What Foods Can You Find Biotin In?

Biotin is a water-soluble B-complex vitamin that plays a crucial role in the synthesis of fatty acids and glucose, and also helps catalyze the breakdown of certain amino acids and cholesterol. While there is a scarcity of data regarding biotin content of food, smaller studies estimate the average daily intake to be from 40 to 60 micrograms per day in adults, according to the Linus Pauling Institute. The Institute of Medicine puts the adequate intake level at 30 micrograms for adults.

Meats and Poultry

Animal meats are a great dietary source of biotin, especially organ meats. You can find biotin in liver and kidney. Cooked liver has 27 to 35 micrograms of biotin in 3 oz., which is about the size of a deck of cards. Egg yolk is another particularly good source of biotin. One large cooked egg has 13 to 25 micrograms of biotin. Three ounces of cooked pork and salmon have about 4 micrograms of biotin. Oysters and poultry are other sources of biotin.

Fruits and Vegetables

Cauliflower and legumes contain biotin. Raw cauliflower provides 0.2 to 4 micrograms per cup. Mushrooms are another good dietary source of biotin. You can also find it in avocados and raspberries. A whole avocado has 2 to 6 micrograms of biotin, while 1 cup of raspberries contains 0.2 to 2 micrograms.

Other Foods

Yeast is another rich source of biotin. One packet, equivalent to 7 g, has anywhere from 1.4 to 14 micrograms of biotin. You can also find biotin in breads and oatmeal, with higher amounts in whole grains. One slice of whole-wheat bread offers 0.02 to 6 micrograms of biotin. Biotin is also found in chocolate, molasses, nuts, peanut butter, wheat germ and dairy products like cheese.

Considerations

Biotin is often found bound to protein or as biocytin, and this may affect absorption. For example, egg whites contain avidin, which irreversibly binds biotin and prevents its absorption. Cooking the egg destroys the avidin protein. Also, food-processing techniques can alter the biotin content. Generally, processing destroys the vitamin, so less-processed versions of foods contain more biotin.