20 Foods High in Biotin (Vitamin B7): Best Sources for Hair, Skin, Nail Health, and Energy

Biotin is a water-soluble B vitamin most widely known for its role in hair, skin, and nail health, but its biological functions extend far beyond cosmetic concerns. As a coenzyme for five critical carboxylase enzymes, biotin is essential for the metabolism of fatty acids, glucose, and amino acids; the synthesis of new glucose from non-carbohydrate sources during fasting; and the catabolism of the branched-chain amino acids leucine, isoleucine, and valine. It also plays a role in gene expression and DNA replication. The National Institutes of Health identifies biotin as essential for embryonic development, where deficiency during pregnancy is associated with birth defects, making adequate biotin intake during pregnancy particularly important despite its lower public profile compared to folate.

The adequate intake for biotin is 30 mcg per day for adults and 35 mcg while breastfeeding. Pregnancy requires 30 mcg per day, the same as non-pregnant adults, but research suggests that marginal biotin deficiency may be more common in pregnancy than previously recognized due to increased biotin catabolism. Harvard T.H. Chan School of Public Health notes that biotin is found in a wide range of foods but at relatively modest concentrations, meaning consistent intake from varied whole foods is the most reliable strategy rather than relying on any single high-biotin food.

An important practical note: raw egg whites contain avidin, a protein that binds biotin in the digestive tract and prevents its absorption. Cooking egg whites denatures avidin and eliminates this antagonism, making cooked whole eggs an excellent biotin source while raw egg white consumption can cause biotin deficiency with excessive intake.

20 Foods With the Highest Biotin Content

1. Beef Liver: The Most Biotin-Dense Food Available

A 3-ounce serving of cooked beef liver provides approximately 30 mcg of biotin, meeting the full daily adequate intake in a single serving alongside extraordinary amounts of B12, iron, folate, copper, and vitamin A. The liver’s role as the primary organ of fatty acid and glucose metabolism, the exact pathways that biotin-dependent carboxylase enzymes regulate, explains its extraordinary biotin concentration.

The NIH Office of Dietary Supplements lists beef liver at the top of its biotin food source table, noting its extraordinary concentration relative to all other commonly consumed foods.

Best eaten: Sauteed quickly with onions and balsamic vinegar; limit to once weekly due to very high vitamin A and copper content.

Per 3 oz cooked. Limit to once weekly.

2. Eggs (Cooked): The Most Practical Everyday Biotin Food

One whole cooked egg provides approximately 10 mcg of biotin, concentrated primarily in the yolk. Two eggs provide 20 mcg, two-thirds of the daily adequate intake from a single breakfast. Eggs are simultaneously the most practical everyday biotin source and an important dietary reminder about the avidin issue: raw egg whites bind and prevent biotin absorption, making cooked eggs essential for capturing their biotin value.

Harvard T.H. Chan School of Public Health specifically notes that raw egg whites consumed regularly are a recognized cause of biotin deficiency through avidin binding, while cooked eggs are an excellent biotin source that delivers biotin alongside choline, vitamin D, and complete protein.

Best eaten: Always cooked: scrambled, poached, or hard-boiled; never consume raw egg whites regularly as they block biotin absorption; always include the yolk where biotin is concentrated.

Per 1 large cooked egg. Never consume raw whites regularly.

3. Salmon (Wild-Caught): A Fatty Fish With High Biotin

A 3-ounce serving of cooked wild-caught salmon provides approximately 5 mcg of biotin alongside omega-3 fatty acids, vitamin D, B12, and selenium. Fish in general are reliable biotin contributors, with oily fish like salmon providing more biotin than lean white fish, reflecting the role of biotin in fatty acid metabolism within high-fat-content fish tissue.

Best eaten: Baked, grilled, or pan-seared; wild-caught varieties provide more consistent biotin than farmed salmon.

Per 3 oz cooked wild-caught sockeye.

4. Pork Chop (Cooked): A Lean Meat With Solid Biotin

A 3-ounce serving of cooked pork chop provides approximately 3.8 mcg of biotin alongside thiamine, selenium, B vitamins, and complete protein. Pork consistently leads all meats in thiamine content and provides meaningful biotin alongside it, reinforcing its position as the most multi-B-vitamin-productive everyday meat available.

Best eaten: Grilled, pan-seared, or baked; choose center-cut loin chops for the leanest profile alongside biotin contribution.

Per 3 oz cooked.

5. Sweet Potato (Baked): The Most Biotin-Dense Root Vegetable

One medium baked sweet potato provides approximately 2.4 mcg of biotin alongside beta-carotene, potassium, B6, and fiber. Among vegetables, sweet potato provides one of the better biotin contributions per serving and delivers this B vitamin within a nutritionally complete package that supports multiple health functions simultaneously.

Best eaten: Baked whole with skin on; mashed with a small amount of butter; cubed and roasted as a grain bowl base.

Per 1 medium baked (114 g).

6. Sunflower Seeds: A Practical Biotin-Rich Seed

One ounce of dry-roasted sunflower seeds provides approximately 2.6 mcg of biotin alongside vitamin E, magnesium, and selenium. Sunflower seeds have appeared consistently throughout this nutrient series as a top performer across multiple vitamins and minerals, and their biotin contribution adds to their already impressive micronutrient profile.

Best eaten: As a snack, sprinkled on salads and grain bowls, or stirred into oatmeal.

Per 1 oz dry-roasted, unsalted.

7. Almonds: A Biotin-Containing Everyday Nut

One ounce of almonds provides approximately 1.5 mcg of biotin alongside vitamin E, magnesium, and calcium. Almonds are among the better biotin nuts and their daily consumption as a snack contributes a consistent background biotin addition across the week.

Best eaten: As a daily snack, sliced over oatmeal and yogurt, or as almond butter on whole-grain toast.

Per 1 oz (28 g).

8. Cheddar Cheese: A Dairy Biotin Source

One ounce of cheddar cheese provides approximately 0.4 mcg of biotin alongside calcium, B12, and protein. While cheddar’s biotin per serving is modest, dairy foods collectively contribute meaningfully to biotin intake through the frequency with which they are consumed across meals throughout the day.

Best eaten: As a snack, melted into omelets, or added to grain dishes; dairy as a category is more important for biotin than any individual dairy food.

Per 1 oz.

9. Plain Yogurt: A Dairy Biotin Contributor

One cup of plain low-fat yogurt provides approximately 0.2 mcg of biotin alongside calcium, riboflavin, B12, and probiotics. Yogurt’s biotin contribution is modest per serving but accumulates meaningfully with daily consumption alongside the other B vitamins it provides.

Best eaten: Plain daily as a breakfast or snack staple; fermentation does not significantly alter biotin content relative to milk.

Per 1 cup plain low-fat.

10. Avocado: A Fruit With Meaningful Biotin

One medium avocado provides approximately 3.2 mcg of biotin, one of the higher biotin contents of any fruit, alongside monounsaturated fats, folate, potassium, and B6. Avocado’s biotin content adds to its already comprehensive nutritional profile, making it one of the most multi-functional everyday foods in the diet.

Best eaten: Sliced on whole-grain toast, mashed into guacamole, or added to salads and grain bowls.

Per 1 medium avocado (150 g).

11. Raspberries: A Biotin-Containing Berry

One cup of fresh raspberries provides approximately 0.6 mcg of biotin alongside ellagic acid, quercetin, anthocyanins, and vitamin C. While raspberries are not a high-biotin food, their daily consumption as a fruit provides a small but real biotin addition that accumulates alongside their primary antioxidant benefits.

Best eaten: Fresh on oatmeal and yogurt, blended into smoothies, or eaten as a daily snack.

Per 1 cup fresh.

12. Canned Tuna: A Seafood Biotin Source

A 3-ounce serving of canned light tuna provides approximately 0.6 mcg of biotin alongside selenium, niacin, and complete protein. While not primarily known as a biotin food, tuna’s regular consumption as a practical protein contributes a consistent background biotin addition for households that eat it frequently.

Best eaten: Mixed with avocado or Greek yogurt, over salads, in wraps, or stirred into pasta.

Per 3 oz canned light tuna in water, drained.

13. Oats: A Breakfast Grain With Biotin

One cup of cooked rolled oats provides approximately 0.2 mcg of biotin alongside beta-glucan fiber, magnesium, and B vitamins. Oats deliver a small biotin contribution in a practical breakfast format that compounds with other morning biotin sources like eggs and dairy to build toward the daily adequate intake before the day has fully begun.

Best eaten: As overnight oats or stovetop porridge; topped with seeds and nuts that add further biotin from those sources.

Per 1 cup cooked rolled oats.

14. Broccoli: A Vegetable With Trace Biotin

One cup of cooked broccoli provides approximately 0.4 mcg of biotin alongside vitamin C, vitamin K, folate, and sulforaphane. Broccoli’s biotin is modest but adds to the cumulative total from daily vegetable consumption, particularly relevant when combined with other biotin-containing foods across the same meal.

Best eaten: Lightly steamed, roasted with olive oil and garlic, or eaten raw in salads.

Per 1 cup cooked.

15. Bananas: A Fruit With Background Biotin

One medium banana provides approximately 0.3 mcg of biotin alongside potassium, B6, and fiber. Bananas’ daily consumption as a snack and smoothie ingredient contributes a small but real biotin background addition that compounds with other daily sources.

Best eaten: As a snack, sliced into oatmeal, blended into smoothies, or paired with nut butter.

Per 1 medium banana (118 g).

16. Milk (Low-Fat): A Daily Dairy Biotin Contributor

One cup of low-fat milk provides approximately 0.3 mcg of biotin alongside calcium, vitamin D, riboflavin, and B12. Milk’s daily consumption contributes to cumulative biotin intake in a format that requires no preparation and integrates naturally into multiple meals and beverages across the day.

Best eaten: As a standalone drink, in oatmeal, smoothies, and coffee.

Per 1 cup low-fat milk.

17. Chicken Breast: A Lean Protein With Biotin

A 3-ounce serving of cooked chicken breast provides approximately 3.3 mcg of biotin alongside 26 grams of protein, niacin, and selenium. Chicken breast is a reliable everyday biotin contributor for the many households that eat it as a primary daily protein, delivering a meaningful portion of the adequate intake per serving.

Best eaten: Baked, grilled, or poached; skinless breast provides lean protein with consistent biotin content.

Per 3 oz cooked.

18. Walnuts: A Nut With Biotin and Polyphenols

One ounce of walnuts provides approximately 1.5 mcg of biotin alongside ALA omega-3 fatty acids, polyphenols, and vitamin E. Walnuts’ biotin adds to their already well-established brain health profile, contributing a small daily biotin addition alongside their more prominent cognitive and cardiovascular benefits.

Best eaten: As a daily snack, chopped over oatmeal and salads; store in the refrigerator to preserve their delicate oils.

Per 1 oz (28 g).

19. Spinach (Cooked): A Leafy Green With Trace Biotin

One cup of cooked spinach provides approximately 0.5 mcg of biotin alongside folate, iron, magnesium, and vitamin K. Spinach’s biotin contribution is small but adds to the daily total when it is eaten as part of a consistent vegetable intake pattern.

Best eaten: Sauteed with garlic and olive oil, wilted into soups and pasta, or blended into smoothies.

Per 1 cup cooked.

20. Peanuts: A Plant Protein With Biotin

One ounce of dry-roasted peanuts provides approximately 0.8 mcg of biotin alongside niacin, magnesium, and folate. Peanut butter provides a comparable contribution per two-tablespoon serving, making it a practical daily biotin addition for people who eat it regularly on toast or in oatmeal.

Best eaten: As a daily snack or as natural peanut butter on whole-grain toast; choose natural varieties with minimal added ingredients.

Per 1 oz dry-roasted.

Summary: Top 20 Biotin Foods at a Glance

Tips for Getting the Most Biotin From Food

Never eat raw egg whites regularly. Avidin in raw egg whites binds dietary biotin with high affinity and prevents its absorption in the gut. Consuming multiple raw egg whites daily, as some bodybuilders and athletes do, can induce biotin deficiency over weeks to months. Cooking completely denatures avidin; cooked whole eggs are an excellent biotin source.

Eat the yolk, not just the white. Biotin in eggs is concentrated almost entirely in the yolk. Eating egg whites only or discarding yolks eliminates virtually all the biotin value of the egg alongside choline, vitamin D, and B12.

Biotin and pregnancy. Research has found that marginal biotin deficiency may be surprisingly common during pregnancy due to increased biotin catabolism, yet most prenatal vitamins contain only 30 mcg of biotin, the non-pregnant adequate intake. Women planning pregnancy or in the first trimester should ensure their diet consistently includes eggs, salmon, and avocado as practical daily biotin sources.

High-dose biotin supplements can interfere with lab tests. Biotin supplements at doses above 5,000 mcg (5 mg), common in hair and nail supplements, can interfere with immunoassay laboratory tests including thyroid hormone levels, troponin (heart attack marker), and vitamin D measurements, potentially producing falsely normal or abnormal results. If you take high-dose biotin supplements, disclose this to your healthcare provider before any blood testing and consider stopping supplements 48 to 72 hours before testing.

Biotin deficiency is rare from diet alone but can occur. True dietary biotin deficiency is uncommon in people eating varied diets, but people who consume large amounts of raw egg whites, those with inherited biotinidase deficiency, people on prolonged antibiotic therapy that disrupts gut bacteria that synthesize some biotin, and those taking valproic acid (an anticonvulsant that interferes with biotin metabolism) face elevated deficiency risk.

The Bottom Line

Biotin is a B vitamin that most people meet adequately through a varied diet centered on eggs, meat, fish, nuts, seeds, and vegetables, with beef liver providing the most concentrated single source by a wide margin. Its public profile is dominated by the hair, skin, and nail supplement market, where high-dose biotin supplements are marketed for cosmetic benefits despite limited evidence supporting their effectiveness in people without genuine deficiency. Food-based biotin from two to three cooked eggs daily, regular salmon and poultry consumption, and a varied intake of nuts, seeds, and vegetables provides reliable coverage without the laboratory interference risk of high-dose supplements.

Nutrition data sourced from the USDA FoodData Central database. Biotin values are not fully standardized across all food composition databases and may vary. This article is for informational purposes only and does not constitute medical advice. People taking high-dose biotin supplements should inform their healthcare provider before blood tests, as biotin can interfere with numerous common laboratory assays at supplemental doses.