Both plant-based and animal-derived foods are excellent sources of dietary biotin. Notable biotin-rich foods include egg yolks and sweet potatoes (Shakarkandi), which are highly valued across various cuisines, including Indian and Australian. Biotin, also known as vitamin H or vitamin B7, is a crucial B vitamin that plays a significant role in converting food into energy, making it essential for overall metabolic health. This vitamin is vital for optimal functioning of the eyes, hair, skin, and brain, and it may additionally aid in promoting liver health. In many cultures, from Japanese to Canadian, the inclusion of biotin-rich foods supports wellness.

As a water-soluble vitamin, biotin is not stored in the body; hence, it is important to consume it consistently to ensure sufficient levels are maintained. Interestingly, biotin deficiency is extremely uncommon, so there is insufficient evidence to set a Recommended Daily Allowance (RDA) or Estimated Average Requirement (EAR) for this vitamin. Nonetheless, the Daily Value (DV) generally recommended for biotin is approximately 30 mcg per day. Although biotin supplements are available on the market, most individuals can easily meet their biotin needs through a well-rounded diet rich in diverse foods.

Below is a list of the top 10 foods that are particularly high in biotin.

1. Egg Yolks

Eggs are a powerhouse of essential nutrients, loaded with B vitamins, high-quality protein, iron, and phosphorus. The yolk, in particular, stands out as an abundant source of biotin (known as biotina in some regions).

A fully cooked egg weighing 100 grams provides roughly 20 mcg of biotin, which accounts for about 67% of the daily value (DV) recommended for optimal health. To maximize the benefits of eggs, it is crucial to cook them thoroughly. This not only minimizes the risk of Salmonella poisoning but also enhances the absorption of biotin. Raw egg whites contain avidin, a protein that can hinder biotin absorption. Eggs can be prepared in various delightful ways, such as hard-boiling, scrambling, or even incorporated into baked treats like muffins or waffles.

2. Legumes

Legumes, which include peas, beans, and lentils, are not only excellent sources of protein and fiber but also packed with a variety of essential micronutrients. Among these, peanuts (moongfali) and soybeans (soja) stand out as some of the richest sources of biotin.

For instance, a serving of roasted peanuts weighing approximately 100 grams provides around 17% of the daily value (DV) for biotin, translating to nearly 17.5 mcg. Similarly, a fascinating study focusing on the biotin content in popular Japanese cuisine highlighted that a 100-gram serving of whole soybeans offers about 19.3 mcg of biotin, which accounts for approximately 64% of the DV. Commonly prepared by boiling, legumes serve as a versatile base for a variety of entrées and salads, and they can be seamlessly incorporated into stir-fries or baked dishes, enhancing both texture and nutritional value.

3. Nuts and Seeds

Nuts and seeds serve as an excellent source of fiber, unsaturated fats, and protein. In addition to these benefits, they are also rich in biotin, although the concentration can differ significantly between types. For instance, a standard serving of roasted sunflower seeds (100 grams) provides approximately 13 mcg of biotin, which equates to about 43% of the Daily Value (DV), while roasted almonds (100 grams) offer around 7.5 mcg, or 25% of the DV. This variation highlights the diverse nutritional profiles of different nuts and seeds.

These nutritious foods can be savored in numerous ways – whether eaten raw, sprinkled onto salads, incorporated into pasta dishes and stir-fries, or even blended into homemade nut and seed butters. The versatility of nuts and seeds makes them an ideal addition to a balanced diet. To enhance your biotin consumption, it is beneficial to include a wide variety of nuts and seeds in your meals. Sunflower seeds and almonds stand out as particularly rich sources, making them excellent choices for boosting your nutrient intake.

4. Liver

Organ meats, particularly liver, are renowned for their high biotin content, which is quite logical since a significant portion of the body's biotin is stored within the liver itself. This vital nutrient plays an essential role in metabolic processes. A mere 100 grams of cooked beef liver can yield approximately 41 mcg of biotin, accounting for an impressive 137% of the Daily Value (DV). In contrast, cooked chicken liver boasts an even more substantial amount, providing around 184 mcg per 100 grams — a remarkable 613% of the DV.

Many culinary enthusiasts savor liver prepared with sautéed onions, mixed into homemade burger patties, or finely chopped and incorporated into pasta dishes for an added nutritional boost. Although liver may not be a staple food in many diets, it undeniably stands out as one of the finest sources of biotin available. Both chicken and beef liver offer servings that exceed 100% of the DV, making them excellent additions to a health-conscious diet.

5. Sweet Potatoes

Sweet potatoes, known as shakarkandi in India, are packed with essential vitamins, minerals, fiber, and carotenoid antioxidants, making them a nutritious addition to any diet. These vibrant tubers also stand out as one of the finest vegetable sources of biotin, an important B-vitamin that supports skin health and metabolic function.

In just a 100-gram serving of cooked sweet potatoes, you can find approximately 1.92 mcg of biotin, which accounts for around 6% of the Daily Value (DV). This makes them an excellent choice for those looking to increase their biotin intake. Sweet potatoes can be prepared in various delicious ways; they can be baked or microwaved until tender. Alternatively, you may choose to peel, boil, and mash them, or even incorporate them into homemade veggie burger patties for an added nutritional boost.

6. Mushrooms

Mushrooms are highly nutritious fungi that provide a plethora of health advantages, most notably their rich content of biotin. This essential nutrient plays a crucial role in protecting mushrooms from various predators and parasites in their natural habitat.

For instance, around 20 caps (100 grams) of canned button mushrooms deliver approximately 2.6 mcg of biotin, accounting for nearly 10% of the recommended daily value (DV). In contrast, a serving of 1 cup (100 grams) of chopped, fresh button mushrooms contains about 5.6 mcg, which represents around 19% of the DV.

Canned mushrooms are incredibly versatile, enhancing dishes such as pasta, homemade pizzas, and a variety of sauces and gravies. On the other hand, fresh mushrooms can be creatively used by stuffing and baking them, sautéing them, or incorporating them into fresh salads. Both canned and fresh varieties of mushrooms are excellent sources of biotin and can easily be integrated into a diverse range of culinary creations.

7. Bananas

Renowned globally, bananas stand out as one of the most favored fruits. Rich in dietary fiber, carbohydrates, and essential micronutrients such as B vitamins, copper, and potassium, they serve as a nutritious addition to any diet. Furthermore, a small banana weighing approximately 100 grams offers around 0.2 mcg of biotin, fulfilling about 1% of the daily value.

While often enjoyed fresh, bananas can be creatively incorporated into various dishes; they blend seamlessly into smoothies, can be paired with nut butter for a delicious snack, or even frozen to create delightful nondairy ice cream. Their natural sweetness and nutritional benefits make them an excellent choice for a quick and healthful snack.

8. Broccoli

Broccoli is renowned for being one of the most nutrient-packed vegetables available, brimming with essential components such as fiber, calcium, and vitamins A and C. Additionally, it serves as a valuable source of biotin.

In fact, a mere 100 grams of raw, chopped broccoli offers about 0.9 mcg of biotin, which constitutes approximately 3% of the Daily Value (DV). This versatile vegetable can be savored in numerous ways: raw with hummus or your favorite dip, steamed to retain its nutrients, roasted with a drizzle of olive oil and spices for added flavor, blended into creamy soups, or sautéed and tossed into pastas and hearty casseroles. Beyond biotin, broccoli is exceptionally rich in various other nutrients including calcium and the essential vitamins A and C, making it an excellent addition to any diet.

9. Yeast

Both nutritional yeast and brewer’s yeast are excellent sources of biotin, although the specific content can vary significantly depending on the brand. Brewer’s yeast, commonly referred to as dry active yeast, is primarily utilized in the brewing of beer and in the fermentation process of leavening bread. In contrast, nutritional yeast is an inactive form that is frequently employed to create delicious nondairy cheese alternatives.

When it comes to biotin content, nutritional yeast can provide as much as 21 mcg of biotin per 100 grams, which corresponds to approximately 69% of the Daily Value (DV). On the other hand, a standard packet of active dry yeast, which typically weighs around 100 grams, offers about 1.4 mcg of biotin, or 5% of the DV. This variation highlights the significance of choosing the right type of yeast based on your nutritional needs.

Both nutritional yeast and active dry yeast serve essential roles in the culinary world, with the former enhancing food flavors and the latter being a staple in baking, making them both valuable sources of biotin.

10. Avocados

Avocados, widely recognized for their high content of folate and unsaturated fats, also boast a significant amount of biotin, making them a nutritional powerhouse. A typical avocado weighing 100 grams provides approximately 0.93 mcg of biotin, equating to around 3% of the recommended daily value (DV). These versatile fruits can be enjoyed in various ways: eaten raw, spread on toast, blended into guacamole, or sliced to enhance salads, taco soups, and burritos. Notably, avocados are not only integral to the creation of guacamole but are also exceptionally abundant in healthy fats and biotin, making them a delightful addition to a balanced diet.

The Conclusion

Biotin is a vital water-soluble B vitamin that your body requires from dietary sources. Thankfully, deficiency is quite uncommon and can typically be prevented through the consumption of biotin-rich foods.

Among the richest sources of biotin are legumes (dal), egg yolks, organ meats, various nuts (like almonds and cashews), seeds, mushrooms, avocados (butter fruit), sweet potatoes (shakarkandi), and yeast. These ingredients not only enhance your meals but also contribute to your overall health. While biotin supplements are widely available, the majority of individuals can achieve their biotin needs simply by maintaining a well-rounded diet.