Do Bananas Have a Lot of Biotin? Separating Fact from Fiction

November 25, 2025 •

4 min read

While often mentioned as a source of vitamin B7, a small banana contains only about 0.2 micrograms of biotin, which provides just 1% of the daily recommended adequate intake for adults. This reveals that bananas do not have a lot of biotin and are, in fact, a very minor source compared to many other foods.

Quick Summary

Bananas contain very little biotin, with one small fruit offering only about 1% of the daily value, making them a poor source of vitamin B7.

Key Points

Low Biotin Content: A small banana contains only about 0.2 mcg of biotin, a tiny fraction of the daily requirement.
Poor Primary Source: For biotin needs, bananas are not a reliable source and should not be prioritized over more potent foods.
Superior Alternatives: Foods like egg yolks, liver, and legumes are far richer in biotin than bananas.
Other Nutritional Benefits: Bananas are excellent sources of potassium, vitamin B6, and dietary fiber, but not biotin.
Metabolic Role: Biotin is essential for metabolism, but a varied diet is a much better way to ensure adequate intake than eating bananas.

The Truth About Bananas and Biotin

Many people associate bananas with general health, but when it comes to the water-soluble vitamin biotin (or vitamin B7), they are a surprisingly insignificant source. The misconception likely stems from bananas being a part of a generally healthy diet, and the fact that a wide variety of foods contain trace amounts of biotin. However, the reality is that other foods, including egg yolks, legumes, and organ meats, contain significantly higher concentrations of this important nutrient. Understanding the actual biotin content in bananas is key to making informed dietary choices for nutrient intake.

Biotin Content in Perspective

The recommended adequate intake of biotin for adults is 30 micrograms (mcg) per day. A small, 105-gram banana provides only about 0.2 mcg of biotin, which is a fraction of what is needed daily. This stark contrast highlights why relying on bananas for your biotin needs would be an ineffective strategy. For comparison, a 3-ounce serving of cooked beef liver contains an impressive 30.8 mcg, exceeding the daily value entirely. Even other plant-based options, like soybeans and sweet potatoes, offer substantially more biotin per serving. While bananas are nutritious in other ways, they should not be considered a rich source of biotin.

Where to Find Significant Biotin Sources

For those looking to increase their dietary intake of biotin, a diverse range of foods offers much greater concentrations. These include both animal and plant-based options, ensuring that people with different dietary preferences can meet their needs. Foods rich in biotin include:

Egg yolks: A single whole, cooked egg contains approximately 10 mcg of biotin, or about 33% of the daily value.
Organ meats: Beef liver is one of the most potent sources, with a 3-ounce serving providing over 100% of the recommended daily value.
Legumes: A three-quarter cup serving of cooked soybeans can offer 19.3 mcg of biotin, representing 64% of the daily value. Peanuts are another good source in this category.
Nuts and seeds: Sunflower seeds and almonds are notable for their biotin content. A quarter-cup of roasted sunflower seeds provides 2.6 mcg.
Mushrooms: These fungi contain a respectable amount of biotin; for example, a cup of fresh button mushrooms contains 5.6 mcg.
Yeast: Both nutritional yeast and brewer's yeast are excellent sources, with some brands providing a very high concentration.
Sweet potatoes: A half-cup serving offers 2.4 mcg of biotin, an amount significantly higher than that found in a banana.

Biotin Content Comparison Table


Food Source	Serving Size	Biotin Content (mcg)	Percent Daily Value (approx.)
Small Banana	105g	0.2	1%
Cooked Beef Liver	3 ounces	30.8	103%
Cooked Egg	1 whole egg	10.0	33%
Soybeans	3/4 cup	19.3	64%
Sunflower Seeds	1/4 cup	2.6	9%
Cooked Sweet Potato	1/2 cup	2.4	8%

What Bananas Are Actually Good For

While the answer to "Do bananas have a lot of biotin?" is a definitive no, this does not diminish their overall nutritional value. Bananas are a fantastic addition to any healthy diet due to their high content of other beneficial vitamins and minerals. They are particularly well-known for their potassium, which is crucial for heart health and muscle function. A medium banana also provides a good amount of vitamin B6, vitamin C, and dietary fiber. The fiber content acts as a prebiotic, which helps to stimulate the growth of good bacteria in the gut. Furthermore, bananas are a great source of natural energy, making them a perfect snack for athletes or a quick energy boost.

The Role of Biotin in the Body

Biotin plays a vital role as a coenzyme in the metabolism of fats, carbohydrates, and proteins. This means it helps the body convert food into energy. Biotin is also important for cellular function, neurotransmitter production, and the health of the skin, hair, and nails. Biotin deficiency is rare but can lead to symptoms like hair loss and a red, scaly rash. However, most people can get a sufficient amount of biotin from a balanced diet without needing to rely on a single food source, let alone one as low in biotin as the banana. For more detailed information, consult the National Institutes of Health fact sheet on biotin.

Conclusion

In summary, the notion that bananas are a significant source of biotin is a myth. While they do contain this vitamin, the quantity is negligible and contributes only a minimal percentage to your daily needs. When seeking to boost your biotin intake, your dietary focus should shift towards nutrient-dense foods like egg yolks, liver, legumes, and seeds. The humble banana, however, remains a valuable and healthy fruit, providing excellent sources of potassium, vitamin B6, and fiber. Its primary nutritional contributions lie elsewhere, solidifying its place in a well-rounded diet for other reasons besides its minor biotin content.

Frequently Asked Questions

No, bananas are not a good source of biotin. A single banana contains a very small amount, typically providing only about 1% of the daily value.

Many foods are significantly higher in biotin than bananas, including cooked egg yolks, organ meats like liver, legumes (soybeans, peanuts), nuts and seeds, sweet potatoes, and mushrooms.

A small, 105-gram banana contains roughly 0.2 micrograms (mcg) of biotin. This is a very small amount, especially when compared to the daily recommendation of 30 mcg for adults.

While bananas contain other nutrients beneficial for health, they are not a good source of biotin for hair. To support hair health with biotin, focus on eating a variety of foods that are genuinely rich in this vitamin.

Bananas are an excellent source of potassium, vitamin B6, and dietary fiber. They are great for heart health, digestion, and providing a quick energy boost.

No, a biotin deficiency is rare in people who eat a balanced diet. Not eating bananas will not significantly impact your biotin intake, as they are not a primary source of the vitamin.

Cooking processes can slightly reduce the nutrient content of foods, including biotin. However, since bananas contain a very low amount of biotin to begin with, any reduction would be negligible.

It is difficult to get a sufficient amount of biotin solely from fruit, as most fruits are low in this vitamin. While avocados and raspberries contain small amounts, a varied diet including other food groups is necessary to meet biotin needs.