Which vegetables contain high biotin? Your guide to B7-rich produce

December 12, 2025 •

4 min read

While biotin deficiencies are rare, incorporating biotin-rich foods into your diet is a simple way to support skin, hair, and nail health. Many plant-based foods, particularly a selection of common vegetables, are excellent natural sources of this essential B vitamin.

Quick Summary

A varied diet rich in vegetables like sweet potatoes, mushrooms, and spinach provides ample biotin. Incorporating these foods into your meals supports metabolism and can contribute to overall hair, skin, and nail health.

Key Points

Mushrooms are Biotin Powerhouses: Specific fungi, especially cooked mushrooms, contain some of the highest amounts of biotin among vegetables.
Sweet Potatoes Offer High Biotin: Cooked sweet potatoes are one of the most reliable vegetable sources of biotin, along with beta-carotene and fiber.
Legumes Are Excellent Plant-Based Sources: Beans, peas, lentils, and particularly soybeans, are rich in biotin, protein, and other micronutrients.
Leafy Greens Provide Biotin: Spinach and broccoli contribute to daily biotin intake, although raw preparation or steaming preserves more of the vitamin than boiling.
Cooking Method Matters: As a water-soluble vitamin, biotin can be lost during boiling. Opt for steaming, roasting, or raw consumption to retain more of the nutrient.
Variety is Key for Biotin Intake: Consuming a diverse range of plant foods, including vegetables like carrots, cauliflower, and avocados, ensures a steady supply of biotin along with other essential nutrients.

Top Biotin-Rich Vegetables for a Nutrient-Dense Diet

Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble B-complex vitamin crucial for converting food into energy and supporting the health of hair, skin, and nails. For those following a plant-based diet or simply aiming to increase their nutrient intake, several vegetables stand out for their high biotin content. By understanding which vegetables offer the most biotin, you can easily add them to your weekly meal plan.

Mushrooms: The Surprising Biotin Powerhouse

Mushrooms are a nutrient-rich fungi that offer a surprisingly high amount of biotin. Research suggests that a significant biotin content helps protect them from parasites in the wild. A single cup of fresh button mushrooms can contain a noteworthy amount of the daily value. The biotin levels can differ based on whether they are fresh, canned, or cooked, but they consistently provide a strong plant-based source.

To increase your intake, consider sautéing fresh mushrooms with garlic and herbs, adding them to salads or omelets, or using them in sauces and gravies. Their earthy flavor and versatile texture make them an easy addition to many dishes.

Sweet Potatoes: A Root Vegetable Champion

Often praised for their high beta-carotene and fiber content, sweet potatoes are also one of the best vegetable sources of biotin. A half-cup serving of cooked sweet potatoes provides a good percentage of the daily value for biotin.

Sweet potatoes are incredibly versatile and can be prepared in many ways. You can bake them, create mashed sweet potatoes, make homemade fries, or add them to stews and hashes.

Legumes: The Family of Biotin-Rich Beans and Lentils

Legumes, including beans, peas, and lentils, are excellent plant-based sources of biotin, along with being rich in protein and fiber. Certain types of legumes, such as soybeans and chickpeas, are particularly high in this nutrient.

Lentils: A half-cup of cooked lentils offers a decent amount of biotin and can be used in soups, curries, or served as a side dish.
Soybeans: Cooked soybeans are a powerhouse of biotin and can be a fantastic base for salads or stir-fries.
Peanuts: While technically a legume, peanuts also provide a substantial amount of biotin and make for an excellent, easy-to-snack-on source.

Leafy Greens: Including Spinach and Broccoli

Dark, leafy greens are staples of a healthy diet for a reason. Spinach, for instance, contains biotin, along with iron and folate. While cooking methods like boiling can reduce the biotin content, consuming spinach raw in salads or steaming it lightly can help preserve more of the nutrient. Broccoli is another nutrient-dense option, providing biotin along with vitamins A and C. It can be enjoyed raw, steamed, or roasted.

Other Biotin-Containing Vegetables

In addition to the top contenders, several other vegetables contribute to your daily biotin intake. Incorporating a variety of these foods is the best strategy for a well-rounded diet.

Avocados: Though botanically a fruit, avocados are commonly used as a vegetable and are rich in biotin, healthy fats, and folate.
Cauliflower: This versatile vegetable contains biotin and is an easy addition to many meals, from roasted side dishes to mashed alternatives.
Carrots: Carrots contain biotin and other essential vitamins and minerals, making them a healthy and easy snack.

How Cooking Affects Biotin Content

Biotin is a water-soluble vitamin, meaning it can leach out into the water during boiling. While cooking doesn't eliminate all biotin, preparation methods can impact the final nutrient level. Opting for steaming, roasting, or sautéing can help preserve more of the biotin in your vegetables. This is particularly important for vegetables like spinach. For root vegetables like sweet potatoes, baking or roasting is a great choice.

Comparison of Biotin-Rich Vegetables


Vegetable (per serving)	Preparation Method	Biotin Content (approx. mcg)	Daily Value (%)	Key Additional Nutrients
Mushrooms (1 cup, fresh, chopped)	Raw or Sautéed	5.6	19%	Selenium, Potassium
Sweet Potato (1/2 cup, cooked)	Baked or Roasted	2.4	8%	Beta-Carotene, Fiber
Legumes (Soybeans, 3/4 cup)	Boiled	19.3	64%	Protein, Fiber
Spinach (1/2 cup, raw)	Raw in Salad	0.5	2%	Iron, Vitamin K
Broccoli (1/2 cup, raw, chopped)	Raw or Steamed	0.4	1%	Vitamin A, Vitamin C

This table highlights the significant variation in biotin content among different plant sources, with certain legumes offering a substantial amount per serving.

Conclusion: A Diverse Diet for Optimal Biotin Intake

Incorporating a variety of biotin-rich vegetables, from mushrooms and sweet potatoes to legumes and leafy greens, is a straightforward way to ensure adequate intake of this crucial nutrient. By choosing different vegetables and mindful cooking methods, you can maximize the nutritional benefits and support your overall health, particularly for hair, skin, and metabolic function. For those with specific dietary needs or concerns, discussing your diet with a healthcare provider is always recommended. This vegetable-focused approach not only boosts your biotin levels but also adds a wealth of other vitamins, minerals, and antioxidants to your meals.

Visit the NIH website for comprehensive information on biotin and dietary supplements.

Frequently Asked Questions

Cooked mushrooms are often cited as the top vegetable source of biotin, with a significant amount per half-cup serving. Sweet potatoes and certain legumes like soybeans are also excellent sources.

Yes, because biotin is water-soluble, it can leach into the water when vegetables are boiled. Steaming, roasting, or eating vegetables raw helps preserve more of the biotin.

Yes, legumes such as lentils, chickpeas, beans, and soybeans are excellent plant-based sources of biotin, and are often grouped with vegetables in dietary discussions.

A half-cup (125-g) serving of cooked sweet potatoes contains approximately 2.4 mcg of biotin, which is about 8% of the daily value.

Yes, a varied diet that includes a range of biotin-rich vegetables, legumes, nuts, and seeds can provide sufficient biotin for most people. Biotin deficiency is generally rare.

While many vegetables contain some level of biotin, the amount varies significantly. Foods like mushrooms, sweet potatoes, and leafy greens are known for having higher concentrations than others.

To maximize biotin absorption, include a variety of biotin-rich vegetables in your diet and use cooking methods like steaming or roasting rather than boiling. Maintaining good gut health also aids in nutrient absorption.