Do Cashews Have Biotin? A Deep Dive into Nuts and B Vitamins

October 5, 2025 •

4 min read

A healthy person on a balanced diet rarely experiences a severe biotin deficiency. Biotin is a vital water-soluble B-vitamin that is found in various foods, including nuts and seeds. This begs the question, do cashews have biotin? Yes, but their contribution might be smaller than you think.

Quick Summary

Cashews contain biotin, though not in the highest concentration compared to other foods. This article explains the nutrient's function, cashews' specific content, and how they fit into a balanced diet.

Key Points

Cashews Contain Biotin: Yes, cashews have biotin, a water-soluble B-vitamin essential for metabolism.
Not a Primary Source: Cashews are a moderate source of biotin; for a higher intake, focus on other foods like egg yolks, liver, and peanuts.
Supports Metabolism: As a coenzyme, biotin helps break down fats, carbohydrates, and proteins into energy for the body.
Deficiency is Rare: Biotin deficiency is very uncommon in healthy people who consume a mixed diet, so most people do not need to worry about it.
Best When Part of a Varied Diet: Relying on a single food for biotin is inefficient; eating a variety of biotin-rich foods is the best way to ensure adequate intake.
Health Benefits are Contextual: While often marketed for hair, skin, and nails, biotin supplementation benefits are most apparent when treating an actual deficiency, not in healthy individuals.
Valuable Nutrients Overall: Beyond biotin, cashews offer healthy fats, protein, and minerals like magnesium and copper, contributing to overall wellness.

The Role of Biotin in the Body

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B-complex vitamin that plays a crucial role in supporting several key metabolic processes. It functions as a coenzyme for five carboxylases—enzymes that assist in the metabolism of fats, carbohydrates, and amino acids. This means biotin is necessary for converting the food we eat into usable energy. The body requires a steady intake of this vitamin through diet because it does not store water-soluble vitamins for long periods.

While biotin is often promoted for improving hair, skin, and nail health, the scientific evidence for this is inconclusive in healthy individuals. However, a deficiency can certainly lead to issues like thinning hair, skin rashes, and brittle nails. For those with an actual deficiency, supplementation has shown benefits.

The Biotin Content in Cashews

So, do cashews have biotin? Yes, they do. However, they are not considered a powerhouse source compared to certain other foods. According to various nutritional databases, 100 grams of raw cashews typically contain between 12.7 and 13.7 micrograms (µg) of biotin. For reference, the Adequate Intake (AI) for biotin for adults is 30 µg per day. This means a 100-gram serving, which is a substantial amount, provides roughly 40-45% of the daily AI.

While a helpful addition, this demonstrates that you would need to consume a significant quantity of cashews to meet your daily biotin needs from this source alone. For most people, a balanced diet is a more effective strategy for ensuring sufficient intake.

Comparing Cashews to Other Biotin Sources

To put the biotin content of cashews into perspective, let's compare them to other notable food sources. As you can see in the table below, other foods offer a more concentrated dose of biotin, highlighting the importance of dietary variety.


Food (per 100g)	Biotin Content (µg)	% Daily Value*	Notes
Cooked Beef Liver	30.8 (per 75g)	~103%	One of the most concentrated sources
Peanuts	101.4	~338%	Significantly higher than cashews
Egg Yolk (cooked)	16.5	~55%	A whole cooked egg provides 10µg
Soybeans	19.3 (per 100g)	~64%	Excellent plant-based source
Cashews (raw)	12.7-13.7	~45%	A good supplemental source
Roasted Almonds	43.6	~145%	Another nut with higher biotin
Mushrooms (fresh)	5.6 (per 70g)	~19%	Nutrient-rich fungi
Sweet Potato (cooked)	2.4 (per 125g)	~8%	A good vegetable source

*Note: Based on a 30 µg daily Adequate Intake (AI) for adults.

Cashews in a Balanced Diet

Cashews are a valuable part of a healthy diet for many reasons beyond their biotin content. They are packed with other essential nutrients, including monounsaturated and polyunsaturated fats, protein, and minerals like copper, magnesium, zinc, and phosphorus. These nutrients contribute to heart health, bone strength, and immune function.

Including cashews as a snack or in dishes like stir-fries and salads is a great way to boost your nutrient intake. However, for those concerned about their biotin levels, relying solely on cashews would be inefficient and impractical. Instead, a diverse dietary approach is recommended.

How to Get More Biotin from Food

To ensure adequate biotin intake, focus on a variety of foods rather than concentrating on a single source. A well-rounded diet is the most reliable way to meet your nutritional needs.

Other Biotin-Rich Foods to Include:

Organ Meats: Liver, in particular, is an exceptionally rich source of biotin.
Eggs: Cooked egg yolks are a concentrated source of biotin. Cooking is important, as raw egg whites contain avidin, a protein that can block biotin absorption.
Legumes: Peanuts, soybeans, peas, and lentils are all good sources of biotin.
Seeds: Sunflower seeds are a great source, providing a moderate amount of biotin in a small serving.
Sweet Potatoes: This vegetable is a solid source of biotin and other vitamins.
Nuts: While peanuts have the most, other nuts like almonds and walnuts also contribute.
Mushrooms: Certain types of mushrooms offer a decent amount of biotin.

Conclusion: Variety is Key to Biotin Sufficiency

In conclusion, if you've ever wondered "do cashews have biotin?", the answer is a definitive yes. They are a good, but not primary, source of this essential B-vitamin. The moderate biotin content in cashews, coupled with their healthy fats, protein, and minerals, makes them a nutritious addition to any diet. However, for those looking to maximize their biotin intake, a varied diet is a far more effective strategy. Incorporating a range of foods such as cooked eggs, liver, legumes, and seeds is the best way to ensure you are meeting your daily requirements naturally. Focusing on dietary diversity ensures you benefit from a wide spectrum of nutrients, promoting overall health and wellness.

For more in-depth information on biotin and other dietary supplements, consult resources from trusted health authorities like the National Institutes of Health: National Institutes of Health - Biotin Fact Sheet

Frequently Asked Questions

While cashews contain biotin, they are not the most concentrated source. A 100-gram serving provides about 40-45% of the Adequate Intake (AI) for adults, so relying solely on cashews would be insufficient.

Yes, many foods contain more biotin than cashews. Excellent sources include cooked eggs (especially yolks), organ meats like liver, legumes like peanuts and soybeans, and certain seeds and vegetables.

No, it is highly unlikely. Biotin deficiency is rare in healthy individuals and is typically caused by genetic conditions or extreme dietary patterns, not by omitting one food item like cashews.

Biotin serves as a crucial coenzyme for metabolic processes, helping your body convert fats, carbohydrates, and proteins from food into energy.

While biotin is linked to hair and nail health, the evidence is inconclusive for healthy people consuming a normal diet. The benefit is more pronounced in individuals with a pre-existing biotin deficiency.

Yes, cashews offer numerous health benefits. They are rich in healthy monounsaturated fats, protein, and minerals like magnesium, copper, and zinc, which support heart health, bone density, and immune function.

Symptoms of a biotin deficiency can include thinning hair, a scaly red rash around body openings, conjunctivitis, and neurological symptoms like lethargy, though severe deficiency is rare.

Yes. While eggs are a good source, raw egg whites contain avidin, a protein that interferes with biotin absorption. Cooking the eggs denatures the avidin, allowing for proper absorption.