Which food is rich in vitamin B7 (biotin)?

December 23, 2025 •

4 min read

According to the National Institutes of Health, while biotin deficiency is rare, obtaining adequate amounts through diet is important for overall health. A diverse range of foods, from organ meats to vegetables, contain this essential nutrient, also known as vitamin B7.

Quick Summary

This article details key dietary sources of vitamin B7, including organ meats, eggs, nuts, and specific vegetables. It compares the biotin content across different food groups and explains why a balanced diet is vital for maintaining optimal intake of this nutrient.

Key Points

Organ Meats: Cooked beef and chicken liver are exceptionally rich in vitamin B7 (biotin), with a single serving of beef liver exceeding the daily value.
Cooked Eggs: Egg yolks are a great source of biotin, but must be cooked to prevent the protein avidin from blocking absorption.
Legumes are Biotin-Rich: Excellent plant-based sources include soybeans and peanuts, which offer a significant amount of biotin per serving.
Mushrooms and Sweet Potatoes: These vegetables are among the best plant-based sources of biotin and are easy to incorporate into meals.
A Varied Diet Suffices: Most people can achieve adequate biotin levels by consuming a balanced diet containing a range of whole foods, without needing to focus on one single item.
Nuts and Seeds: Sunflower seeds and almonds contribute smaller but meaningful amounts of biotin and are convenient, healthy snacks.

The Richest Dietary Sources of Vitamin B7

Vitamin B7, commonly known as biotin, is a water-soluble vitamin essential for converting food into energy and supporting various bodily functions, including metabolism and gene regulation. While many foods contain small amounts of biotin, some are exceptionally rich sources that can help you meet your daily needs, which is an Adequate Intake (AI) of 30 micrograms (mcg) for adults.

Organ Meats: A Biotin Powerhouse

For those who eat animal products, organ meats are undeniably the most potent source of vitamin B7. Beef and chicken liver, in particular, pack a concentrated dose. For example, a 3-ounce serving of cooked beef liver provides over 100% of the daily value for biotin, making it a highly efficient way to boost your intake.

Beef Liver: A 3-ounce serving offers a substantial 30.8 mcg of biotin.
Chicken Liver: This is an even richer source, with one study showing an even higher concentration.

Eggs: An Accessible and Versatile Source

Whole, cooked eggs are a well-known and easily accessible source of biotin. The yolk is especially rich in this vitamin, providing a significant portion of the daily value. It is crucial to cook eggs thoroughly, as raw egg whites contain a protein called avidin that can inhibit biotin absorption.

One cooked egg provides approximately 10 mcg of biotin.
Eggs can be prepared in numerous ways, such as scrambled, hard-boiled, or incorporated into other dishes.

Legumes, Nuts, and Seeds: Excellent Plant-Based Options

For those following a plant-based diet, legumes, nuts, and seeds are fantastic sources of biotin. These foods also offer additional benefits like fiber, protein, and healthy fats.

Soybeans: A ¾ cup serving contains a remarkable 19.3 mcg of biotin.
Peanuts: A 1-ounce serving provides nearly 5 mcg.
Sunflower Seeds: A ¼ cup serving contains about 2.6 mcg.
Almonds: A ¼ cup serving offers around 1.5 mcg.

Nutrient-Dense Vegetables and Fungi

Several vegetables and fungi contribute to your daily biotin intake. Sweet potatoes and mushrooms stand out as particularly good options.

Sweet Potatoes: A ½ cup serving of cooked sweet potato provides 2.4 mcg.
Mushrooms: A 1-cup serving of fresh, chopped button mushrooms offers 5.6 mcg.
Spinach: A ½ cup serving of boiled spinach adds 0.5 mcg.

Other Notable Biotin Contributors

Beyond the top contenders, other foods can help you accumulate biotin throughout the day. Salmon and yeast are two such examples.

Salmon: A 3-ounce serving of canned pink salmon contains 5 mcg of biotin.
Yeast: Both nutritional and brewer's yeast contain biotin, with specific amounts varying by brand. Nutritional yeast is often used as a supplement or flavor enhancer in vegan dishes.

Comparison of Biotin-Rich Foods

To provide a clearer picture of which food is rich in vitamin B7, the following table compares the biotin content of several key sources, based on standard serving sizes and Daily Value (DV) percentages.


Food Source	Serving Size	Biotin (mcg)	% Daily Value (DV)
Cooked Beef Liver	3 ounces	30.8	103%
Cooked Egg	1 whole	10.0	33%
Cooked Soybeans	¾ cup	19.3	64%
Canned Pink Salmon	3 ounces	5.0	17%
Roasted Peanuts	1 ounce	4.9	17%
Fresh Mushrooms, chopped	1 cup	5.6	19%
Cooked Sweet Potato	½ cup	2.4	8%
Roasted Sunflower Seeds	¼ cup	2.6	9%
Roasted Almonds	¼ cup	1.5	5%

Cooking Methods and Biotin Absorption

How you prepare food can impact its nutrient content. For instance, cooking eggs is critical for maximizing biotin absorption. Raw egg whites contain avidin, a protein that binds to biotin and prevents the body from absorbing it. Heat from cooking denatures avidin, allowing biotin to be properly utilized. For other sources like vegetables, minimal cooking or gentle steaming helps preserve the vitamin content.

A Balanced Diet is Key

While focusing on the highest sources is helpful, most people can easily meet their biotin needs through a varied, balanced diet. Biotin is present in small quantities in a wide array of foods, meaning that eating a diverse selection of whole foods throughout the day will naturally provide adequate intake without needing to focus on a single source. This approach also ensures a balanced intake of other essential vitamins and minerals. For instance, pairing a salmon fillet with a side of sweet potatoes and spinach creates a meal rich in multiple nutrients, including vitamin B7.

Conclusion

For those seeking to maximize their vitamin B7 intake, organ meats like liver are the top source, followed by cooked egg yolks and legumes. Plant-based options like nuts, seeds, and certain vegetables such as sweet potatoes and mushrooms are also excellent choices. Ultimately, maintaining adequate levels of this essential nutrient is easily achieved by eating a varied diet that includes a mix of these biotin-rich foods. For individuals with concerns about their intake, consulting a healthcare provider or a registered dietitian is a good step.

For more detailed nutritional information on these and other foods, consult authoritative sources like the National Institutes of Health(https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/).

Frequently Asked Questions

Cooked beef liver contains the highest concentration of vitamin B7 (biotin). A 3-ounce serving provides over 100% of the recommended daily value.

Yes, it is possible to get enough vitamin B7 from a vegan or vegetarian diet. Excellent plant-based sources include legumes like soybeans and peanuts, nuts, seeds, mushrooms, and sweet potatoes.

You should cook eggs because raw egg whites contain a protein called avidin. Avidin binds to biotin and prevents its absorption in the body. Cooking the egg denatures this protein, allowing for proper absorption.

The Adequate Intake (AI) for biotin for adults aged 19 and older is 30 micrograms per day. For pregnant and breastfeeding women, the recommended intake is slightly higher.

While some cooking methods can lead to a minor loss of water-soluble vitamins like biotin, gentle cooking methods such as steaming can help preserve the nutritional content. The benefits of cooking, especially for eggs, often outweigh any minimal nutrient loss.

Getting enough biotin is crucial for energy metabolism, helping the body convert fats, carbohydrates, and proteins into energy. It also supports healthy hair, skin, and nails, and plays a role in nerve function and gene regulation.

Biotin deficiency is rare, but symptoms can include hair thinning, a red, scaly rash around body openings, and neurological problems such as lethargy, hallucinations, and numbness and tingling in the extremities.