Biotin Dietary sources

Biotin is widely distributed in most foods but at very low levels compared to other water-soluble vitamins. It is found in free and protein-bound forms in foods. Its richest sources are yeast, liver and kidney. Egg yolk, soybeans, nuts and cereals are also good sources. 100 g of liver contains approximately 100 µg biotin, whereas most other meats, vegetables and fruits only contain approximately 1 µg biotin /100 g. In animal experiments, biotin bioavailability has been shown to vary considerably (5%-62%), and in cereals it appears to be lower.

Biotin-producing microorganisms exist in the large intestine, but the extent and significance of this enteral synthesis in the overall biotin turnover is difficult to calculate and thus remains a subject of controversy.