Nutrient Food Sources



Biotin functions in the manufacture and utilisation of fats and amino acids and is also manufactured in the intestines by bacteria. A vegetable dense diet alters bacterial flora to enhance its synthesis.

Raw egg whites contain avadin, a protein that binds biotin and prevents its absorption.

Food Sources of biotin Amount (µg per 100g)
liver – general 50
liver – chicken liver 216
peanuts(roasted and peanut butter) 95
plaice 47
soybeans 25
almonds 64
black eyed beans 18
oatmeal 21


Source: McCance and Widdowson’s The Composition of Foods (6th Edition)