What Food Is Highest in Biotin? A Comprehensive Guide

January 10, 2026 •

4 min read

According to the National Institutes of Health, biotin deficiency is extremely rare in the United States, yet many are still interested in maximizing their intake of this crucial B vitamin. So, what food is highest in biotin and how can you add more of it to your diet? The answer is more varied than you might think, encompassing everything from organ meats to certain vegetables.

Quick Summary

This guide reveals the foods with the highest biotin content, breaking down both animal and plant-based sources. Learn about the importance of biotin, recognize symptoms of deficiency, and discover how to incorporate more biotin-rich foods into your daily meals.

Key Points

Organ Meats are Highest: The absolute highest food source of biotin is liver, particularly chicken and beef liver.
Eggs are Excellent: Cooked egg yolks are another top-tier source, providing a substantial percentage of the daily value.
Plant-Based Options Exist: Legumes (like peanuts and soybeans), nuts, seeds, and mushrooms are strong vegetarian and vegan sources of biotin.
Cooking is Key for Eggs: Always cook eggs to prevent the avidin protein in raw whites from interfering with biotin absorption.
Variety is Best: A balanced diet incorporating multiple biotin-rich foods is the most reliable way to maintain adequate levels.
Deficiency is Rare: Severe biotin deficiency is uncommon in healthy individuals with a normal diet.

Topping the Charts: The Highest Biotin Sources

When it comes to sheer biotin density, certain foods stand out dramatically. The undisputed champion is organ meat, specifically liver. A 3-ounce serving of cooked beef liver contains over 100% of the daily value for biotin, while cooked chicken liver packs an even more concentrated punch. This is because the body's biotin is primarily stored in the liver, making it an extremely potent source.

Following closely behind is the humble egg yolk. While it's important to always cook eggs thoroughly to ensure biotin is properly absorbed, a single cooked egg can provide a significant portion of your daily biotin needs. Raw egg whites contain a protein called avidin that can inhibit biotin absorption, a factor eliminated by cooking.

Other Rich Sources of Biotin

Beyond liver and egg yolks, several other foods offer excellent sources of biotin. Including a variety of these in your diet can ensure a steady intake of this essential vitamin:

Legumes: Peanuts and soybeans are particularly high in biotin. A quarter cup of roasted peanuts can provide nearly 17% of the daily value.
Nuts and Seeds: Sunflower seeds are a fantastic source, with a quarter-cup serving offering a good amount of biotin, and almonds also provide a decent contribution.
Sweet Potatoes: Among vegetables, sweet potatoes are one of the best sources. A half-cup serving provides about 8% of the daily value.
Mushrooms: These fungi are a delicious source, with a cup of fresh button mushrooms offering a notable percentage of the daily value.
Salmon: This fatty fish is not only rich in healthy omega-3s but also a good source of biotin.
Yeast: Both nutritional yeast and brewer's yeast are packed with biotin, although nutritional yeast is an inactive version often used for a cheesy flavor in vegan dishes.

Biotin's Role in the Body

Biotin, or vitamin B7, is a water-soluble vitamin that serves as a vital cofactor for several enzymes involved in metabolism. Its primary functions include:

Energy Production: Biotin is critical for breaking down carbohydrates, fats, and proteins from food and converting them into usable energy for the body.
Nervous System Health: It contributes to normal neurological and psychological function.
Hair, Skin, and Nails: It is essential for the production of keratin, a protein that forms the structure of hair, skin, and nails. While its impact on people without a deficiency is debated, it is undeniably crucial for maintaining these tissues.
Healthy Pregnancy: Studies show that a significant number of pregnant women experience a marginal biotin deficiency. Adequate intake is important for embryonic growth.

Comparing High-Biotin Foods

To help you visualize the best options, here is a comparison table of several high-biotin foods. Values are approximate and can vary slightly based on preparation and source.


Food (Serving Size)	Biotin (mcg)	Percent Daily Value (DV)	Dietary Type
Cooked Beef Liver (3 oz)	30.8	103%	Animal
Cooked Whole Egg (1 large)	10.0	33%	Animal
Cooked Chicken Liver (3 oz)	138.0	460%	Animal
Pink Salmon (3 oz, canned)	5.0	17%	Animal
Roasted Peanuts (1/4 cup)	~5.0	17%	Plant
Roasted Sunflower Seeds (1/4 cup)	2.6	9%	Plant
Cooked Sweet Potato (1/2 cup)	2.4	8%	Plant
Nutritional Yeast (1 tbsp)	~21.0	~70%	Plant

Delicious High-Biotin Recipes

Incorporating these foods into your diet can be both simple and delicious. Here are a few ideas:

Classic Liver and Onions: Sauté beef or chicken liver with plenty of caramelized onions. A classic, nutrient-dense meal.
Scrambled Eggs with Mushrooms: A quick and easy breakfast that combines two powerful biotin sources. Add a side of sweet potato for an extra boost.
Salmon with Roasted Sweet Potatoes: Bake or pan-fry a salmon fillet alongside cubed sweet potatoes for a simple, balanced dinner rich in biotin and other nutrients.
High-Biotin Trail Mix: Create a custom mix of roasted peanuts, sunflower seeds, and almonds for a convenient, healthy snack.
Sweet Potato and Black Bean Burrito Bowl: Combine cooked sweet potatoes with black beans (a legume) for a filling, plant-based meal.
Nutritional Yeast Popcorn: Sprinkle nutritional yeast over freshly popped popcorn for a savory, cheesy flavor and a hidden biotin boost.

Conclusion: Prioritizing Nutrient-Rich Food

While supplementation is an option, meeting your nutritional needs primarily through food is always the best approach. The food highest in biotin by a significant margin is liver, but a varied diet including egg yolks, legumes, nuts, seeds, and specific vegetables like sweet potatoes and mushrooms provides more than enough of this essential vitamin. Biotin deficiency is rare, but ensuring adequate intake supports metabolic health, energy production, and the maintenance of healthy hair, skin, and nails. By focusing on incorporating a mix of these biotin-rich foods into your diet, you can support your overall health naturally and effectively.

For more detailed nutritional information on biotin and other vitamins, consult resources like the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

The absolute highest food sources of biotin are organ meats, especially cooked beef and chicken liver, which can provide more than 100% of the daily value in a single serving.

Egg yolks contain a higher concentration of biotin than egg whites. It is important to cook eggs, as a protein in raw egg whites called avidin can inhibit biotin absorption.

Excellent vegetarian sources of biotin include legumes (like peanuts and soybeans), nuts (almonds, walnuts), seeds (sunflower seeds), sweet potatoes, and mushrooms.

For most healthy individuals, adequate biotin can be obtained through a varied diet, and supplements are not necessary. Some claims about hair and nail improvement from supplements lack conclusive evidence for those without a deficiency.

Symptoms of a biotin deficiency can include thinning hair, a scaly red rash around body openings, and brittle nails. Deficiency is very rare in people with a balanced diet.

The Adequate Intake (AI) for biotin is 30 micrograms (mcg) per day for adults. Pregnant and breastfeeding women have slightly higher requirements.

Yes, for the vast majority of people, eating a varied diet that includes foods like cooked eggs, nuts, seeds, and vegetables will provide sufficient biotin to meet daily needs.