7 Foods High in Biotin That Aren’t Eggs

Eggs aren’t the only type of food that’s high in biotin, a B vitamin that’s essential for your overall health. A variety of other foods, including fish, organ meats, seeds, nuts, and some vegetables, also contain this key nutrient, which supports healthy metabolism in the body.

1. Beef Liver

Beef liver is one of the richest sources of biotin, with one 3-ounce (oz) cooked serving containing 30.8 micrograms (mcg) of the nutrient.

This equals out to 103% of the Daily Value (DV), which is more than three times the amount of biotin that a cooked egg provides. Beef liver is also abundant in vitamin A and other key vitamins.

2. Canned Salmon

People who follow a pescatarian diet, or prefer to consume seafood in place of other types of meat, might consider opting for salmon to get a dose of biotin. A 3-oz. serving of pink salmon canned in water contains 5 mcg of biotin, which is around 17% of the DV.

For comparison, this option contains about half of the biotin that one cooked egg provides.

3. Pork Chops

Pork chops are another red meat option for getting enough biotin in your diet. A cooked 3-oz. serving of pork chops contains 3.8 mcg of biotin, or 13% of the DV.

While most dietary guidance suggests consuming red meat in moderation to avoid potential health risks associated with saturated fat, bone-in rib pork chops are considered by some nutrition experts to be a lean red meat protein option, making them a healthier dietary choice.

4. Hamburger Meat

This popular barbecue option will provide you with some of the necessary biotin your body requires. A 3-oz. cooked hamburger patty offers the same amount as the same serving size of pork chops: 3.8 mcg of biotin, or around 13% DV.

While hamburger meat is higher in saturated fat, it also provides a substantial amount of protein, which is another key nutrient to prioritize in your daily intake.

5. Sunflower Seeds

Perhaps most often known for their vitamin E content, sunflower seeds also pack a good amount of biotin. A quarter cup serving of roasted sunflower seeds offers 2.6 mcg of biotin, or around 9% DV.

Research suggests that consuming these seeds as a snack may help support heart, immune, and metabolic health due to their essential nutrient (including biotin) content.

6. Sweet Potatoes

Although they’re a starchy carbohydrate food, sweet potatoes contain multiple key nutrients that can make them a healthy part of a well-balanced diet. When it comes to biotin, a half cup serving of cooked sweet potatoes offers around 8% DV of this nutrient, or 2.4 mcg.

In addition to their biotin content, you’ll get ample amounts of the antioxidant-rich beta-carotene, manganese, potassium, and vitamins A and C by including this vegetable in your diet.

7. Almonds

Packed with protein and fiber, almonds can also contribute to your daily biotin intake. A quarter cup of these roasted nuts will provide you with 1.5 mcg of biotin, or 5% DV.

What’s more, almonds can be consumed raw, roasted, or soaked, making them a versatile, nutritious, and filling snack that’s ideal for people on the go.

Tips for Getting Enough Biotin in Your Diet

The daily adequate intake of biotin for most healthy adults is 30 mcg. However, this amount can vary slightly depending on factors such as age and pregnancy status. Some tips that can help you meet your biotin goal include:

• The biotin content of certain foods can vary based on the processing technique (such as canning in salmon) or the season (such as the plant growth of cereal grains), so keep this in mind when including these options in your diet for biotin purposes.
• Some fortified foods, such as cereals, can help you meet your biotin needs if you don’t consume meat or animal products.
• While a biotin deficiency is rare, check with a healthcare provider about whether a biotin supplement would be appropriate for you.
• Some medications can impact biotin levels, so consider consulting a healthcare provider to determine if your medications could be affected.