Biotin-Rich Foods: Nutritional Sources and Complete List

Getting an adequate intake of biotin (also known as vitamin B7 or vitamin H) through your diet is essential for maintaining proper metabolic function. Although it is a water-soluble nutrient found in a wide variety of everyday foods, biotin density varies considerably between food groups.

If you are looking for general information about what biotin is, its metabolic functions and its overall properties, we recommend checking out our complete guide to vitamin B7. In this article, we will specifically look at the best dietary sources of biotin to help you build a balanced diet.

Table of foods with the highest biotin content

The recommended daily amount or Nutrient Reference Value (NRV) for biotin in adults is around 50 μg (50mcg). Below are the foods with the highest concentrations of this vitamin per 100 grams:

Main dietary sources: Animal vs. Plant-Based

1. Animal Sources

• Offal: Liver is the most concentrated dietary source of vitamin B7, as it is the organ where animal tissue primarily stores this nutrient.
• Egg yolk: It provides a very high concentration of biotin. It is important to eat eggs cooked, as raw egg white contains avidin, a protein that binds to biotin and prevents its absorption in the digestive tract (heat denatures avidin and eliminates this issue).
• Oily fish: Salmon, tuna and trout provide a moderate amount of biotin alongside essential Omega-3 fatty acids.

2. Plant-Based Sources

• Nuts and seeds: Sunflower seeds, almonds, peanuts and walnuts are particularly noteworthy. They provide biotin alongside key minerals such as zinc and magnesium.
• Legumes: Lentils, chickpeas and beans are effective alternatives for vegan and vegetarian diets.
• Fungi and yeasts: Nutritional yeast and brewer’s yeast are concentrated sources of B vitamins.

Biotin Absorption and Preservation

To maximise the amount of vitamin B7 you obtain from your meals, keep the following culinary factors in mind:

• Water solubility: As biotin is a water-soluble vitamin, boiling vegetables for long periods can cause some of the biotin to leach into the cooking water. Opt for steaming or sautéing, or make use of the cooking liquid in broths.
• Heat stability: Biotin tolerates moderate cooking temperatures better than other vitamins (such as vitamin C), so losses caused by heat in foods such as meat, fish or cooked eggs are minimal.

When Should You Support Your Diet with Supplements?

Although a varied diet usually covers minimum requirements, during periods of greater nutritional demands, stress, seasonal changes or when looking for direct support for maintaining healthy hair and skin, nutritional supplements provide a fixed and concentrated dose.

You can browse all Biotin supplements on the HSN website to find the option that best suits your nutritional goals.

Vitamin B7 as a Nutritional Supplement

Biotin food supplements ensure the recommended daily amount of this vitamin, making them an ideal complement to biotin-rich foods.

Biotin is generally found in formulas enriched with minerals and B-complex dietary supplements, which include a range of the well-known B vitamins, particularly vitamin B1, vitamin B6, vitamin B12 and vitamin B3 or niacin.

Biotin + Minerals Complex

B-complex vitamins contribute to metabolic function, the nervous system, brain function and other essential processes in the body. In addition, they work well together, which is why taking them in combination may be advisable to achieve the best results.

Frequently Asked Questions

References

1. NIH
2. Oregon State University

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