Which food has vitamin B7 like eggs?

According to the National Institutes of Health, a single cooked whole egg provides a significant 10 micrograms of vitamin B7 (biotin). For those seeking alternatives or simply looking to diversify their diet, many other foods also contain high levels of vitamin B7 like eggs.

Quick Summary

Several foods offer high levels of vitamin B7, or biotin, comparable to or even exceeding the amount found in eggs. Key sources include organ meats, certain fish like salmon, legumes, and various nuts and seeds, providing excellent dietary alternatives.

Key Points

• Organ Meats are Potent: Beef and chicken liver are exceptionally rich in vitamin B7, containing more than a single egg per serving.

• Legumes Offer a Strong Plant-Based Source: Soybeans and peanuts are excellent vegan and vegetarian alternatives for boosting biotin intake.

• Nuts and Seeds are Easy Additions: Sunflower seeds and almonds provide a convenient, snackable way to get a good portion of your daily biotin.

• Cooking Eggs is Beneficial: Unlike raw eggs where avidin can block absorption, cooking eggs makes their biotin content more bioavailable to the body.

• A Varied Diet is Key: Relying on a mix of animal and plant-based foods, including salmon, sweet potatoes, and mushrooms, is the best way to ensure adequate vitamin B7 levels.

• Supplementation is Not Always Necessary: Most healthy people can get enough biotin from their diet alone, making supplements generally unnecessary unless a deficiency is present.

Understanding Vitamin B7 (Biotin) and its Importance

Vitamin B7, commonly known as biotin, is a crucial water-soluble vitamin that plays a vital role in several metabolic processes. It acts as a coenzyme, helping the body convert fats, carbohydrates, and proteins from food into usable energy. While a biotin deficiency is rare in healthy individuals, obtaining sufficient amounts through a balanced diet is important for overall health. A balanced intake supports a healthy nervous system, liver function, and embryonic growth during pregnancy. Additionally, biotin is widely associated with maintaining healthy hair, skin, and nails.

Eggs, particularly the yolk, are celebrated for their biotin content. However, some people may need alternatives due to allergies, dietary restrictions, or simply a preference for a wider range of foods. Fortunately, nature offers a variety of foods that can rival or even surpass eggs as a source of this important nutrient.

Top Foods with Vitamin B7 Like Eggs

Animal-Based Sources

Organ meats are exceptionally rich in biotin, often providing significantly more than a single egg. For instance, cooked beef liver is a powerhouse, delivering over 100% of the daily value in just a 3-ounce serving. This is biologically logical, as the liver is where the body stores much of its biotin. Other noteworthy animal sources include:

• Salmon and other fish: A 3-ounce portion of cooked salmon contains a respectable amount of biotin, along with beneficial omega-3 fatty acids.
• Pork chops: A cooked 3-ounce serving offers a good dose of vitamin B7, making it a viable option for meat-eaters.
• Milk and dairy products: Although containing smaller amounts per serving compared to liver, regular consumption of milk, cheese, and yogurt can contribute to your overall biotin intake.

Plant-Based Sources

For those on a vegetarian or vegan diet, several plant-based foods provide ample vitamin B7. Some of the most potent sources include:

• Legumes: Soybeans, lentils, and roasted peanuts are excellent sources. A half-cup serving of soybeans, for instance, provides a substantial amount of biotin.
• Nuts and Seeds: These are easy to incorporate into your diet as snacks or toppings. Just a quarter-cup of roasted sunflower seeds or almonds offers a good percentage of the daily value.
• Sweet Potatoes: This root vegetable is not only rich in vitamins and fiber but also serves as a great vegan source of biotin.
• Mushrooms: A cup of chopped fresh mushrooms can provide a solid dose of biotin.
• Nutritional Yeast: A favorite among vegans, two tablespoons of nutritional yeast can contain a high concentration of biotin, along with a cheesy flavor.

Comparison of Biotin-Rich Foods

Food (Serving Size)	Biotin Content (Approx. mcg)	Daily Value (%)*	Source Type	Notes
Beef Liver (3 oz, cooked)	30.8 mcg	103%	Animal	Exceptionally high source of biotin.
Whole Egg (1, cooked)	10.0 mcg	33%	Animal	Yolk is the primary source of biotin.
Salmon (3 oz, canned)	5.0 mcg	17%	Animal	Provides omega-3s as well.
Roasted Peanuts (1/2 cup)	5.0 mcg	17%	Plant	Excellent legume-based source.
Roasted Sunflower Seeds (1/4 cup)	2.6 mcg	9%	Plant	Great snack or salad topping.
Sweet Potato (1/2 cup, cooked)	2.4 mcg	8%	Plant	Versatile and nutritious root vegetable.
Almonds (1/4 cup, roasted)	1.5 mcg	5%	Plant	Also rich in healthy fats and vitamin E.
Avocado (100g)	3.2–10 mcg	~10–33%	Plant	High in healthy fats and other nutrients.

*Daily Value percentages are based on a 30 mcg recommendation for adults, as set by the National Institutes of Health.

The Importance of Variety in Your Diet

While this table highlights some of the most concentrated sources, the key to ensuring adequate biotin intake is a varied diet. Combining different foods, such as incorporating seeds into oatmeal or nuts into salads, can help you meet your needs consistently. Over-processing and cooking can sometimes reduce the biotin content in foods, so minimally processed options are often best.

Conclusion: More Than Just Eggs

Eggs are undeniably a great source of vitamin B7, but they are far from the only one. With a wealth of options available in both animal and plant-based foods, achieving sufficient biotin levels is easily done through a diverse diet. Organ meats like liver are the most concentrated source, while various nuts, seeds, legumes, and vegetables like sweet potatoes offer excellent alternatives for those who prefer them. For vegans, nutritional yeast is a particularly potent option. By integrating these foods into your meals, you can maintain healthy biotin levels to support your metabolism, skin, hair, and nervous system health without relying on a single food source.

Frequently Asked Questions About Vitamin B7 Foods

What are the best vegan sources of vitamin B7?

Great vegan sources of vitamin B7 (biotin) include legumes (like soybeans and peanuts), nutritional yeast, sweet potatoes, mushrooms, and sunflower seeds. A diverse plant-based diet can provide plenty of biotin.

Does cooking eggs affect their vitamin B7 content?

No, cooking eggs actually improves biotin absorption. Raw egg whites contain a protein called avidin, which binds to biotin and prevents its absorption by the body. Cooking denatures this protein, releasing the biotin for absorption.

Can I get enough vitamin B7 from diet alone, or do I need supplements?

For most healthy adults, a balanced and varied diet provides sufficient vitamin B7. Supplements are generally only needed for individuals with a diagnosed deficiency or certain medical conditions that increase biotin requirements.

What are the symptoms of a vitamin B7 deficiency?

Symptoms of a biotin deficiency are rare but can include thinning hair, a scaly red rash around body openings, fatigue, and neurological issues like depression or lethargy.

Is it possible to get too much biotin?

Biotin is water-soluble, so excess amounts are typically excreted through urine, making toxicity from food sources extremely rare. However, very high doses from supplements can interfere with certain lab tests, so it's important to inform your doctor about any supplements you take.

Which nuts are highest in biotin?

While various nuts contain biotin, almonds and walnuts are particularly good sources. Sunflower seeds also contain a high amount and can be an easy addition to your diet.

What is the recommended daily intake of biotin?

For adults aged 19 and over, the Adequate Intake (AI) for biotin is 30 micrograms (mcg) per day. Pregnant and breastfeeding women have slightly different recommendations.

Frequently Asked Questions

What are the best vegan sources of vitamin B7?

Great vegan sources of vitamin B7 (biotin) include legumes (like soybeans and peanuts), nutritional yeast, sweet potatoes, mushrooms, and sunflower seeds. A diverse plant-based diet can provide plenty of biotin.

Does cooking eggs affect their vitamin B7 content?

No, cooking eggs actually improves biotin absorption. Raw egg whites contain a protein called avidin, which binds to biotin and prevents its absorption by the body. Cooking denatures this protein, releasing the biotin for absorption.

Can I get enough vitamin B7 from diet alone, or do I need supplements?

For most healthy adults, a balanced and varied diet provides sufficient vitamin B7. Supplements are generally only needed for individuals with a diagnosed deficiency or certain medical conditions that increase biotin requirements.

What are the symptoms of a vitamin B7 deficiency?

Symptoms of a biotin deficiency are rare but can include thinning hair, a scaly red rash around body openings, fatigue, and neurological issues like depression or lethargy.

Is it possible to get too much biotin?

Biotin is water-soluble, so excess amounts are typically excreted through urine, making toxicity from food sources extremely rare. However, very high doses from supplements can interfere with certain lab tests, so it's important to inform your doctor about any supplements you take.

Which nuts are highest in biotin?

While various nuts contain biotin, almonds and walnuts are particularly good sources. Sunflower seeds also contain a high amount and can be an easy addition to your diet.

What is the recommended daily intake of biotin?

For adults aged 19 and over, the Adequate Intake (AI) for biotin is 30 micrograms (mcg) per day. Pregnant and breastfeeding women have slightly different recommendations.