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7 Foods That Are High In Biotin | Biotin-Rich Healthy Food Items

"Biotin (also known as vitamin B7) is an essential nutrient that helps converting food into energy for the body."

It is a water soluble vitamin which helps metabolizing fats, carbohydrates, and protein. Water-soluble vitamins are not stored in the body, hence daily intake of it is necessary.

How Much Biotin Is Recommended Daily?

Daily Intake of 30 mcg (Micrograms) of biotin is typically recommended for a 19+ years Male or Female.

However, this dosage is not any hard and fast rule and can differ from person to person. So, It's always advisable to consult a qualified doctor before taking any form of supplements.

Health Benefits Of Biotin

Intake of optimum amount of biotin, either through biotin supplements or by means of foods that contain biotin, is likely to be effective in treating biotin deficiency and may also assist in hair, nails health.

Now, let's have a look at some foods with biotin, that can be effective in achieving for good results.

Top 7 Biotin Rich Healthy Foods

Below are the top 7 biotin-rich foods that you can include in your everyday diet.

1. Liver

Beef liver is one the major foods that contain biotin. Just 3 ounces of cooked beef liver contains about 30.8 mcg of biotin, covering almost 103% of daily biotin recommended for a 19+ years Male or a Female.

2. Eggs

After livers, Whole cooked eggs work as one the best of foods for biotin. One whole cooked egg contains about 10 mcg of Biotin, that covers almost 33% of daily biotin recommended for a 19+ years Male or Female.

In addition to biotin, eggs also works as a great source of, protein, iron, and phosphorus. 

3. Salmon Fish

Fishes such as Salmon are high in biotin. Just 3 ounces of pink cooked salmon gives around 5 mcg of biotin. 

That equals 17% of daily biotin recommended for a 19+ years Male or Female.

5. Almonds

Nuts like almonds are packed with biotin and have many more nutritional elements as well. 

1/4 cup of roasted almonds contains 1.5 mcg of biotin, that means 5% of daily biotin recommended for a 19+ years Male or Female.

4. Sweet Potatoes 

Sweet potatoes are packed with vitamins, minerals and are also one of the best vegetable foods with biotin in them. 

1/2 cup of cooked sweet potato have about 2.4 mcg of biotin, equaling 8% of daily biotin recommended for a 19+ years Male or Female. 

6. Bananas

Bananas are one of the most popular fruits worldwide. They’re are easy to eat on the go and are full of fiber, carbs, and micronutrients.

One small banana provides around 0.2 mcg of biotin, that's around 1% of daily biotin recommended for a 19+ years Male or Female.

They can also be added to smoothies for a change in taste!!

7. Broccoli

Broccoli works as a great vegan source of biotin. They are also one of the most nutrient-dense vegetables.

Just 1/2 cup of broccoli contains 0.4 mcg of biotin. This is about 1% of daily biotin recommended for a 19+ years Male or a Female. They are also a great source of other nutrients like fiber, calcium, and vitamins A and C.


Biotin is an extremely important vitamin that is important for a healthy living. It's deficiency can be avoided by eating foods that are high in biotin

Some of the best sources of biotin include beef liver, egg yolks, salmon fish, , bananas, sweet potatoes, and broccoli.

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