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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


⁠Top 10 Biotin Sources

Biotin, also known as Vitamin B7 or Vitamin H, is essential for various bodily functions, including metabolism and maintaining healthy hair, skin, and nails. Here are some of the top sources of biotin you can incorporate into your diet: 


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A single large cooked egg contains approximately 10 mcg of biotin, making it a convenient and versatile source. 

1. Eggs 

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Almonds, peanuts, walnuts, and sunflower seeds are rich in biotin. A handful of these nuts and seeds provide a good dose of this vital vitamin. 

2. Nuts and Seeds  

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This fatty fish not only offers omega-3 fatty acids but also provides a significant amount of biotin. An 85g serving of cooked salmon contains about 5 mcg of biotin. 

3. Salmon   

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Loaded with beta-carotene and fiber, sweet potatoes are also a good source of biotin. Enjoy them baked, roasted, or mashed for a nutritious boost. 

4. Sweet Potatoes  

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Besides being a trendy superfood, avocados contain biotin. Adding avocado slices to salads or sandwiches can contribute to your biotin intake. 

5. Avocado 

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Milk, cheese, and yogurt are not only rich in calcium but also contain biotin. Opt for low-fat varieties for a healthier option. 

6.  Dairy Products 

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Incorporate whole grains like oats, barley, and brown rice into your diet to increase biotin intake. These grains offer fiber and other essential nutrients as well. 

7.  Whole Grains 

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Packed with vitamins and minerals, spinach is also a decent source of biotin. Include it in salads, smoothies, or cooked dishes for added nutrition. 


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Various types of mushrooms contain biotin, making them a great addition to vegetarian and vegan diets. Enjoy them sautéed, grilled, or added to soups and stir-fries. 

9.  Mushrooms 

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Skinless chicken breast is not only a lean source of protein but also contains biotin. Incorporate grilled or baked chicken into your meals for a nutritious boost of this essential vitamin. 

10. Chicken 

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Incorporating these biotin-rich foods into your diet can help ensure you meet your daily requirements for this essential vitamin, promoting overall health and well-being. Remember to maintain a balanced diet for optimal nutrition. 


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