Eating a well-rounded meal plays a vital role in maintaining a healthy body. But many of us don’t know what deficiencies we have unless we face severe issues. For example, have you ever heard of Biotin? Biotin helps your body convert your food into energy and is a B vitamin. Biotin, also called Vitamin B7 or vitamin H, is water-soluble. Consuming biotin-rich foods is essential to maintain the levels of Biotin in your body because your body doesn’t store this water-soluble vitamin (1).
The benefits of taking biotin include supporting liver function, hair, skin, eye and brain function (2) (3). The typical consumption of Biotin is 30 mcg per day, though biotin deficiency is pretty rare. Let us go through this article for the list of biotin-rich foods you can incorporate into your diet. Read on!
11 Best Biotin Rich Foods (Vitamin B7):
Following a proper diet that includes several food items can provide enough Biotin needed for the body’s healthy functioning. Below we have presented the list of Biotin-rich foods.
The liver is an organ meat that has Biotin in high amounts. This is because most of your body’s Biotin is stored in the liver. Therefore this makes biological sense, though it is not as popular.
You can get around 31 mcg of biotin or 103% DV from just three ounces of cooked beef liver (4). You can get about 138 mcg of Biotin or 460% of the DV from three ounces of cooked chicken liver.
It also includes a high amount of protein along with folate which helps in strengthening the body muscles along with the various other desired benefits for the entire body.
- Serving Size: Three ounces of cooked chicken liver
- Vitamin B7 in MCG: 138mcg.
- %DV: 460%.
An egg is one of the best biotin-rich foods available readily and can be incorporated into your diet easily. In addition, they have an extensive amino acid profile and a complete protein, making them an excellent food for people of all ages.
Though Eggs are a rich source of several other vitamins and minerals, the rich source of Biotin is the yolk (5). One whole egg contains about 10 mcg of biotin which can act as the entire food. They complete the desired amount of protein in the body along with the amount of biotin. Vitamin A, D, and zinc are some of the other nutrients present in eggs.
It is always advised to cook eggs thoroughly to improve the absorption of Biotin. And also because raw eggs tend to hinder Biotin absorption and the risk of salmonella (6).
- Serving Size: One whole.
- Vitamin B7 (Biotin) in MCG: 10mcg
- %DV: 33%
Salmon contains 5 mcg of biotin. It is the best and the least contaminated source of biotin. It also provides omega-3 fatty acids to the body which enhances overall and optimal body growth. It helps keep your hair and skin healthy and reduces inflammation caused by pollutants.
Salmons that are farm-raised contain PCBs and high amounts of mercury. The lowest in contaminants are Alaskan or wild-caught Salmon.
- Serving Size: Three ounces cooked Salmon.
- Vitamin B7 (Biotin) in MCG: 5mcg.
- %DV: 17%.
Dairy products, including cheese, yogurt, and milk, are vitamin b7 rich foods that can be incorporated into our diets pretty easily. In addition, dairy products are excellent potassium, protein, vitamin D, and calcium sources unless you have a dairy sensitivity. Biotin is available in varying amounts in milk, cheese, and yogurt (7).
- 0.4 mcg of Biotin in a one-ounce serving of cheddar cheese.
- 0.3 mcg of Biotin in one cup serving of 2 percent milk.
- 0.2 mcg of Biotin in a one-cup serving of plain yogurt.
Mushrooms (canned and fresh)are an excellent Biotin source food that is nutrient-rich and offers several health benefits. In addition, mushrooms are protected from parasites and predators in the wild because of their high Biotin content (8). Homemade pizzas, sauces, gravies, noodles use canned mushrooms, whereas salads, baked products, sauteeing, you can use fresh mushrooms.
- Serving Size: One cup serving of fresh chopped button mushrooms.
- Vitamin B7 (Biotin) in MCG: 5.6mcg.
- %DV: 19%.
6. Sweet Potatoes:
Sweet potato is one of the best Biotin-rich vegetables. They have 2.4 mcg of biotin in them. They also contain the popular antioxidant called beta-carotene which is known for its amazing benefits for the skin. It also improves the vision of the users and reduces the problem of macular degeneration. It is also a rich source of carotenoid antioxidants, vitamins, minerals, and fiber which can be an excellent addition to your diet (9)(10).
- Serving Size: ½ cup of cooled sweet potato.
- Vitamin B7 (Biotin) in MCG: 2.4mcg.
- %DV: 8%.
Broccoli is another dietary source of Biotin (11). It is also full of fiber, calcium, vitamins A and C, making it one of the most nutrient-dense vegetables, dubbing it a superfood.
To get a nutrient boost to your body, you can include raw, cooked broccoli in several dishes such as pasta, casseroles, soups, or sauteed.
- Serving Size: ½ cup of raw chopped broccoli.
- Vitamin B7 (Biotin) in MCG: 0.4mcg.
- %DV: 1%.
Strawberries are biotin-rich fruits that have a significant amount of Biotin that helps your body in many ways. It also promotes bone health as strawberry is a good source of vitamin K.
- Serving Size: 111 grams of strawberries.
- Vitamin B7 (Biotin) in MCG: 0.015mcg.
- %DV: 0.1%.
Avocado contains Biotinand high amounts of vitamin E, which can be excellent for skin and hair health. This fruit also contains unsaturated fats and folate. You can consume avocados in burritos, salads, guacamole, mashed onto toast, or even eat them raw.
- Serving Size: 200 grams of avocado.
- Vitamin B7 (Biotin) in MCG: 1.85mcg.
- %DV: 6%
Yeast comes under the biotin-rich foods list, and the amount of this mineral varies by brand. There are several benefits of yeast, along with being nutrient-rich. Yeast is used in many food flavoring and baking.
- Two tbsp of nutritional yeast contains 21mcg of Biotin or 69% of the DV.
- Active dry yeast has 1.4 mcg or 5% of the DV.
Nuts are Biotin enriched food and protein, unsaturated fat and fiber, which can benefit the body’s health (12). The type and the number of nuts determine the amount of Biotin. You can use nuts for pasta dishes, stir-fries, or any dish you want
- 20 grams serving of roasted sunflower seeds contains 2.6 mcg or 10% of the DV.
- You can get 1.5 mcg or 5% DV Biotin from a ¼ cup serving of roasted almonds.
Biotin is a water-soluble vitamin that helps with the functioning of your body healthily. Though it is rare to have a biotin deficiency, getting the required amount of this vitamin is essential. We hope the list of biotin-rich foods has helped you to incorporate them into your diet. Don’t forget to let us know if you found this article helpful!
Disclaimer: The information we have provided in this article is based on research and not a replacement for professional advice. It is always better to consult a professional before trying anything new. The website is not responsible for the accuracy and authenticity of the information.
1. Are there any risks in consuming Biotin?
Ans: There is no evidence to prove that it is toxic to take high levels of Biotin, and it is unlikely to pose a risk. However, if you are taking seizure medication, then biotin supplements may interfere. But to be sure, consult your doctor before taking any supplements.
2. Is Biotin deficiency rare?
Ans: The deficiency of Biotin is pretty rare, but some people are susceptible, and they can either add the foods mentioned in this article or get supplements under the supervision of a doctor.
3. If there is a Biotin deficiency, what are the effects it may cause?
Ans: As mentioned above, it is pretty rare to have biotin deficiency; some of the side effects caused are:
- Hair loss.
- Formation of cracks on mouth’s sides.
- Magenta-colored sore tongue.
- Dry eyes.
- Appetite loss.