent options for increasing your biotin intake.


Food (Serving Size)	Biotin (mcg)	Percent Daily Value*	Source
Cooked Beef Liver (3 oz)	30.8	103%
Whole Cooked Egg (1 egg)	10.0	33%
Canned Pink Salmon (3 oz)	5.0	17%
Roasted Peanuts (1 oz)	~5.0	~17%
Cooked Pork Chop (3 oz)	3.8	13%
Roasted Sunflower Seeds (¼ cup)	2.6	9%
Cooked Sweet Potato (½ cup)	2.4	8%
Roasted Almonds (¼ cup)	1.5	5%
Fresh Button Mushrooms (1 cup chopped)	5.6	19%

*Based on a Daily Value of 30 mcg for adults.

Practical Tips for Boosting Biotin

Incorporating biotin-rich foods into your daily routine is simple with a few smart strategies:

Start your day with eggs. A cooked egg is an easy and effective way to get a solid dose of biotin. For variety, try hard-boiled eggs, scrambled eggs, or an omelet with mushrooms and spinach.
Snack on nuts and seeds. Keep a small bag of sunflower seeds, almonds, or peanuts with you for a quick biotin boost on the go. These also provide healthy fats and fiber.
Enhance your dinners with organ meats. If you are not a fan of organ meats, try incorporating a small amount of liver into other dishes. For example, minced liver can be mixed into homemade burger patties.
Embrace legumes. Add lentils to soups, beans to salads, or enjoy peanuts as a snack. This is a great way for vegetarians and vegans to increase their biotin intake.
Utilize nutritional yeast. This inactive yeast can be sprinkled on popcorn, pasta, or salads to add a cheesy flavor and a significant amount of biotin.

The Importance of Dietary Diversity

Since biotin levels can vary widely in foods, a diverse diet is the most reliable way to ensure you meet your nutritional needs. While supplements are available and can be helpful for those with confirmed deficiencies, they are not typically necessary for most healthy people. The gut bacteria also produce some biotin, further contributing to your overall supply. As with any dietary change or supplement, it is wise to consult a healthcare provider for personalized advice.

Conclusion

While the search for which vitamin is rich in biotin often leads to a moment of clarification—biotin is vitamin B7—the journey to understanding its dietary sources is a valuable one. From potent animal sources like liver and eggs to abundant plant-based options like nuts, seeds, and sweet potatoes, a varied diet is the key to maintaining healthy levels of this crucial nutrient. By focusing on whole foods and smart preparation, you can effortlessly support your body's metabolic processes and overall health.

For more detailed information on biotin and other nutrients, please visit the Office of Dietary Supplements website at the National Institutes of Health.

Frequently Asked Questions

Biotin is known as vitamin B7, and is one of the eight B-complex vitamins essential for human health.

The most potent natural sources of biotin include organ meats (especially liver), cooked egg yolks, salmon, legumes, nuts, seeds, and sweet potatoes.

Yes, raw egg whites contain a protein called avidin that binds to biotin and inhibits its absorption in the gut. Cooking the egg inactivates avidin, allowing for proper biotin intake.

For most people, a balanced and varied diet is sufficient to meet biotin needs. Supplements are typically only necessary for individuals with a diagnosed deficiency or those with certain risk factors.

Yes, plant-based sources like legumes, nuts, seeds, mushrooms, sweet potatoes, and nutritional yeast can provide ample biotin for those following vegetarian and vegan diets.

Biotin is involved in the synthesis of keratin, the protein that makes up hair and nails. Sufficient biotin levels can help prevent hair thinning and nail brittleness.

Symptoms of a biotin deficiency can include hair loss, a scaly red rash, and brittle nails. Severe cases are rare but can affect neurological function.