Biotin, also known as vitamin B7, is an essential B-vitamin that our bodies need in tiny amounts for metabolism and other functions. Unlike some vitamins, biotin deficiency is quite rare in people eating a normal diet. However, including plenty of biotin-rich foods in your meals is still important to ensure you meet your needs and avoid any deficiency.
This article dives deep into natural dietary sources of biotin – from organ meats to seeds – and how different eating patterns (vegetarian, vegan, keto, omnivorous) can affect biotin intake. We’ll focus on whole foods containing biotin and practical tips, with a special look at the United Kingdom’s dietary context and guidance.
Biotin Needs and Deficiency Risk
Biotin is a water-soluble vitamin that your body uses to produce enzymes for metabolizing fats, carbohydrates, and amino acids. Official recommendations for biotin intake are relatively modest. For example, the European Food Safety Authority (EFSA) sets an Adequate Intake (AI) of 40 µg per day for adults (including pregnant women), and 45 µg per day for breastfeeding women.
The UK does not have a specific Recommended Daily Allowance for biotin; instead, health agencies note that biotin requirements are likely met through a normal diet and even some amount is produced by gut bacteria. The NHS advises that one “should be able to get all the biotin you need by eating a varied and balanced diet”. In fact, biotin is synthesized by friendly bacteria in the colon, though it’s uncertain how much of that is absorbed and contributes to our nutrition.
Because biotin is present in many common foods (albeit in small quantities in each) and our microbiome can make some, true dietary biotin deficiency is extremely uncommon. No cases of severe biotin deficiency have been reported in otherwise healthy adults eating a regular mixed diet.
In the UK, the last National Diet and Nutrition Survey (NDNS) that measured biotin (2000–2001) found adults were consuming around 30–40 µg of biotin per day on average, well within the safe and adequate range. In that survey, less than 0.5% of men and 2% of women had very low biotin intakes (below 10 µg/day) – underscoring that deficiency is quite rare in the general population.
That said, certain situations can increase the risk of biotin deficiency. Consuming raw egg whites in large amounts is a classic cause – raw egg white contains a protein called avidin that binds biotin strongly and prevents its absorption. (Cooking eggs denatures avidin, so cooked eggs don’t pose this problem.)
Additionally, individuals on prolonged total parenteral nutrition (IV feeding) without biotin, or those with the rare genetic disorder biotinidase deficiency, can develop true biotin deficiency. Some studies also note that about one-third of women develop marginal biotin deficiency during pregnancy despite normal dietary intake – the reasons aren’t fully clear, but it suggests that pregnant and breastfeeding women may need a bit more biotin (hence the slightly higher recommended intake).
People with chronic alcoholism or certain anticonvulsant medications may also have lower biotin status. For the average person, though, a balanced diet prevents any issues. Still, being aware of foods containing biotin and including a variety of them will build an extra safeguard against deficiency and support overall health.
Top Natural Sources of Biotin in Food
Many foods contain at least a little biotin, but some have much more than others. Generally, the highest biotin concentrations are found in certain animal organs and a few plant-based foods. Below we explore the best biotin-rich foods and how much of this vitamin they provide:
Organ Meats (Liver and Kidney) – Nature’s Most Biotin-Rich Foods
Organ meats are by far the richest natural source of biotin. Liver in particular packs a huge biotin punch. A small 3-ounce (85 g) serving of cooked beef liver provides about 30 micrograms of biotin – which is actually the entire adult Daily Value (100% DV) in the US system. Lamb and chicken livers are similarly high. Kidneys are another organ meat with abundant biotin (comparable on a per-weight basis to liver). This makes organ meats a top recommendation for those looking to boost their biotin intake naturally.
In the UK, liver is sometimes enjoyed as liver and onions, in pâté, or included in dishes like haggis. Including organ meats even occasionally can significantly raise your biotin status. For instance, one slice of liver (grilled or fried) once a week would provide a hefty dose of biotin. Keep in mind that liver is also extremely high in vitamin A and other nutrients, so moderation is wise. But when it comes to food that is rich in biotin, liver is king. If you follow a traditional omnivorous or paleo-style diet, don’t shy away from organ meats – they are nutrient powerhouses for biotin and more.
Eggs – A Convenient Biotin Source (Cooked, Not Raw)
Eggs are one of the most convenient and popular foods containing biotin. The biotin in eggs is concentrated in the yolk. A whole cooked egg (large) provides roughly 10 micrograms of biotin, which is about one-third of an adult’s daily need. Eggs are easy to incorporate at breakfast or in baking and bring along additional protein, choline, and B-vitamins.
It’s important to cook eggs thoroughly to get their biotin benefits. Raw egg whites contain avidin, which, as mentioned, binds biotin and makes it unavailable for absorption. So eating uncooked egg whites (for example, in homemade protein shakes or mousse) regularly can actually precipitate a deficiency over time. Cooking denatures (inactivates) avidin, freeing up the biotin for absorption. In practical terms, this means scrambled, boiled, or poached eggs are excellent biotin vitamin food sources, but you should avoid habits like consuming raw egg whites daily.
For most people in the UK, eggs are a staple – whether as a fry-up, an egg sandwich, or a baking ingredient – and they contribute significantly to biotin intake. In fact, because eggs are so common, they’re likely one reason biotin deficiency is rare. Two cooked eggs would give ~20 µg of biotin, which is a sizable contribution toward the ~30–40 µg average intake. If you’re on a vegetarian diet that includes eggs (ovo-vegetarian), eggs will be your biotin hero food.
Meat, Fish, and Dairy Products
Aside from organ meats, other animal products contain moderate levels of biotin that can add up as part of a varied diet. Muscle meats like pork, beef, and chicken supply some biotin (though much less than liver). For example, a 3-ounce pork chop has around 3.8 µg and the same amount of cooked hamburger around 4 µg. These are not superstar numbers, but if you eat larger portions or multiple servings, the biotin contribution becomes meaningful.
Fish can also provide biotin – oily fish like salmon are better sources than white fish. A serving of canned pink salmon (3 ounces) offers about 5 µg. Tuna, on the other hand, is quite low (less than 1 µg in 3 oz). Including fish a couple of times a week (as recommended for omega-3s) will also incidentally provide a few micrograms of biotin.
Regular dairy products are comparatively low in biotin, but since they are widely consumed in the UK, they can contribute small amounts on a daily basis. A glass of milk (250 mL) contains only about 0.3 µg. An ounce (30 g) of cheddar cheese has ~0.4 µg, and a cup of yogurt about 0.2 µg. These amounts are almost negligible on their own (each less than 1% of daily needs), but someone with a diet high in milk, cheese, and yogurt might get 1–2 µg per day from dairy.
Wholegrain cereals and bread are similarly low per serving – for instance, a slice of whole wheat bread offers essentially 0 µg (trace at best) – yet the UK diet often includes these daily. While meat, fish, and dairy aren’t as biotin vitamin rich as some plant foods or organ meats, they are usually eaten in larger quantities, so they help round out your biotin intake. An omnivorous British diet featuring meat and dairy at most meals generally supplies plenty of biotin.
Nuts and Seeds – Plant-Based Biotin Boosters
Nuts and seeds are excellent plant-based sources of biotin, making them especially valuable in vegetarian and vegan diets. Some nuts are surprisingly high in this B7 vitamin. For example, almonds, walnuts, pecans, and hazelnuts all contain biotin in the range of about 5–9 µg per 100 grams (3.5 oz). A handful (25–30 g) of nuts might give roughly 1–2 µg of biotin, which is a decent contribution.
Peanuts, although technically legumes, are often grouped with nuts nutritionally – and they stand out for biotin content. A 50 g serving of peanuts (a small bag or about 1/3 cup) can provide around 18–36 µg of biotin, according to some analyses. Peanut butter retains this vitamin too – two tablespoons can offer around 5–6 µg.
Seeds are also useful. Sunflower seeds have about 2.5 µg of biotin per ¼ cup (30 g). Sesame seeds (and sesame paste like tahini) and pumpkin seeds contain smaller amounts (roughly 1–2 µg per ¼ cup). Seeds are easy to sprinkle into meals – e.g. add sunflower seeds to porridge or salad – to get a biotin boost.
The advantage of nuts and seeds is that they are nutrient-dense foods: along with biotin you get protein, healthy fats, vitamin E, magnesium, etc. Including a variety of nuts and seeds daily (a habit often seen in plant-based eaters) can substantially contribute to your biotin intake. For instance, a breakfast of almond butter on whole-grain toast plus a snack of mixed nuts later could easily provide 5–10 µg of biotin or more. In the UK, peanut butter on toast is a common food – it’s good to know this is not just tasty but also a source of biotin. Likewise, popular snacks like trail mix or sesame snaps are foods rich in biotin on the plant side.
Legumes (Beans, Lentils, Soy) – Vegetarian Biotin Sources
Legumes are another food group that is rich in biotin, especially certain varieties. Whole soybeans and fermented soy products are notably high. Fermented soybeans like tempeh can provide over 50 µg of biotin per 100 g serving – an exceptionally high amount. Natto and soy flours are also very rich in biotin. Even plain cooked soybeans (edamame) are a good source, likely contributing around 19–20 µg per 100 g.
This means tofu, while a bit diluted compared to whole soybeans, still contains some biotin too. Including soy products in a diet – e.g. tofu stir-fries, tempeh bacon, soy milk – can help vegetarians and vegans meet biotin needs.
Other legumes have moderate biotin content. Peanuts, as mentioned, are legume seeds and quite high. Beans and lentils in general tend to have a few micrograms per cup. For instance, cooked black-eyed peas and kidney beans might have on the order of 1–2 µg per 100 g. Lentils and chickpeas likely offer similar small amounts.
In the UK, baked beans on toast – a beloved comfort food – would supply some biotin (from the beans and wholegrain bread germ), albeit only a little. More impactful would be incorporating soy-based foods. Given the rise of plant-based eating, options like tempeh, tofu, and textured soy protein are increasingly available and can be considered biotin vitamin rich foods for those avoiding meat. A diversified vegetarian diet with plenty of legumes can absolutely meet biotin requirements.
Whole Grains and Cereals
Whole grains contain biotin mainly in their germ and bran. Refining grains (to white flour or rice) strips away those parts, so choosing whole grains helps retain biotin. Oats and barley are two grains often cited for biotin content. A serving of oatmeal (1 cup cooked) has around 0.2 µg of biotin – not very high.
Wheat germ is relatively high in biotin; some estimates suggest wheat germ can provide a few micrograms per tablespoon. In the UK, wholemeal bread and wholegrain breakfast cereals are common – while their per-serving biotin is low, many cereals are fortified with vitamins (though biotin fortification is less common).
A muesli or multi-grain cereal that includes oats, nuts, and seeds could contribute perhaps 2–4 µg of biotin per bowl. In fact, one source lists Swiss-style muesli (80 g) at about 12 µg, likely due to nuts and grains combined.
If you’re on a diet like keto (low in grains) you won’t be relying on this group for biotin anyway. But for those on balanced or high-fiber diets, whole grains play a supporting role. Brewer’s yeast or nutritional yeast is extremely high in biotin – a teaspoon (5 g) can give about one-third of daily needs.
Vegetables and Fruits
Most vegetables and fruits provide only minor amounts of biotin, but a few stand out. A half cup of boiled spinach has only ~0.5 µg, and the same amount of broccoli about 0.4 µg. Sweet potatoes are often highlighted – half a cup of cooked sweet potato has roughly 2.4 µg of biotin.
Mushrooms are another noteworthy source; some varieties can contain 2–4 µg per 100 g. Avocado also contains biotin – about 2–6 µg per fruit. Avocado is often touted for hair/skin health in popular media, possibly due in part to its biotin content alongside healthy fats.
Fruits like bananas, apples, and berries have well under 1 µg per serving. Half a cup of banana or apple has only ~0.2 µg. But fruit is more valuable for vitamin C, fiber, etc., than for biotin.
In the UK, vegetables like potatoes, tomatoes, carrots, onions, etc., feature daily, but these provide minimal biotin. One exception might be a dish like sautéed mushrooms and sweet potato, which actually would have a respectable combined biotin amount.
Key point: To maximize biotin from produce, include the few star veggies (sweet potato, mushrooms, cauliflower, avocados) more often. But ensure you pair them with the higher-biotin food groups discussed above for sufficient intake.
Biotin in Different Dietary Patterns
Your dietary pattern can influence how easily you get enough biotin. Fortunately, biotin is found in a variety of foods, so with a bit of planning, almost any diet – whether omnivorous or restrictive – can provide adequate biotin. Let’s examine how various common diets fare and what to emphasize in each to avoid deficiency:
Omnivorous Diets (Traditional Mixed Diet)
An omnivorous diet (including both animal and plant foods) in a country like the UK typically provides plenty of biotin without special effort. Such diets naturally include multiple biotin sources: eggs at breakfast, meat or fish at meals, dairy, whole grains, fruits, and veg. The UK’s average intake of ~30–40 µg/day largely comes from this mixed eating pattern.
If you eat a bit of everything, you’re likely getting biotin from all angles – moderate amounts from meats and dairy, small amounts from veggies and grains, and possibly higher amounts if you include eggs or liver or nuts as snacks. To optimize biotin in an omnivorous diet, you can incorporate a few high-biotin items regularly, such as a weekly serving of liver pâté, having eggs a few times a week, and snacking on nuts. But even without conscious optimization, an omnivorous eater following the NHS advice of a “varied and balanced diet” will rarely lack biotin.
In essence, omnivores have the easiest time meeting biotin needs because nothing is off-limits – the widest range of biotin-rich foods is available to them.
One thing omnivores might watch out for is over-consuming raw egg whites (as discussed) or excessive processed foods that displace whole foods. While biotin is present in many foods, highly processed diets (lots of refined flours, sugars, and fats with few whole ingredients) could conceivably be low in biotin. Sticking to whole foods and a mix of food groups will prevent that. In the UK context, including traditional foods like eggs, offal (for those who enjoy it), dairy, and vegetables ensures omnivores get all the biotin they need.
Vegetarian Diets (Including Lacto-Ovo Vegetarian)
Vegetarians who eat dairy and eggs (lacto-ovo vegetarians) can usually get ample biotin. Eggs are a crucial source – as noted, one egg has ~10 µg of biotin. Many vegetarians rely on eggs for B12 and protein; those eggs conveniently deliver biotin too. Dairy provides a little biotin to supplement that.
Additionally, vegetarians tend to eat plenty of plant foods like whole grains, nuts, seeds, legumes, fruits, and vegetables – all of which contribute some biotin. A vegetarian meal plan might include oatmeal with almonds for breakfast, a peanut butter sandwich for lunch, and a dinner with lentils, sweet potato and greens, for example. Such a pattern covers multiple biotin sources. Peanuts, nuts, and soy are especially important plant sources as discussed.
The UK NDNS data actually showed younger adults (who may more often experiment with vegetarian diets) had lower biotin intake than older adults, but still within adequate range on average. So as long as vegetarians include biotin-rich plant foods like peanuts, sunflower seeds, oats, mushrooms, avocado, and perhaps the occasional egg or dairy serving, they should meet the ~30 µg/day mark comfortably.
A vegan diet (no animal products at all) requires a bit more attention, since eggs and dairy are off the table. Vegans should focus on the top plant sources: nuts, seeds, legumes, whole grains, and certain vegetables. It’s certainly feasible for a vegan diet to supply enough biotin.
For instance, a day of eating that includes a tofu scramble (soy) for breakfast, whole-grain toast with peanut butter, a lunch salad with avocado and sunflower seeds, and a dinner with quinoa, mushrooms, and kale, plus snacks of mixed nuts or fruit, can deliver well above the minimum biotin requirement. Fermented soy products like tempeh can be a vegan’s best friend in terms of biotin density.
Nutritional yeast, as mentioned, is another excellent supplement-like food for vegans, often providing a hefty dose of biotin and usually fortified with vitamin B12 as well. According to UK vegan health organizations, a healthy vegan diet containing a variety of these foods will easily cover biotin needs without supplementation.
Indeed, biotin deficiency is virtually unheard of among long-term vegans, likely because their diets often revolve around biotin-rich plant staples. The key is variety – relying too heavily on just one or two types of foods could leave gaps, so vegans should mix legumes, grains, nuts, and veggies to maximize nutrient coverage.
Low-Carb and Ketogenic Diets
Low-carbohydrate diets, including the strict ketogenic diet, emphasize meats, eggs, cheeses, and fats while minimizing fruits, grains, and some legumes. The good news for biotin is that animal foods like eggs and meat are rich in biotin, so keto eaters can get plenty of B7.
In fact, a typical keto menu (e.g. eggs and bacon for breakfast, salmon with broccoli and almonds for dinner) is full of biotin sources. Eggs and organ meats may be even more prominent in a keto diet to meet protein needs – thus biotin intake may actually increase for some people on keto.
One small caveat: if someone does a plant-based keto (which would be quite restrictive, focusing on nuts, seeds, avocado, tofu, etc.), they need to be mindful to include the high-biotin plant foods because grains and many fruits (which provide some biotin) are largely off-limits. But avocado, nuts, and seeds are keto-friendly and contain biotin, so those should be daily staples.
Another consideration is that very low-carb diets often involve lots of egg consumption. As long as those eggs are cooked, that’s beneficial, but if a keto dieter were to consume raw eggs (in say, a protein shake with raw egg or a classic bodybuilding drink), that could pose an avidin problem. Most keto guides encourage cooked eggs and meats anyway for food safety.
So, in general, ketogenic diets can readily supply biotin through animal products. The lack of grains is not a big issue because grains were never a major biotin source to begin with (and many keto dieters swap grain foods for almond flour or coconut flour in recipes, which in the case of almond flour actually adds biotin).
One scenario to be cautious of: some people on very restrictive weight-loss diets or meal replacement plans (which might be low in natural foods) could risk low biotin intake. For example, if someone mostly consumes protein shakes, butter, and isolated fats (which essentially have no biotin) and very little actual food, that could be problematic.
But a well-formulated low-carb diet that includes eggs, meats, nuts, and low-carb veggies will meet biotin needs easily. In summary, keto and low-carb dieters typically get more than enough biotin from their high intake of eggs and meats, and they should just remember to cook those egg whites!
Biotin and the UK Diet: A Regional Perspective
In the United Kingdom, frank biotin deficiency is almost unheard of. UK dietary habits – a mix of animal products and plant foods – naturally provide biotin in sufficient quantities. National data supports this: the average Briton’s diet provides adequate biotin, and even those on specialized diets like vegetarian or low-carb can obtain enough from the available food options.
The NHS does not list biotin as a vitamin of concern for deficiency, reflecting its wide availability in foods. British staples like eggs, milk, wholemeal bread, and certain vegetables each contribute small amounts of biotin that collectively meet needs. Moreover, many UK residents enjoy international cuisines and foods (like avocado toast, curries with lentils, peanut butter, etc.) which further enhance biotin intake.
One interesting point is that organ meat consumption has declined in modern diets compared to a few generations ago. While liver and kidney were once weekly features in UK meals (providing a biotin bonanza), younger people may eat these less frequently. However, this hasn’t led to deficiency thanks to the abundance of biotin in other foods. Eggs, in particular, have likely taken up the slack as a commonly eaten biotin source in the UK.
On the flip side, the popularity of veganism in the UK has surged. Fortunately, as detailed earlier, a well-planned vegan diet can maintain adequate biotin. Public health messages encouraging consumption of nuts, seeds, and whole grains align well with ensuring vegans get enough B7. The diversity of plant foods available in UK supermarkets – from chickpeas to cashews to sweet potatoes – makes it entirely possible to avoid biotin deficiency on a plant-only diet.
Overall, regional data and guidelines reinforce that eating a varied diet is the best strategy to avoid biotin deficiency. Whether you’re in the UK or elsewhere, include multiple biotin-containing foods daily: have that egg or some dairy if you consume animal products, add a handful of nuts or a spoon of peanut butter, choose whole grain versions of bread and cereals, and throw in a portion of legumes or mushrooms or sweet potato when you can.
By doing so, you cover your bases. In the UK context, it might be as simple as enjoying a full English breakfast (eggs and mushrooms provide biotin) or an Asian-style stir-fry with tofu and peanuts. There’s no need for biotin supplements for most people – and indeed, the Department of Health advises against high-dose biotin supplements as unnecessary.
Conclusion
Biotin (vitamin B7) is an essential nutrient, but the good news is that deficiency is largely preventable through diet. Natural sources of biotin are plentiful: organ meats like liver are the densest sources, eggs are an easy everyday source, and nuts, seeds, legumes, and whole grains supply biotin especially for those on plant-based diets.
By regularly eating a combination of biotin-rich foods – for example, an egg or two, a portion of meat or oily fish, a handful of almonds or sunflower seeds, and some veggies like sweet potato or cauliflower – you can easily surpass the roughly 30 micrograms per day that adults need. Common dietary patterns in the UK already include many of these foods, which is why deficiency is so rare.
If you follow a vegetarian or vegan diet, pay attention to the plant sources of biotin such as peanuts, soy products, and whole grains, and you’ll meet requirements without any animal products. If you’re on a low-carb or keto diet, embrace the eggs, organ meats, and nuts that are biotin-loaded and keto-friendly.
Essentially, variety is key – since biotin is present in small amounts across many foods, eating a wide range ensures those small contributions add up to sufficient intake.
In the UK and other Western populations, typical diets yield an estimated 35–70 µg of biotin daily, well above the minimum to prevent deficiency. So, while you likely don’t need to stress over biotin if you’re eating balanced meals, it’s still wise to include the foods highlighted in this article.
Not only will they help keep your hair, skin, and nails healthy (since biotin is important for their maintenance), but they also come with other nutritional benefits. Remember, avoid raw egg whites in excess and focus on whole, unprocessed foods. By doing so, you’ll easily obtain enough biotin from natural sources and keep your body’s biotin status in good shape for years to come.
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