Biotin Rich Foods

Biotin Rich Foods

Biotin rich foods are an essential component of a balanced and nourishing diet, offering a multitude of benefits for our overall health and well-being. a B-complex vitamin is a silent hero in our quest for vibrant hair, skin, and nails, as well as robust cellular function. Biotin’s role in metabolism, cellular growth, and nervous system function underscores its significance in our quest for vitality. In this article, we shall look at some of the Biotin rich foods and how they can be of help!

What are Biotin Rich Foods?

Biotin (B7 or vitamin H) is a water-soluble vitamin, that contributes significantly to the maintenance of healthy skin, hair, and nails by supporting the synthesis of the structural protein keratin. It also acts as a coenzyme for multiple carboxylases in humans, and it changes the irreversible carboxylation of acetyl-CoA to malonyl-CoA. Biotin rich foods, as the name suggests, are foods that have adequate quantities of Biotin in them. By incorporating a diverse array of the foods rich in biotin into our daily meals—such as eggs, nuts, seeds, and leafy greens—we not only nurture our external appearance but also support the inner workings of our bodies.

15 Biotin rich foods (B7 Vitamin) 

biotin foods

There are many vitamin b7 foods that can provide you with the essential amounts of biotin. You can pick some biotin rich foods from the list below and add it to your diet on a daily basis. The foods rich in biotin are as follows:

  1. Almonds
  2. Seafood
  3. Egg yolks
  4. Whole wheat bread
  5. Legumes
  6. Liver
  7. Salmon
  8. Sweet potatoes
  9. Spinach
  10. Nuts and seeds
  11. Bananas
  12. Mushrooms
  13. Yeast
  14. Broccoli
  15. Avocados
  16. Milk, Cheese and Yoghurt

Let us discuss these in detail-

1. Almonds 

Almonds are rich in biotin, a B vitamin essential for healthy skin, hair, and nails. They contain about 1.5 micrograms of biotin per ounce, contributing to the recommended daily intake. Regular almond consumption can support biotin requirements and enhance beauty and metabolic health.

Health benefits of almonds:

  • Almonds are a great biotin food source and also of various nutrients. It provides you with Vitamin E, Manganese, and Magnesium
  • Almonds also provide abundant amounts of antioxidants which help the body to beat oxidative stress.
  • The magnesium present in biotin rich foods like Almonds may help lower blood pressure in your body.
  • Eating almonds early in the morning can be really beneficial.
  • You can eat a handful of almonds after your meal or make a fruit smoothie and add crushed almonds to it.

Biotin Content

An ounce of almonds 1.5 micrograms of biotin

2. Seafood

Seafoods are rich in biotin as they contain a variety of biotin-rich proteins and enzymes. Fish like salmon, tuna, and sardines, along with shellfish like shrimp and mussels, are notable biotin rich foods. These proteins and enzymes contribute to the biotin content, making seafood an excellent dietary choice for maintaining healthy skin, hair, and nails.

Health benefits of seafood:

  • One of the many rich vitamin b7 foods is seafood which is really high in protein is a great biotin food source
  • Seafood is a great food option as it is low in saturated fat and is filled with various vitamins and minerals. It also packs omega-3 fatty acids which are really good for heart health.
  • Seafood is one of the foods rich in biotin which helps to keep your hair and nails healthy and can also make your skin look a lot better. Try masala fish to include fish into your meals.

Biotin Content

Fish (85gms) 5 micrograms of biotin

3. Egg Yolks

Egg yolks contribute to biotin content in our body as they contain biotin-binding proteins called avidin. While avidin can inhibit biotin absorption when consumed in excess, cooking eggs denatures avidin, making biotin more bioavailable. Egg yolks also naturally contain biotin, making them a valuable dietary source for maintaining overall biotin levels in the body.

Health benefits of egg yolks:

  • Just like egg whites, egg yolks also contain a lot of nutrients. It contains essential nutrients like vitamins A, E, D, B1, and B12.
  • Egg yolks are great biotin rich foods and are really good for your gut health as they contain a protein called phosvitin which helps to reduce inflammation in the gut.
  • This food rich in biotin can also boost your skin health as it also contains various ceramides and peptides which help to improve the texture of your skin.
  • Egg yolk is one of the foods that contain biotin that can keep your hair and skin healthy. Try egg-noodles-keto-india

Biotin Content

One cooked egg  10 micrograms of biotin

4. Whole Wheat Bread

Whole wheat bread contributes to biotin content as it contains wheat germ, a biotin-rich component. Biotin is found in higher concentrations in the wheat germ than in the endosperm used in refined white bread. By consuming whole wheat bread, individuals can incorporate more biotin into their diet, promoting overall health and well-being.

Health benefits of whole wheat bread:

  • Whole wheat bread is a great source of carbohydrates that are required by the body for energy and fuel
  • Whole wheat bread also contains some amounts of vitamins and minerals such as iron, potassium, and B Vitamins.
  • Foods rich in biotin such as whole wheat bread can also help with digestive health if there is a good amount of fiber in it.
  • Whole wheat bread is also a great biotin food source. One slice of whole wheat bread can contain up to 6 micrograms of biotin, a lot more than white bread.
  • You can include whole wheat bread in your breakfast alongside eggs or any other foods that contain biotin to increase your biotin intake. 

Biotin Content

Whole wheat bread  0.02-6 micrograms of biotin

5. Legumes

Legumes, like lentils and peanuts, contribute to biotin content as they contain biotin-rich proteins and enzymes. While the biotin in legumes may not be as concentrated as in some other foods, regular consumption of legumes as part of a balanced diet can help ensure an adequate intake of this essential B vitamin, supporting metabolic processes and overall health.

Health benefits of Legumes:

  • Legume is one of the foods rich in biotin that has a lot of other nutrients as well. Legumes are low in cholesterol or fat, which makes them low in calories. It is one of the natural sources of biotin. 
  • Legumes are also really high in calcium. In fact, some legumes have the same calcium content as a glass of milk.
  • Legumes are one of the many vitamin b7 foods which are high in antioxidants. They also have good fiber content which can help control blood pressure. They are also a great biotin food source. 

Biotin Content

28 grams of legume  5 micrograms of biotin

6. Meat Liver

Consuming liver as a food source provides a concentrated dose of this essential B-vitamin, supporting various metabolic processes and promoting healthy skin, hair, and nails.

Health benefits of meat liver:

  • Chicken liver is one of the great biotin rich foods and provides the body with biotin because a majority of the body’s biotin is stored in the liver itself.
  •  If you are non-vegetarian then eating cooked chicken liver can provide you with essential biotin amounts.
  • Eating chicken liver can also provide you with Vitamin A, D, and iron.

Biotin Content

3 ounces of cooked chicken liver 

  138 micrograms of biotin

7. Salmon

Salmon contributes to biotin content in our body due to its substantial biotin content. This nutrient is naturally present in fish and plays a vital role in various bodily functions, including metabolism and the health of skin, hair, and nails. Regular consumption of salmon can help ensure an adequate biotin intake.

Health benefits of salmon:

  • Salmon is a great source of protein and a good biotin food source. It can be consumed by people if they trying to lose, maintain, or gain weight
  • Natural sources of biotin like salmon can also help improve brain function due to the presence of omega-3 fatty acids in it.
  • These foods rich in biotin food are anti-inflammatory which means eating salmon on a regular basis can help reduce inflammation in the body.
  • Salmon is one of the foods that contain biotin which can be consumed in the morning and at lunch providing you with enough protein for the day.

Biotin Content

3 ounces of salmon   5 micrograms of biotin

8. Sweet Potatoes

Sweet potatoes contribute to biotin content by containing moderate levels of this essential B vitamin. Biotin is present in the form of enzymes in sweet potatoes, which aid in various metabolic processes, including the synthesis of fatty acids and amino acids.

Health benefits of sweet potato:

  • Sweet potatoes are a great source of energy. It contains fiber that helps to stabilize your blood sugar levels.
  • Eating sweets and potatoes can also reduce the amount of bad cholesterol in the body which can reduce the chances of a heart condition.
  • Sweet potatoes are one of the many vitamin b7 foods that have ample amounts of biotin as well.
  • Natural sources of biotin like sweet potatoes can be consumed at any time of the day but it is advisable to eat them in breakfast or at lunch as they provide you with a longer lasting energy.

Biotin Content

1/2 cup of sweet potatoes 2.4 micrograms of biotin

9. Spinach

Spinach contributes to biotin content by containing a reasonable amount of this essential B-vitamin. While not exceptionally high in biotin, regular consumption of spinach as part of a balanced diet can contribute to overall biotin intake.

Health benefits of Spinach:

  • Spinach is low in calories making it a great choice for people who are trying to lose weight.
  • Spinach has a great water content in it which can help with dehydration in the body.
  • Natural sources of biotin like Spinach are filled with various nutrients such as Vitamin K, manganese, and calcium.
  • These foods rich in biotin are filled with iron which is needed by the body to circulate oxygen to various parts of the body.

Biotin Content

1/2 cup boiled spinach 

0.5 micrograms of biotin

10. Nuts and Seeds

Nuts and seeds contribute to biotin content due to their natural biotin content. Varieties like almonds, peanuts, and sunflower seeds contain reasonable levels of this essential B-vitamin. Incorporating a variety of nuts and seeds into one’s diet can help maintain biotin levels.

Health benefits of nuts and seeds:

  • Consuming nuts and seeds can provide your body with healthy fats.
  • Many vitamin b7 foods including nuts and seeds contain good amounts of vitamins and minerals.
  • Nuts and seeds can help to boost heart health due to the presence of good fats in them.
  • Consuming these foods rich in biotin can provide you with loads of antioxidants. You can Buy best sunflower seeds online.

Biotin Content

A quarter cup of roasted almonds   1.5 micrograms of biotin

11. Bananas

Bananas contribute to biotin content as they contain a small but significant amount of biotin. This essential B-vitamin plays a role in various metabolic processes, including the breakdown of nutrients for energy. While bananas alone may not provide all the biotin needed, they can contribute to overall biotin intake when part of a balanced diet.

Health benefits of Bananas:

  • Bananas are a great source of energy and can be easily integrated into your weight loss or weight gain plans
  • It is rich in various vitamins namely – Vitamin C, Riboflavin, Folate, Copper, and much more.
  • Eating biotin rich foods like these can also help improve digestion because it has a good amount of dietary fiber in it
  • It is also really good for heart health as it contains potassium.
  • Bananas are also a great source of biotin. Eating bananas daily can fulfill some of your biotin requirements easily.

Biotin Content

1/2 cup of banana  0.2 micrograms of biotin

12. Mushrooms

Mushrooms contribute to biotin content as they contain a reasonable amount of this essential B-vitamin. Biotin levels in mushrooms can vary by species, but they provide a valuable dietary source.

Health Benefits of Mushrooms:

  • These biotin rich foods can help you control your cholesterol levels because mushrooms contain some compounds that reduce the amount of cholesterol production in the body.
  • It is also a great source of Vitamin D which is essential for the body to maintain good bone health.
  • Mushrooms are one of the many vitamin b7 foods that help to improve the immune system of the body.
  • Eating a cup of mushrooms can provide you with decent amounts of biotin.

Biotin Content

120g of mushrooms  2.6 micrograms of biotin

13. Yeast

Yeast contributes significantly to biotin content as it contains biotin-rich proteins and enzymes. Yeast, like nutritional yeast or brewer’s yeast, is often used as a dietary supplement to boost biotin intake. It provides a concentrated source of this B-vitamin, supporting various metabolic processes and promoting healthy skin, hair, and nails.

Health benefits of Yeast:

  • Nutritional yeast can provide you with many vitamins and minerals.
  • These foods rich in biotin contain all the essential amino acids that are important for functions like tissue repair in the body.
  • The fiber present in nutritional yeast is called beta-glucan which can help to lower the cholesterol levels in the body.
  • It is also a low-glycemic food that helps to regulate and control blood sugar levels.

Biotin Content

26g of nutritional yeast 21 micrograms of biotin

14. Broccoli

Broccoli contributes to biotin content due to its moderate biotin levels. While not exceptionally high, regular consumption of broccoli as part of a balanced diet can contribute to overall biotin intake.

Health benefits of Broccoli:

  • Foods rich in biotin like broccoli are packed with many vitamins and minerals.
  • Broccoli is also high in antioxidant content which can help the body to neutralize cell damage.
  • Broccoli due to its good fiber content can help regulate blood sugar levels in people with Type 2 Diabetes.
  • Just like many vitamin b7 foods broccoli also contains a decent amount of biotin.
  • Consuming a broccoli salad is a great way to intake biotin. If you are on a keto diet then here are Vegetables for keto diet

Biotin Content

1/2 cup of broccoli  0.4 micrograms of biotin

15. Avocados

Avocados contribute to biotin content by containing a significant amount of this essential B-vitamin. Regularly consuming avocados can help support biotin intake, promoting healthy skin, hair, nails, and metabolic functions in the body.

Health Benefits of Avocados:

  • Vitamin b7 foods like avocados contain many essential vitamins like vitamins K, E, and C.
  • Biotin rich foods like Avocados are also high in healthy fats which are good for heart health and can make you feel fuller when eaten with meals.
  • Avocados are a great source of Vitamin K which is essential for bone health and can help prevent conditions like osteoporosis. There are many amazing recipes you can make with avocados. Try Berry Aavocado Salad

Biotin Content

200gm of avocados

1.85 micrograms of biotin

16. Milk, Cheese, and Yogurt

Who doesn’t like that creamy layer of cheese on their pizza? Or milk in their shakes? While dairy is popularly consumed all across the globe, there are some very interesting advantages to these dairy products!

Health Benefits of Milk, Cheese & Yogurt:

  • Food items like milk, cheese, and yogurt can provide you with a good amount of biotin.
  • Milk and various mill products if consumed daily can provide you with many vitamins and minerals including Vitamin D which is crucial for bone and teeth health.
  • One cup of milk contains about 0.3 micrograms of biotin, a cup of curd contains 0.2 micrograms of biotin, and cheese especially cheddar cheese contains about 0.4 micrograms of biotin per ounce.
  • Milk, cheese and yogurt are also foods rich in biotin for hair growth. Do check out some of the other Benefits of Greek Yogurt.

Biotin Content

1 cup milk  0.3 mcg biotin
1 ounce of cheddar Cheese 0.4 mcg biotin
One cup of Yogurt 0.2 mcg biotin

Benefits Of Biotin Rich Foods

Biotin is essential to keep your hair, skin, and nails healthy. The absence of biotin from your diet can result in brittle hair, flaky skin, and unhealthy hair. The best way to consume biotin is to integrate it with foods rich in biotin in your diet like bananas, milk, avocados, and more. This will not only keep your biotin deficiency at bay but also provide you with important vitamins and minerals. The health benefits of vitamin b7 foods are as follows:

1. Hair Health

Biotin is really essential to keep your hair healthy. This is because biotin can stimulate keratin production which is the main component that forms your nails and hair. This eventually helps to better your follicle growth. Hence, one way to improve your hair health is to eat biotin rich foods. The foods rich in biotin for hair growth are eggs, legumes, mushrooms, cheese and many more. 

2. Helps with Metabolism

Biotin helps to regulate the metabolism in the body. This is because biotin converts fats, carbohydrates, and protein into energy for the body, thus, boosting metabolism. Hence, having biotin rich foods as part of your diet is really important.

3. Better skin and fingernails

Biotin or any foods rich in biotin plays an important role in producing keratin in the body. Keratin is what your hair and nails are made up of. Consuming healthy amounts of biotin from vitamin b7 foods can help keep your skin and fingernails looking healthier.  Some foods rich in biotin for hair growth and better skin and fingernails are chicken liver, mushrooms and bananas. 

4. Prenatal Care

Women during pregnancy should include biotin rich foods in their diet because biotin deficiency occurs in the body when a woman is pregnant. This can lead to health issues in developing babies.

5. Regulating blood sugar levels

Biotin can also help regulate blood sugar levels in the body. This is because biotin is responsible for breaking down carbohydrates present in the body into fuel for the body.

Is it important to have Foods Rich in Biotin?

The foods rich in biotin are important for a healthy lifestyle because biotin, also known as vitamin B7, plays a crucial role in various bodily functions.

  1. Metabolism: Biotin is essential for the metabolism of carbohydrates, fats, and proteins, which are the building blocks of energy and body tissues. It plays a crucial role in metabolism by acting as a cofactor for several enzymes involved in various metabolic pathways. For carbohydrates, biotin assists enzymes like pyruvate carboxylase in converting carbohydrates into energy (ATP). This is essential for maintaining energy levels and fueling various bodily processes. In the case of fatty acids, biotin activates enzymes like acetyl-CoA carboxylase. Not only that but biotin aids in gluconeogenesis, a process where the body generates glucose from non-carbohydrate sources (e.g., amino acids and glycerol). This helps maintain stable blood sugar levels.
  2. Skin, Hair, and Nails: Biotin supports the health of these external features, promoting radiant skin, strong nails, and lustrous hair. They help in the growth of skin, hair, and nails primarily through their role in supporting cell growth, repair, and overall health. Not only that it helps in retaining skin moisture, preventing dryness and promoting a healthy complexion.
  3. Nervous System: It contributes to the functioning of the nervous system, helping to transmit nerve signals effectively. Biotin is involved in the metabolism of carbohydrates, fats, and proteins, which are the primary sources of energy for the body. Adequate energy production is crucial for the proper functioning of nerve cells and the transmission of nerve signals. It also plays a role in the synthesis of neurotransmitters, which are chemical messengers that transmit signals between nerve cells. Proper neurotransmitter function is essential for mood regulation, cognitive function, and overall nervous system health.

Biotin Rich Foods for Hair Growth

Vitamin B7 also known as Biotin is required by the body for healthy hair and nails. You can get Vitamin B7 from Vitamin b7 foods or biotin tablets. Getting biotin from natural sources is a better option because you will also be getting the essential vitamins and minerals.

1. From food items

You can easily get Vitamin B7 from food items such as milk, cheese, yogurt avocados, mushrooms, and many more. Certain foods like eggs are great biotin rich foods as it is not only cheap but also provide you with a good quantity of protein and biotin.  Bananas are an example of foods that contain biotin which is also widely available. 

2. From supplements

There are many biotin supplements available in the market in the form of tablets and powder which can be consumed with your meals. However, consuming biotin from biotin rich foods is a better option because it provides you with extra nutrients as well.


“Biotin – Health Professional Fact Sheet.” 2022. NIH Office of Dietary Supplements. 

“Biotin – Vitamin B7 | The Nutrition Source | Harvard T.H. Chan School of Public Health.” n.d. Harvard T.H. Chan School of Public Health. Accessed January 9, 2024. 

“Determination of the biotin content of select foods using accurate and sensitive HPLC/avidin binding.” 2006. NCBI. 

Yang, Julianne C. 2023. “Biotin Deficiency Induces Intestinal Dysbiosis Associated with an Inflammatory Bowel Disease-like Phenotype.” MDPI.


What food is highest in Biotin?

Eggs stand out as one of the top foods highest in biotin. Specifically, the yolk of an egg contains a substantial amount of this essential B-vitamin. Biotin is crucial for various bodily functions, and eggs provide a versatile and readily available source to ensure an adequate intake.

How can I increase my Biotin naturally?

To naturally boost your biotin levels, consider incorporating a variety of biotin-rich foods into your daily meals. Eggs, known for their biotin content, can be enjoyed in different ways. Additionally, include nuts like almonds and peanuts, seeds, sweet potatoes, leafy greens, and whole grains in your diet. This diverse array of foods not only enhances flavour but also provides a wholesome approach to increasing biotin naturally.

Can Biotin Rich Foods Help to Improve Hair Health?

Absolutely, biotin-rich foods play a significant role in promoting improved hair health. Biotin is renowned for its positive impact on hair, skin, and nails. Almonds, with their biotin content, offer a delicious and nutritious addition to your diet, contributing to stronger and more vibrant hair. Incorporating a variety of biotin-rich foods can be a holistic approach to supporting overall hair health.

Are Almonds rich in Biotin?

Indeed, almonds are rich in biotin. Beyond their delightful taste and crunchy texture, almonds provide essential nutrients, including biotin. This B-vitamin is known for its role in maintaining healthy hair, skin, and nails. Including almonds in your regular snacking or incorporating them into meals adds both flavour and nutritional benefits.

Which Indian Food is highest in Biotin?

Indian cuisine offers a variety of foods rich in biotin, contributing to a well-rounded diet. Lentils, a staple in many Indian dishes, are notably high in biotin. By incorporating lentils along with other biotin-rich foods such as eggs, nuts, and leafy greens into traditional Indian meals, you can create a nutritionally balanced and flavorful approach to supporting your biotin intake.

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