Foods Rich in Vitamin B7 (Biotin)
The best dietary sources of biotin include liver, egg yolk, soybeans, milk, and meat, with additional contributions from nuts, fish, and certain vegetables. 1
Primary Food Sources
Animal-Based Sources
- Liver: Among the richest sources of biotin 1
- Egg yolk: Excellent biotin source, though whole eggs have lower bioavailability (~9%) 1, 2, 3
- Meat: Including beef, pork, lamb, and organ meats provide substantial biotin 1, 2
- Fish and shellfish: Good biotin sources 1
- Milk and dairy products: Including cheese and yogurt contain biotin 1, 2
- Poultry: Chicken and other poultry provide biotin 1
Plant-Based Sources
- Soybeans: Significant biotin content 1
- Nuts: Including almonds, walnuts, peanuts, and other varieties 2
- Legumes: Beans, peas, and lentils contain biotin 1
- Whole grains: Provide some biotin 1
- Fresh vegetables: Certain vegetables contribute to biotin intake 1
- Seeds: Including sunflower and sesame seeds 2
Fortified Foods
- Fortified breakfast cereals: Can be valuable sources, particularly for those with limited dietary variety 1
Important Considerations
Bioavailability varies significantly by food source. While many foods contain biotin, the body's ability to absorb it differs. Egg yolk is biotin-rich but has notably poor absorption when consumed as whole eggs 3. Additionally, intestinal bacteria synthesize biotin that can be absorbed by the body, supplementing dietary intake 4, 2.
Raw egg whites should be avoided as they contain avidin, which binds biotin and prevents its absorption, potentially leading to deficiency with prolonged consumption 5.
Most individuals obtain adequate biotin from a varied diet, as biotin deficiency from inadequate intake alone is extremely rare 4, 5. The combination of dietary sources and bacterial synthesis typically meets physiological needs without supplementation 4.