Discovering Which fruit has a high amount of biotin?: A Guide to Boosting Your Intake

October 9, 2025 •

3 min read

While a biotin deficiency is rare, many people are curious about which foods contain this essential vitamin. To answer the question, "Which fruit has a high amount of biotin?", you'll find that while fruits contain smaller amounts than other sources, avocados and certain berries are the best fruit options.

Quick Summary

Though fruits generally contain less biotin than other food groups, avocados and berries are notable sources. For significant intake, diversifying your diet with foods like eggs, nuts, and legumes is more effective. The article reviews the top fruit sources and compares them to other rich biotin options.

Key Points

Avocado is a top fruit source: Avocados offer a decent amount of biotin, ranging from 3.2 to 10 micrograms per 100g serving.
Fruits contain less biotin overall: Biotin content in fruits is lower compared to other sources like egg yolks, liver, nuts, and seeds.
Berries contribute to your intake: Raspberries and strawberries provide smaller, yet helpful, amounts of biotin, along with other antioxidants.
A balanced diet is most effective: The best way to get enough biotin is through a varied diet, not by relying on a single fruit or food group.
Supplementation benefits are inconclusive: For healthy individuals, there is insufficient evidence that biotin supplements significantly benefit hair, skin, and nail health.
Deficiency is rare: Biotin deficiency is uncommon in individuals who consume a balanced diet, as gut bacteria also produce the vitamin.

What is Biotin and Why is it Important?

Biotin, also known as vitamin B7, is a water-soluble B vitamin that plays a vital role in several metabolic processes within the body. It acts as a coenzyme for carboxylase enzymes, which are crucial for the metabolism of fats, carbohydrates, and proteins. This means biotin is essential for converting food into energy and for maintaining healthy cellular function. For these reasons, biotin is frequently associated with promoting healthy hair, skin, and nails, as a deficiency can lead to issues with these parts of the body.

Which Fruits Have High Amounts of Biotin?

When focusing specifically on fruits, it is important to know that their biotin content is generally lower compared to animal products like egg yolks and liver. However, some fruits are still better sources than others. Here are the top contenders:

Avocados: Widely considered one of the best fruit sources of biotin, avocados offer a decent amount per serving. A 100-gram serving can provide between 3.2 and 10 micrograms (mcg) of biotin. In addition to biotin, avocados are rich in healthy fats, fiber, and vitamin E, all of which contribute to skin and hair health.
Berries (Raspberries and Strawberries): These vibrant fruits contribute small but meaningful amounts of biotin to your diet. One cup of raspberries provides about 0.5 micrograms, while a cup of strawberries is noted as an excellent source, contributing 20% of the daily value in some instances. They also offer powerful antioxidants and vitamin C, which are beneficial for overall health.
Bananas: Bananas contain small amounts of biotin, with one medium banana providing approximately 0.2 to 0.4 micrograms. While not a powerhouse source, it is an easy and convenient way to contribute to your daily intake, alongside its other benefits like potassium and vitamin B6.
Apples: Apples contain very little biotin. The Australian Food Composition Database lists apples as containing 0.0 mcg of biotin per half cup. They still offer other health benefits like fiber and vitamin C, but are not a significant source of biotin.

Comparing Biotin in Fruits and Other Foods

To put the biotin content of fruits into perspective, it is helpful to compare them with other rich food sources. While fruits are a healthy part of any diet, they are not the primary source of this vitamin. This table illustrates the varying biotin content across different food groups based on typical serving sizes and data from reliable health sources.


Food Source	Serving Size	Approximate Biotin Content (mcg)	Key Takeaway
Cooked Beef Liver	3 ounces	30.8	One of the highest biotin sources available.
Cooked Egg (whole)	1 egg	10.0	A very reliable and significant source.
Avocado	100 grams	3.2 - 10	A top fruit choice with decent biotin content.
Sunflower Seeds (roasted)	¼ cup	2.6	Seeds are another great source of biotin.
Sweet Potato (cooked)	½ cup	2.4	A notable vegetable source.
Raspberries	1 cup (150g)	0.5	A small but beneficial amount from berries.
Banana	½ cup	0.2	Contains a very minimal amount of biotin.

Why a Balanced Diet is Crucial

As the comparison table shows, relying solely on fruits for biotin is not the most effective strategy. A varied and balanced diet that includes a mix of foods is the best way to ensure you receive sufficient amounts of all essential nutrients, including biotin. Since biotin deficiency is uncommon in healthy individuals who eat a mixed diet, focusing on a wide range of healthful foods is recommended over fixating on a single nutrient. For those concerned about their intake, other rich sources include nuts, seeds, and legumes.

The Inconclusive Evidence for Supplementation

For healthy individuals, there is insufficient evidence to support the widespread belief that biotin supplements will significantly improve hair, skin, and nail health. While a deficiency can cause these issues, supplementing without a diagnosed deficiency is not proven to provide benefits. A varied and healthy diet should provide adequate amounts for most people.

Conclusion

While some fruits, particularly avocados and berries, contain more biotin than others, they are not the most concentrated sources. For the best intake, a balanced diet including animal products like eggs and liver, along with nuts, seeds, and vegetables, is far more effective. A sufficient intake of biotin can help support your body's metabolic functions and overall wellness, but focusing on a diverse diet is key, rather than relying on a single food group or unnecessary supplements.

For more detailed information on biotin, visit the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Among fruits, avocado is generally considered to have the most biotin. A 100-gram serving can contain between 3.2 and 10 mcg of the vitamin, along with healthy fats and vitamin E.

No, bananas do not have a high amount of biotin. A single medium banana provides only a small amount, roughly 0.2 to 0.4 micrograms.

The highest amounts of biotin are found in foods like cooked beef liver (over 100% of the daily value per 3-ounce serving), egg yolks, and certain nuts and seeds, such as sunflower seeds and almonds.

Biotin is crucial for metabolism, helping the body convert food into energy. It also plays a role in cellular signaling and gene regulation, and a deficiency can affect the health of hair, skin, and nails.

No, biotin cannot be absorbed through the skin. Topical products containing biotin do not deliver the vitamin to the body effectively, as it is meant to be consumed internally.

Symptoms of biotin deficiency can include thinning hair or hair loss, a scaly red rash around the eyes, nose, and mouth, brittle nails, depression, and lethargy.

For most healthy people, supplementation is not necessary, as biotin is widely available in many foods, and gut bacteria can also produce it. A balanced diet should provide adequate amounts.