What foods are high in biotin?

what foods are high in biotin

Biotin has many benefits for the body. In particular, the typical role is to help keep the skin, hair, and nails healthy. So, which food is biotin in to supplement properly? Let’s find out what foods are high in biotin in this article!

What does biotin do?

Biotin is a B vitamin that helps your body convert food into energy. It is also known as vitamin H or vitamin B7. This water-soluble vitamin is an essential nutrient for the body. Biotin is important for the function of the eyes, hair, skin, and brain. Not only that, biotin can also support liver function. Specifically, biotin has the following effects:

  • Involved in carbohydrate, fat, and protein metabolism. Thereby creating the necessary energy for the body to function
  • Promotes the health of hair, nails, and skin
  • Support fetal development during pregnancy
  • Support the treatment of multiple sclerosis
  • Stabilize blood sugar

Because it is a water-soluble vitamin, biotin is not stored in the body’s tissues. Even so, biotin deficiency is rare, as biotin is available in so many foods that you eat every day. These include egg yolks, liver, avocado and some vegetables. The daily biotin value (DV) is usually around 30 mcg/day.

Biotin deficiency can affect the nervous system, skin, hair, and nails. This happens in people who have problems absorbing nutrients or are taking certain medications that cause biotin deficiency.

Therefore, it is important to fully and properly supplement biotin through foods. In this article, find out which foods are biotin in to get ideas for a balanced diet!

What foods are high in biotin

A varied diet can usually provide enough biotin for most people’s needs. Here are the top 9 biotin-rich foods you need to know:


Egg yolks are a good source of biotin. One cooked egg provides up to 10 mcg of biotin (about 33% of the DV). Not only that, but eggs are also full of B vitamins, protein, iron, and phosphorus.

There are many ways you can add eggs to your diet. For example hard-boiling eggs, frying eggs, and making baked goods like muffins or waffles.

One note when adding eggs is that you should cook eggs completely to absorb maximum biotin and reduce the risk of Salmonella poisoning. Because raw egg whites contain a protein called avidin. This protein can interfere with your biotin absorption.


Legumes such as peas and lentils are high in protein, fiber and many nutrients. Among them, peanuts and soybeans are the two most biotin-rich food sources. Specifically, the amount of biotin contained in the above two types of beans is as follows:

  • 28 grams of roasted peanuts contain less than 5 mcg of biotin (equivalent to 17% of the DV).
  • 100 grams of whole soybeans will provide up to 19.3 mcg of biotin (up to 64% of the DV).

These beans are often boiled and mixed with salads, or incorporated in stir-fries or baked goods.


Nuts are a great source of fiber, unsaturated fats, and protein. Most of them also provide a certain amount of biotin. Therefore, eating a variety of nuts is a good way to supplement biotin for the body. Here are some biotin-rich nuts:

  • Roasted sunflower seeds (20 grams) provide 2.6 mcg of biotin (10% DV).
  • Roasted almonds (30 grams) contain 1.5 mcg (5% DV).

Nuts can be mixed into salads, sprinkled on dishes such as pasta and stir-fries, or processed into butter such as peanut butter, or almond butter.

Liver and meats

Among the types of organs, the animal liver is the organ that contains the most biotin. This is understandable because most biotin in the body is stored in the liver. Just 75 grams of cooked beef liver can provide nearly 31 mcg of biotin (103% DV). Even cooked chicken liver is a richer source of biotin. Each 75-gram serving of chicken liver adds 138 mcg of biotin (460% DV).

Meats also contain biotin but in lesser amounts. For example, a 75-gram piece of pork provides nearly 4 mcg of biotin, the equivalent of eating a hamburger patty.

You can stir-fry liver with onions, process it into liver pate, or cut it finely and cook it with noodles, noodles, and noodles.


Sweet potatoes are packed with fiber and a variety of vitamins, minerals, and antioxidant carotenoids. It is also one of the richest biotin foods and the best plant-based source. A 125-gram serving of cooked sweet potatoes contains 2.4 mcg of biotin (or 8% DV).

Sweet potatoes can be grilled over charcoal or in the microwave until tender. You can also peel, boil, and mash to sprinkle on dishes.


Mushrooms are a nutrient-dense food with many health benefits. This includes providing an abundant amount of biotin. In fact, the high biotin content in mushrooms helps protect them from parasites and predators in the wild.

About 120 grams of canned shiitake contains 2.6 mcg of biotin, almost 10% of the DV. Meanwhile, fresh mushrooms can provide more biotin. A 70-gram serving of fresh, chopped mushrooms can provide 5.6 mcg or 19% of the DV.

There are many dishes that can be prepared or combined with mushrooms. Mushrooms are cooked with noodles and cooked in soup to increase the sweetness of the broth. Or you can also use mushrooms as the main ingredient for vegetarian dishes, as a substitute for meat.


A banana is a fruit that is no longer strange. They are high in fiber, carbohydrates, potassium, and many other nutrients, including biotin. One small banana (105 grams) provides about 0.2 mcg of biotin or 1% of the DV.

You can eat ripe bananas, blend them into smoothies, freeze them into banana ice cream, or cut them up and eat them with salads. In general, bananas are easy to prepare and incorporate into daily meals.


Broccoli is one of the most nutrient-dense vegetables. In addition to being high in biotin, it also adds a good amount of fiber, calcium, and vitamins A and C. 45 grams of fresh, chopped broccoli contains 0.4 mcg (1% DV).

Broccoli is often cooked in a hot pot, casserole soup, or simply stir-fried with meat, and liver.


Not only rich in biotin, but avocado is also a good source of folate and unsaturated fats for the body. One medium avocado (200 grams) contains at least 1.85 mcg of biotin or 6% of the DV. In addition, Avocado is also listed as one of the foods that burn fat in the body.

Final thought

These foods are not only rich in biotin but they are also beneficial for your overall health, make sure you add these foods to your day-to-day diet so that you can lead a healthy life.

Top News hopes this article can help you learn more about what foods are high in biotin and wishes you all the best!

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