Biotin, also known as Vitamin B7, is essential for healthy hair, skin, nails, and more.
But where do you find this beauty-boosting nutrient in everyday foods?
I’ve got you covered with this handy cheat sheet that breaks down the best biotin-rich foods, helping you optimize your intake and keep your body glowing from the inside out.
What is Biotin and why do you need it?
Biotin is part of the B-complex vitamins and plays a critical role in converting food into energy. It also supports the health of your skin, nails, and hair. If you’re experiencing brittle nails, thinning hair, or skin issues, a biotin deficiency could be a culprit.
But don’t worry – most people can get all the biotin they need from a balanced diet. Let’s dive into some of the top foods that are loaded with this essential vitamin.
Top 10 Biotin-rich foods
Here’s a quick rundown of the top biotin-rich foods, ranked by their biotin content per serving:
- Egg Yolks – About 10 mcg per large egg
- Almonds – Approximately 1.5 mcg per 1 ounce (about 23 almonds)
- Sweet Potatoes – Roughly 2.4 mcg per 1/2 cup (mashed)
- Spinach – Around 0.5 mcg per 1/2 cup (cooked)
- Salmon – About 4.5 mcg per 3 ounces (cooked)
- Sunflower Seeds – Around 2.6 mcg per 1/4 cup
- Pork – Roughly 3.8 mcg per 3 ounces (cooked)
- Avocado – About 1.85 mcg per 1/2 avocado
- Cheddar Cheese – Approximately 0.4 mcg per 1 ounce
- Bananas – Around 0.2 mcg per medium banana
Biotin-rich foods cheat sheet
Some of the best biotin-rich foods include eggs, almonds, sweet potatoes, salmon, and sunflower seeds.
Here’s a cheat sheet of biotin-rich foods, categorized for easy reference. Whether you’re planning your meals or just looking for snacks, this will make your life easier!
Category | Food Examples |
Nuts and Seeds | Almonds, Sunflower Seeds, Peanuts |
Vegetables | Sweet Potatoes, Spinach, Broccoli |
Proteins | Egg Yolks, Pork, Salmon |
Dairy | Cheddar Cheese, Swiss Cheese |
Fruits | Avocados, Bananas |
Biotin-rich foods
Nuts and Seeds
- Almonds: Approximately 1.5 mcg per 1 ounce (about 23 almonds)
- Sunflower Seeds: Around 2.6 mcg per 1/4 cup
- Peanuts: Roughly 0.5 mcg per 1 ounce (about 28 peanuts)
Vegetables
- Sweet Potatoes: Roughly 2.4 mcg per 1/2 cup (mashed)
- Spinach: Around 0.5 mcg per 1/2 cup (cooked) – also high in iron!
- Broccoli: Approximately 0.4 mcg per 1/2 cup (cooked)
Proteins
- Egg Yolks: About 10 mcg per large egg
- Pork: Roughly 3.8 mcg per 3 ounces (cooked)
- Salmon: About 4.5 mcg per 3 ounces (cooked)
Dairy
- Cheddar Cheese: Approximately 0.4 mcg per 1 ounce
- Swiss Cheese: Roughly 0.9 mcg per 1 ounce
Fruits
- Avocados: About 1.85 mcg per 1/2 avocado
- Bananas: Around 0.2 mcg per medium banana
Tips for boosting biotin intake
Now that you know where to find biotin-rich foods, here are a few tips to ensure you’re getting the most out of them:
- Eat whole eggs: Since the biotin is concentrated in the yolk, be sure to eat the whole egg rather than just the whites.
- Focus on whole foods: I’ve found the best strategy for upping your biotin (and overall nutrient intake) is centring your meals around whole foods. My go-to’s for skin and hair health are salmon, sweet potatoes, and
- Cook smart: While cooking can reduce the biotin content in some foods (like eggs), steaming or lightly cooking vegetables like broccoli and sweet potatoes can help retain their nutrients.
- Snack on seeds and nuts: Keep sunflower seeds or almonds on hand for a quick biotin-rich snack.
- Add biotin to smoothies: Blend spinach, avocado, and almond butter into a smoothie for a biotin-rich breakfast or snack.
If you’re eating a balanced diet that includes biotin-rich foods like eggs, nuts, seeds, and vegetables, you’re likely getting enough biotin naturally. If you have symptoms of deficiency, (rare but can include thinning hair, skin rashes, and brittle nails) or specific health problems, talk to your healthcare provider.
Biotin-rich recipes
- Chocolate avocado pudding
- Roasted sweet potatoes in coconut oil
- Bacon and egg coconut flour muffins
- Banana coconut raw vegan ice cream
- Green smoothie
FAQs
Some of the highest biotin foods include eggs, almonds, sunflower seeds, sweet potatoes, and salmon.
To increase biotin in your hair, focus on adding biotin-rich foods to your diet, such as eggs, almonds, sweet potatoes, and salmon. These foods help nourish your hair from within by providing the essential vitamin B7 (biotin) that supports hair growth and strength. If you’re experiencing significant hair thinning, you may want to consult a healthcare provider to discuss whether a biotin supplement might be beneficial for you. Maintaining a balanced diet and healthy scalp care routine will also promote overall hair health.
Biotin is often praised for promoting healthy hair, but the truth is that it mainly helps if you have a biotin deficiency. If your biotin levels are normal, adding more probably won’t make a huge difference. However, in my experience, maintaining adequate biotin levels through diet is important for overall hair health.
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