What is the richest source of vitamin B7?

December 22, 2025 •

2 min read

According to the National Institutes of Health, cooked beef liver is the richest source of vitamin B7, with a 3-ounce serving providing over 100% of the daily value. Also known as biotin, this essential nutrient is crucial for metabolic functions, supporting enzymes that break down fats, carbohydrates, and proteins.

Quick Summary

Cooked liver, specifically beef and chicken liver, is the most concentrated food source of vitamin B7. Other excellent sources include cooked egg yolks, legumes, nuts, and seeds. A balanced, varied diet easily meets most people's biotin needs, as deficiency is rare.

Key Points

Organ Meats are King: Cooked liver, particularly beef or chicken liver, is the single richest source of vitamin B7 (biotin), offering well over 100% of the daily value in one serving.
Cook Eggs Thoroughly: Cooked egg yolks are a significant source of biotin, but raw egg whites contain a protein that inhibits its absorption, so they must be fully cooked.
Diverse Plant Sources Available: Excellent vegan and vegetarian options include legumes (like peanuts and soybeans), nuts, seeds, sweet potatoes, and mushrooms.
Balanced Diet is Sufficient: Biotin deficiency is very rare, and most people can easily meet their needs by eating a varied diet without requiring supplements.
Biotin Aids Metabolism: Vitamin B7 is essential for helping the body convert food into energy by breaking down fats, carbohydrates, and proteins.

The Richest Source: Organ Meats

Organ meats, especially liver, are the most concentrated source of vitamin B7, also known as biotin. This is because the body stores much of its biotin in the liver. Cooked beef liver provides a significant amount of biotin, with a 3-ounce serving containing 30.8 mcg, which is 103% of the recommended daily value (DV). Cooked chicken liver is even richer, offering 138 mcg per 3-ounce serving (460% of the DV).

A Deeper Look at Other Biotin-Rich Foods

Beyond organ meats, several other foods contribute significantly to biotin intake. A diverse diet including these items supports consistent vitamin B7 levels.

Eggs (Cooked)

Cooked eggs, particularly the yolk, are a good source of biotin. One large cooked egg has about 10 mcg of biotin (33% DV). It is essential to cook eggs thoroughly, as raw egg whites contain avidin, which hinders biotin absorption.

Legumes

Legumes like peanuts and soybeans are notable for their biotin content. A 1-ounce serving of roasted peanuts contains about 5 mcg (17% DV), while 3/4 cup of whole soybeans provides 19.3 mcg.

Nuts and Seeds

Nuts and seeds offer various nutrients, including biotin. Amounts vary; for example, 1/4 cup of roasted sunflower seeds has 2.6 mcg, and 1/4 cup of roasted almonds contains 1.5 mcg.

Salmon

Fatty fish like salmon provide both omega-3s and biotin. A 3-ounce portion of canned pink salmon contains 5 mcg of biotin (17% DV).

Comparison of Biotin-Rich Food Sources

The following table illustrates the biotin content in various foods based on data from sources including the National Institutes of Health.


Food Source	Serving Size	Biotin (mcg)	% Daily Value	Notes
Cooked Beef Liver	3 oz (75 g)	30.8	103%	Richest single food source.
Cooked Whole Egg	1 large	10.0	33%	Yolks are richest part; must be cooked.
Canned Pink Salmon	3 oz (85 g)	5.0	17%	Good source of healthy fats.
Roasted Peanuts	1 oz (28 g)	~5.0	17%	A convenient snack option.
Roasted Sunflower Seeds	1/4 cup (20 g)	2.6	9%	A versatile addition to many dishes.
Cooked Sweet Potato	1/2 cup (125 g)	2.4	8%	Excellent vegan source of biotin.
Roasted Almonds	1/4 cup (30 g)	1.5	5%	Another great nut option.
Avocado	1 medium (200 g)	1.85	6%	Also rich in healthy fats and folate.

Meeting Your Biotin Needs Through Diet

Given the rarity of biotin deficiency in healthy individuals, a varied and balanced diet is typically sufficient. Deficiency can be linked to certain medical issues, medications, or extensive consumption of raw egg whites. The recommended Adequate Intake (AI) for adults is 30 mcg per day. A single serving of liver or a mix of other biotin-rich foods can easily meet this. Obtaining nutrients from food is generally preferred. Plant-based diets can also provide adequate biotin through options like nuts, seeds, legumes, and sweet potatoes.

Conclusion

While cooked liver is the richest single source of vitamin B7, providing a substantial amount, many other foods offer excellent sources of biotin. Cooked eggs, various nuts and seeds, legumes, and salmon are readily available options. A diverse diet incorporating these foods allows most people to easily meet their daily vitamin B7 needs without supplementation. For more detailed information, consult resources like the National Institutes of Health: National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Cooked liver is the richest food source of biotin. A 3-ounce serving of cooked beef liver contains 30.8 mcg, which is 103% of the daily value. Cooked chicken liver is even higher in content.

Yes, many plant-based foods are excellent sources of biotin. These include legumes like peanuts and soybeans, various nuts and seeds, sweet potatoes, and mushrooms.

No, it is not recommended to eat raw eggs. Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. Cooking the egg inactivates this protein, making the biotin bioavailable.

Biotin deficiency is rare but can cause symptoms such as thinning hair, brittle nails, and skin rashes. A healthy, balanced diet typically provides sufficient biotin for most individuals.

While biotin is often marketed for hair and nail health, there is limited scientific evidence to support this for those who are not deficient. Most healthy individuals already get enough biotin through their diet.

Yes, other excellent sources include cooked eggs, salmon, legumes (like peanuts and soybeans), nutritional yeast, nuts, seeds, and sweet potatoes.

The Adequate Intake (AI) for biotin is 30 micrograms (mcg) per day for adults aged 19 years and older.