Biotin is a member of the B family of vitamins that has crucial roles in energy production as well as keeping your eyes, hair, skin, and brain in tip-top condition. Sometimes called ‘Vitamin H’, it should really be called B7, and like the rest of the B family, are water-soluble. This means you don’t store it in your body, so it’s important you consume a little every day. With that in mind, here’s the top 5 biotin-rich foods everyone should be eating for good health.


A healthy diet should always include a few eggs, provided you’re not allergic. They’re packed with the entire B vitamin family, as well as iron, phosphorus, and protein. When it comes to Biotin, however, you need to be a little careful.

Just one egg yolk will deliver 10mcg of biotin, a full third of the recommended daily amount. But raw egg whites contain a protein called avidin which will inhibit the uptake of biotin, so be sure to cook your eggs well.

Beans and legumes

While precise nutritional values will vary from food to food, all legumes are packed with nutrients, including plenty of biotin. Don’t forget that peanuts are a legume too! Soybeans even have about ⅔ of your daily biotin requirement packed into a ¾ cup serving.

Beans and legumes are super-versatile foodstuffs you can consume in many ways, from adding to soups and entrees to starring in their very own dishes, and they’re packed with tons of nutritional goodness. They’re a great source of vegetarian protein, too.


It may surprise you to see this humble fruit on the list, but a small banana will give you 1% of your daily biotin needs, and that’s not to be sneezed at! Especially considering that they’re so rich in other B vitamins, potassium, and copper too. While grabbing a banana as a snack is easy enough, you can also pop them in your smoothies, pair them up with peanut butter, or even make a tasty non-dairy ice cream. 


While organ meat elicits strong reactions in some people, the facts are clear- liver is one of the most concentrated natural sources of biotin there are. They’re also packed with many other vitamins and minerals, in far greater concentration than any other meat. 3 ounces of cooked beef liver will give you your entire daily recommended dose of biotin, and chicken liver is an even richer source!

While you might not be in the mood for a liver dish, you can disguise it minced into other meat dishes, or bite the bullet and try it as a pasta topper, a pate, or fried with onions. 

Seeds and nuts

They’re not just for muesli! We have a wide range of tasty nuts and seeds open to us these days, and every one of them delivers a punch of nutrition it’s hard to beat. When it comes to biotin, sunflower seeds are one of the best candidates, giving you 10% of your daily needs in just a ¼ cup. It doesn’t matter what your personal favorite is, however- they’re all great for you. Enjoy them raw, toss them into pastas, stir-fries, and salads, or blend them up to make a tasty alternative to sugar-packed store-bought peanut butter. 

With plenty of tasty ways to make sure you get your daily dose of biotin, there’s no excuse. What will you be snacking on?