Never apply health-related recommendations without consulting your doctor.

What Foods is Biotin Found in?

What Foods is Biotin Found in?

One of the most important vitamins that support healthy hair is biotin or vitamin B-7. Biotin; It is one of the essential vitamins necessary for our body. It has many important tasks:

Helps ensure that nutrients are used as energy sources in the body
Helps metabolize carbohydrates, proteins and fats
Involved in gene regulation and intercellular messaging
It is effective in the development of healthy liver in the fetus in the womb.
In addition to all these, it is an indispensable vitamin for healthy hair, nails and skin.
Biotin, also known as vitamin B-7; It belongs to the group of “water-soluble vitamins”. This means that it is not stored in the body. (Just like vitamin C) Fortunately, it is possible to take biotin with food or as a food supplement.

So which foods contain biotin? Let’s take a look together:

What is the daily amount of biotin required?

The amount of biotin an adult needs daily to maintain a healthy life; It is determined as 30 micrograms (mc). In lactating mothers, this rate rises to 35 mcg.

The way foods are processed affects the amount of biotin they contain. For example, biotin in canned foods is lower than in fresh foods. In addition, some studies reveal that it can be difficult to determine how much biotin is in foods. (i.e. it is difficult to determine exactly how much biotin is in packaged foods. Therefore, the biotin content on the package may often not be clearly stated). Therefore, it is more beneficial to consume fresh foods instead of packaged ones. Foods high in biotin can be listed as follows:

Liver and other meat products

The most biotin is found in the liver. Therefore, the simplest way to eliminate biotin deficiency; liver consumption. Approximately 90 g of liver contains 30 mcg (all of a person’s daily biotin needs) biotin. Kidney is also a rich source of biotin.

If you are not very good with offal, it is possible to meet your biotin needs by consuming meat. However, meat products contain less biotin. For example, 90 grams of meatballs (about 3 meatballs) contain 4 mcg of biotin.

Egg yolk

Egg yolk is among the foods rich in biotin. 1 cooked egg yolk contains 10 mcg of biotin. Eggs must be cooked for maximum biotin. Because raw egg contains a protein called avidin and this prevents the absorption of biotin by the body. When the egg is cooked, the avidin is separated from the biotin, which allows the biotin to be absorbed by the body.


Both brewer’s yeast and nutritional yeast are good sources of biotin. Brewer’s yeast is a type of active yeast and is used in both beer and bread making. Nutritional yeast is inactive. Biotin can be found between 1.4-14 mcg in 7 grams of yeast.

Nuts such as Hazelnut, Walnut, Almond, Pistachio, Sunflower seeds

Hazelnuts, walnuts, almonds, sunflower seeds are among the foods rich in biotin content. These foods are very beneficial for the skin with the vitamin E they contain.

A quarter cup of almonds has about 1.5 mcg of biotin; A quarter cup of sunflower seeds contains about 2.6 mcg of biotin.


Salmon is an oily fish with rich protein and omega content and is very beneficial not only for hair and skin, but also for general body health. Approximately 90 g of salmon contains 5 mcg of biotin.

Milk and milk products

Milk, cheese, yoghurt, buttermilk, butter… contain variable amounts of biotin.

A glass of milk contains 0.3 mcg, 1 bowl of yogurt contains 0.2 mcg, and cheese contains an average of 0.4 mcg (biotin amounts vary according to cheese types).


Avocado, which has recently been found in our country and has started to take its place on the tables, is among the foods containing biotin.

An avocado contains 2-6 mcg of biotin. It is also a good source of vitamin E.

Sweet potato

Although not widely available yet, sweet potatoes, which we come across in some markets, are among the foods rich in biotin. Half a cup of cooked sweet potato contains about 2.4 mcg of biotin.

Sweet potatoes are also a good source of vitamin A.


Cauliflower, one of the winter vegetables; It is one of the richest sources of biotin. A cup of cauliflower contains about 4 mcg of biotin, which is higher than most foods. If you don’t like cauliflower that much. You can process raw cauliflower in some bread and add it to your salads.