Food/drink Biotin
Beef liver (85g, cooked) 30.5ug
Egg (whole, cooked)  10ug
Salmon (85g, pink, canned) 5ug
Porkchop (85g, cooked) 3.8ug
Beef burger patty (85g, cooked) 3.8ug
Sunflower seeds (33g, roasted) 2.6ug
Sweet potato (67g, cooked) 2.4ug
Almonds (23g, roasted)  1.5ug
Tuna (85g, canned in water) 0,6ug
Spinach (15g, boiled) 0.5ug
Broccoli (45g, fresh)  0.4ug
Cheddar cheese (28g, mild) 0.4ug
Milk (250ml, reduced-fat) 0.3ug
Plain yoghurt (250ml) 0.2ug
Oatmeal (250g) 0.2ug
Banana (150g) 0.2ug
food sources of biotin
supplements sat next to a comb on a wooden surface
variety of biotin supplements
Bhupesh Panchal

Author: Bhupesh Panchal, Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.