Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B vitamin essential for converting food into energy. It plays a vital role in maintaining healthy skin, hair, eyes, liver, and nervous system function. Unlike fat-soluble vitamins, biotin is not stored in the body, which means it must be consumed regularly through diet. Fortunately, biotin is found in a wide range of both plant- and animal-based foods, including egg yolks, sweet potatoes, nuts, legumes, and liver.
While biotin deficiency is extremely rare, adults are generally recommended to consume around 30 micrograms (mcg) daily to maintain optimal health. Though supplements are available, most individuals can meet their biotin needs through a balanced, nutrient-rich diet.
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Egg Yolks
Eggs are a rich source of B vitamins, protein, iron, and phosphorus, with the yolk being particularly high in biotin. A single cooked egg (about 50 grams) provides roughly 10 micrograms (mcg) of biotin, covering approximately 33% of the recommended daily value (DV).
It is essential to consume eggs fully cooked, as raw egg whites contain avidin—a protein that binds biotin and reduces its absorption—and to minimize the risk of Salmonella infection. Eggs can be enjoyed in various ways, including hard-boiled, scrambled, or incorporated into baked goods such as muffins and waffles.
Legumes
Legumes, including peas, beans, and lentils, are excellent sources of protein, fiber, and micronutrients. Among them, peanuts and soybeans stand out for their biotin content. For example, a 1-ounce (28-gram) serving of roasted peanuts delivers nearly 5 mcg of biotin, equivalent to 17% of the DV.
A study of Japanese foods found that 3/4 cup (100 grams) of whole soybeans contained 19.3 mcg of biotin, or 64% of the DV. Regular consumption of legumes is linked to higher biotin intake. Legumes are typically boiled and incorporated into main dishes, salads, stir-fries, or baked meals.
Nuts and Seeds
Nuts and seeds provide fiber, healthy unsaturated fats, protein, and variable amounts of biotin. For instance, a 1/4-cup (20 grams) serving of roasted sunflower seeds supplies 2.6 mcg of biotin (9% DV), while 1/4 cup (30 grams) of roasted almonds offers 1.5 mcg (5% DV). These can be eaten raw, added to salads, mixed into pasta or stir-fries, or blended into homemade nut and seed butters.
Liver
Organ meats, particularly liver, are some of the richest biotin sources. This aligns with the fact that much of the body’s biotin is stored in the liver. A 3-ounce (75-gram) serving of cooked beef liver provides nearly 31 mcg of biotin, surpassing 100% of the DV. Cooked chicken liver contains even more, delivering approximately 138 mcg per 3-ounce serving—an impressive 460% of the DV. Liver can be enjoyed fried with onions, minced into burgers, or used as a topping for pasta dishes.
Sweet Potatoes
Sweet potatoes are nutrient-dense, packed with vitamins, minerals, fiber, and antioxidants. They are also among the best vegetable sources of biotin, with a 1/2-cup (125-gram) cooked serving containing 2.4 mcg, or 8% of the DV. Sweet potatoes can be baked, microwaved, boiled and mashed, or incorporated into veggie burger recipes.
Mushrooms
Mushrooms are nutrient-rich fungi with numerous health benefits, including a notable biotin content that protects them from parasites in nature. About 20 canned button mushrooms (120 grams) provide 2.6 mcg of biotin (9% DV), while 1 cup (70 grams) of fresh chopped button mushrooms contains 5.6 mcg (19% DV). Canned mushrooms work well in pasta, pizzas, sauces, and gravies, while fresh mushrooms can be sautéed, baked stuffed, or added to salads.
Salmon
Salmon is an excellent source of healthy fats, protein, and essential minerals such as magnesium, phosphorus, and potassium. A 3-ounce (85-gram) serving of pink salmon delivers about 5 mcg of biotin, accounting for 17% of the DV. It can be prepared by baking, steaming, pan-frying, or grilling, pairing well with salads or rice dishes.
Broccoli
Broccoli is a highly nutrient-dense vegetable rich in fiber, calcium, and vitamins A and C. It also contains biotin, though in smaller amounts; half a cup (45 grams) of raw, chopped broccoli provides 0.4 mcg, or 1% of the DV. Broccoli can be eaten raw with dips, steamed, roasted, blended into soups, or sautéed in various dishes.
Yeast
Both nutritional and brewer’s yeast supply biotin, though quantities vary by product. Brewer’s yeast, commonly used in brewing and baking, contains about 1.4 mcg of biotin per 2.25 teaspoons (7 grams), which is 5% of the DV. Nutritional yeast, often used as a dairy-free cheese substitute, may offer significantly more—up to 9.8 mcg per 5-gram serving, or 28% of the DV.
Avocados
While avocados are well-known for folate and healthy unsaturated fats, they are also a modest source of biotin. A medium avocado (200 grams) provides approximately 1.85 mcg of biotin, covering 6% of the DV. They can be enjoyed raw, mashed on toast, blended into guacamole, or sliced to enhance salads, tacos, soups, and burritos.
Recipes to Boost Biotin Intake
- Broccoli and Cheddar Crustless Quiche
- Egg and Avocado Breakfast Sandwich
- Black Bean and Avocado Salad Wrap
- Savory Nut and Seed Snack Blend
- Coconut Sweet Potatoes with Creamy Kale and Salmon
Frequently Asked Questions
What is biotin, and why is it important?
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B-vitamin that plays a crucial role in converting food into energy. It also supports healthy hair, skin, nails, and brain and liver function.
How much biotin do I need per day?
The recommended Daily Value (DV) for biotin is 30 micrograms (mcg) for adults aged 19 and older. This amount can typically be met through a well-balanced diet.
Can I get enough biotin from food alone?
Yes. Most people can meet their biotin needs through a varied diet that includes foods like eggs, liver, nuts, seeds, legumes, and sweet potatoes.
Can cooking affect the biotin content in food?
Yes. Cooking methods can impact biotin content. For example, raw egg whites contain a protein called avidin that blocks biotin absorption. Always cook eggs thoroughly to ensure proper biotin absorption.
Should I take biotin supplements?
Most people do not need biotin supplements unless prescribed by a doctor. If you eat a balanced diet, supplements are usually unnecessary.
Conclusion
Biotin is an essential B-vitamin that supports energy metabolism, as well as the health of your hair, skin, nails, and nervous system. Fortunately, a wide variety of biotin-rich foods—both plant- and animal-based—can help you meet your daily needs without supplementation. From egg yolks and liver to legumes, nuts, sweet potatoes, and even mushrooms, incorporating these nutrient-dense options into your meals can naturally boost your biotin intake.
While biotin deficiency is rare, maintaining a balanced, wholesome diet is key to ensuring optimal levels and supporting overall health. For most individuals, supplements are unnecessary when a diverse, biotin-rich diet is part of their daily routine.