Biotin-Rich Foods: Complete Guide to Natural Food Sources of Vitamin B7

Getting enough biotin from your daily diet is easier than you might think. This essential B vitamin, also known as vitamin B7 or vitamin H, plays a crucial role in converting food into energy and supporting healthy hair, skin, nails, and overall metabolic function.

Whether you’re looking to increase your biotin intake for general health or searching for natural food sources to meet your nutritional needs, this comprehensive guide covers everything you need to know about biotin-rich foods and how to incorporate them into your meals.

What Is Biotin and Why Do You Need It?

Biotin is a water-soluble vitamin that belongs to the B-complex family. Unlike fat-soluble vitamins, your body cannot store biotin for extended periods, which means you need to consume it regularly through your diet.

This vital nutrient serves several important functions in your body:

• Helps convert carbohydrates, fats, and proteins into usable energy
• Supports the health of your skin, hair, and nails
• Plays a role in maintaining nervous system function
• Assists in gene regulation and cell signaling
• Supports healthy metabolism and blood sugar regulation

According to the National Institutes of Health, the adequate intake level for biotin is 30 micrograms (mcg) per day for adults aged 19 and older. Pregnant women may need slightly more, around 30 mcg, while breastfeeding women should aim for 35 mcg daily.

Signs You May Need More Biotin

True biotin deficiency is rare in healthy individuals who eat a varied diet. However, certain factors can increase your risk of low biotin levels:

• Pregnancy and breastfeeding
• Long-term use of certain medications
• Consuming raw egg whites regularly (which contain avidin, a protein that binds to biotin)
• Excessive alcohol consumption
• Certain genetic disorders affecting biotin metabolism

Symptoms of biotin deficiency may include thinning hair, brittle nails, skin rashes (particularly around the eyes, nose, and mouth), fatigue, and neurological symptoms. If you experience these symptoms, consult with a healthcare provider to determine the underlying cause.

Top Biotin-Rich Foods to Add to Your Diet

1. Egg Yolks

Eggs are one of nature’s most biotin-rich foods, with most of the biotin concentrated in the yolk. One whole cooked egg provides approximately 10 mcg of biotin, which is about 33% of your daily needs.

Important note: Always cook eggs thoroughly before eating. Raw egg whites contain avidin, a protein that prevents biotin absorption. Cooking denatures this protein, making the biotin available for your body to use while also reducing the risk of foodborne illness.

How to enjoy: Scrambled, hard-boiled, poached, or baked into frittatas and quiches.

2. Organ Meats (Liver and Kidneys)

Liver is exceptionally high in biotin because it’s where the body naturally stores this vitamin. A 3-ounce serving of cooked beef liver provides approximately 31 mcg of biotin—more than 100% of the daily value.

Chicken liver is even more impressive, containing around 138 mcg per 3-ounce serving. While organ meats aren’t for everyone, they’re among the most nutrient-dense foods available.

How to enjoy: Sautéed with onions, made into pâté, or incorporated into traditional dishes like liver and onions.

3. Nuts and Seeds

Many nuts and seeds provide substantial amounts of biotin along with healthy fats, protein, and fiber:

• Sunflower seeds: A 1/4-cup serving of roasted sunflower seeds contains about 2.6 mcg of biotin (9% DV)
• Almonds: A 1/4-cup serving provides approximately 1.5 mcg (5% DV)
• Peanuts: One ounce of roasted peanuts offers nearly 5 mcg (17% DV)
• Walnuts and pecans: Also contain biotin in smaller amounts

How to enjoy: Raw as snacks, added to salads, blended into nut butters, or sprinkled over oatmeal and yogurt.

4. Legumes

Beans, lentils, peas, and soybeans are excellent plant-based sources of biotin. Soybeans are particularly rich, with a 3/4-cup serving of whole soybeans providing approximately 19.3 mcg of biotin (64% DV).

Other legumes like peanuts (technically a legume, not a nut), black beans, and kidney beans also contribute to your biotin intake while providing protein, fiber, and other essential nutrients.

How to enjoy: In soups, stews, salads, veggie burgers, or as a side dish seasoned with herbs and spices.

5. Sweet Potatoes

Sweet potatoes are a nutritional powerhouse, offering not just biotin but also vitamins A and C, fiber, and beneficial antioxidants. A 1/2-cup serving of cooked sweet potato contains about 2.4 mcg of biotin (8% DV).

As one of the best vegetable sources of biotin, sweet potatoes are a versatile addition to any meal plan.

How to enjoy: Baked, roasted, mashed, or cut into fries. They also work well in both savory and sweet dishes.

6. Mushrooms

Mushrooms naturally produce biotin to protect themselves from parasites in the wild. Fresh button mushrooms are particularly good sources—a 1-cup serving of chopped fresh mushrooms provides about 5.6 mcg of biotin (19% DV).

Canned mushrooms also retain significant biotin content, making them a convenient option.

How to enjoy: Sautéed, added to omelets, stuffed and baked, or used in pasta sauces and stir-fries.

7. Salmon and Other Fish

Fatty fish like salmon provide biotin along with omega-3 fatty acids and high-quality protein. A 3-ounce portion of cooked pink salmon contains about 5 mcg of biotin (17% DV).

Other fish including tuna and sardines also contribute to your biotin intake.

How to enjoy: Grilled, baked, pan-seared, or added to salads and grain bowls.

8. Avocados

Avocados are nutrient-dense fruits rich in healthy monounsaturated fats, fiber, and various vitamins and minerals. One medium avocado provides approximately 1.85 mcg of biotin (6% DV).

How to enjoy: In guacamole, on toast, in smoothies, or sliced over salads and sandwiches.

9. Broccoli and Other Cruciferous Vegetables

While broccoli contains a modest amount of biotin (about 0.4 mcg per 1/2 cup raw), it’s worth including for its overall nutritional profile. Other cruciferous vegetables like cauliflower, Brussels sprouts, and cabbage also provide small amounts.

How to enjoy: Steamed, roasted, raw with dips, or added to stir-fries and pasta dishes.

10. Nutritional Yeast

Nutritional yeast is a deactivated yeast popular in plant-based cooking for its cheesy, nutty flavor. It’s often fortified with B vitamins, including biotin. A typical 5-gram serving can provide up to 9.8 mcg of biotin (28% DV), though amounts vary by brand.

How to enjoy: Sprinkled over popcorn, pasta, and salads, or used to make dairy-free cheese sauces.

How to Maximize Biotin Absorption

To get the most biotin from your food, consider these tips:

• Cook eggs thoroughly: Cooking denatures avidin in egg whites, which otherwise binds to biotin and prevents absorption
• Eat a varied diet: Different foods provide different amounts of biotin, so variety ensures adequate intake
• Avoid excessive alcohol: Alcohol can interfere with biotin absorption and utilization
• Store foods properly: While biotin is relatively stable, proper food storage helps preserve nutrient content
• Consider gut health: A healthy gut microbiome can produce small amounts of biotin

Sample Daily Menu for Biotin-Rich Eating

Here’s what a day of biotin-rich meals might look like:

Breakfast: Two scrambled eggs with sautéed mushrooms and a slice of whole grain toast (approximately 12-13 mcg biotin)

Snack: A handful of almonds or sunflower seeds (approximately 1.5-2.6 mcg biotin)

Lunch: Salmon salad with avocado, mixed greens, and a whole grain roll (approximately 6-7 mcg biotin)

Snack: Roasted sweet potato wedges with hummus (approximately 2-3 mcg biotin)

Dinner: Lentil soup with vegetables and a side salad topped with nutritional yeast (approximately 8-10 mcg biotin)

Total daily biotin: Approximately 30-35 mcg, meeting and slightly exceeding the daily adequate intake

Who Might Need Biotin Supplements?

Most people can meet their biotin needs through food alone. However, certain individuals may benefit from supplementation under medical supervision:

• Pregnant or breastfeeding women with increased needs
• Individuals with genetic disorders affecting biotin metabolism
• People with digestive disorders that impair nutrient absorption
• Those on long-term tube feeding or parenteral nutrition

If you’re considering biotin supplements, consult with a healthcare provider first. They can assess your individual needs and recommend appropriate dosages. High doses of biotin supplements can interfere with certain laboratory tests, including those for thyroid function and heart attack diagnosis, so always inform your healthcare provider and lab technicians if you’re taking biotin supplements.

Biotin and Hair, Skin, and Nail Health

Biotin is often marketed for improving hair, skin, and nail health. While biotin deficiency can indeed cause hair loss, brittle nails, and skin problems, there’s limited scientific evidence that biotin supplementation improves these conditions in people who aren’t deficient.

If you’re experiencing hair loss, skin issues, or nail problems, it’s important to identify the underlying cause rather than assuming it’s due to biotin deficiency. Many factors can affect hair, skin, and nail health, including:

• Overall nutritional status
• Hormonal changes
• Stress levels
• Medical conditions
• Medication side effects
• Age-related changes

A healthcare provider can help determine whether your concerns are related to nutrient deficiencies or other factors requiring different approaches.

The Bottom Line

Biotin is an essential B vitamin that supports energy metabolism and overall health. Fortunately, many common foods contain biotin, making it easy to meet your daily needs through a balanced diet.

The best biotin-rich foods include egg yolks, organ meats (especially liver), nuts and seeds, legumes, sweet potatoes, mushrooms, salmon, avocados, and nutritional yeast. By incorporating a variety of these foods into your meals, you can ensure adequate biotin intake while also benefiting from the many other nutrients they provide.

True biotin deficiency is rare in people who eat a varied diet. If you’re concerned about your biotin levels or experiencing symptoms that might indicate a deficiency, consult with a healthcare provider for proper evaluation and guidance.

Remember, the key to optimal nutrition isn’t focusing on a single nutrient but rather eating a diverse, balanced diet rich in whole foods. This approach ensures you get not just biotin but all the vitamins, minerals, and other nutrients your body needs to thrive.

Sources:

• National Center for Biotechnology Information – Biotin (Vitamin B7)
• National Institutes of Health Office of Dietary Supplements – Biotin Fact Sheet for Health Professionals
• USDA FoodData Central – Food Composition Database
• PubMed Central – Biotin Content of Select Foods
• National Center for Biotechnology Information – Biochemistry, Biotin