What Foods Contain Biotin? Top 10 Picks

The strongest measured food source in this list is liver, with 100 µg of biotin per 100 g, while sunflower seeds provide 29 µg per 100 g and fried whole egg provides 19.3 µg per 100 g. Biotin also comes from plant foods, nuts, seeds, eggs, yeast products and cereals, but amounts are approximate and vary by food and serving size.

Where does biotin come from, and why do familiar food lists often make it sound as though one “superfood” holds the answer? The practical answer is more useful: biotin, also called vitamin B7, appears in both animal and plant foods, but the concentration can differ sharply between foods and between serving sizes.

This guide compares ten everyday options, including sunflower seeds, eggs, peanuts or peanut butter, salmon, sweet potatoes, spinach, chicken, mushrooms, beef and almonds. It also explains which choices suit vegetarian and vegan diets, how preparation can affect practical absorption, and how allergies or dietary restrictions change your options.

The Australian Eat For Health guidance makes the variation clear. Liver provides 100 µg per 100 g, while meats and plant foods in the same fact sheet provide about 1 µg per 100 g. That doesn't mean you need to eat liver, or that every meal should be measured to the microgram. It means a varied plate is more realistic than searching for one cure-all food. (Australian biotin guidance)

1. Eggs

Could eggs be a practical way to add biotin to an everyday meal? The whole egg combines biotin-containing yolk with protein-rich white. Fried whole egg contains approximately 19.3 µg of biotin per 100 g, although the amount in one egg varies with its size and preparation. (Australian food biotin table)

The yolk matters because it contains more of the egg's micronutrients, including biotin. Removing it reduces the nutritional value of the serving. Try eggs with spinach and wholegrain toast at breakfast, or add a cooked egg to a sweet potato bowl after training. These pairings provide protein and other nutrients, rather than relying on biotin from one food alone.

Practical rule: Include the yolk and white unless a healthcare professional has given you a specific reason not to.

Raw egg white needs a separate caveat. It contains avidin, a protein that can bind biotin and reduce absorption. Cooking is therefore the sensible everyday choice. Soft-boiled, poached, scrambled and baked eggs can all fit, provided they are cooked safely for your circumstances.

If you record meals alongside training, the Venus AI Smart Scale: Body Composition & Body Fat Scale can help track nutrition and observe body-composition trends. It cannot measure biotin status, and scale readings should not be treated as proof that a nutrient is working.

The embedded preparation shows one way to keep the yolk central while serving the egg as part of a complete meal.

2. Almonds

A measured 1-ounce serving of almonds provides approximately 1.5 µg of biotin. That amount is modest compared with more concentrated foods, yet almonds are practical because they store well and fit snacks, breakfasts and main meals.

Use the serving as a guide rather than eating straight from the packet. Stir almonds into porridge or yoghurt, blend them into a smoothie, or add them to a salad or grain bowl. Almond butter can be spread on toast or paired with fruit. A small container or kitchen scale makes portions easier to judge.

How almonds fit different diets

Almonds suit vegetarian and vegan diets. They do not suit anyone with a tree-nut allergy, and cross-contact may occur in packaged products. Check the label when allergies affect your household, and choose a nut-free alternative if needed.

For a vegan snack, pair an apple with almond butter. A practical breakfast is oats topped with almonds and fruit, served with a fortified plant drink if that fits your diet. For a mixed meal, add almonds to a grain bowl with vegetables and beans. These combinations provide protein, fibre and other nutrients, while almonds contribute a smaller amount of biotin.

Almonds are generally eaten raw or roasted. Roasting changes texture and flavour, but portion size still matters because nuts are energy-dense. Almond butter may also contain added salt or sugar, so compare labels when choosing between products.

Some people tracking fertility pair diet logging with temperature tracking. The Venus Smart Basal Thermometer for Ovulation, Bluetooth BBT Tracker with App records basal body temperature. It does not assess dietary biotin or show whether almonds have changed hormone health.

Choose the nut you can use consistently, then add variety through seeds, legumes, vegetables and whole grains.

3. Salmon

A 3-ounce serving of salmon provides approximately 5 µg of biotin. It also supplies a practical protein portion for lunch or dinner, making it useful in pescatarian and mixed diets. The biotin amount is modest, so treat salmon as one contributor rather than the sole source.

Bake or poach the fish, then serve it with sweet potato and spinach. Flaked salmon also works in a grain bowl, salad, or wrap with vegetables and a yoghurt-based dressing. Combining foods in one meal spreads protein, fibre and other nutrients across the plate.

Serving and suitability notes

Use the 3-ounce portion as a guide, whether you measure cooked fish with a scale or compare it with a palm-sized serving. Salmon suits pescatarian and mixed diets, but not vegetarian or vegan diets. People with a fish allergy should choose another food from this list. Check labels or ask a fishmonger about sourcing if that affects your choice.

Pregnancy-related food planning involves more than biotin. Review broader nutritional needs and diet tips during pregnancy and discuss personal questions with a healthcare professional.

Salmon can fit beside eggs, seeds and vegetables, but it is not a treatment for hair loss, skin concerns or diagnosed biotin deficiency. Fresh, frozen or canned options can all support a varied eating pattern, provided preparation and storage suit your needs.

4. Sweet Potatoes

A medium cooked sweet potato provides approximately 2.4 µg of biotin, making it a useful supporting food rather than a concentrated source. It fits especially well in vegan and vegetarian diets, while also working in mixed meals.

Use half or one cooked potato as the carbohydrate portion of a meal. Keep the skin if it is clean and suitable to eat, then bake, steam or roast it. Roasting at 200°C for 40 minutes brings out its natural sweetness without added fat.

Pair the potato with protein and another vegetable. Chickpeas and cooked spinach create a vegan combination. Lentils and mushrooms offer another plant-based option, while egg and spinach suit a vegetarian meal. For a mixed diet, serve it beside eggs or salmon. Mashed sweet potato can join a family meal, and wedges can fit a snack plate.

Sweet potato contributes less biotin than concentrated foods such as liver, yeast or some seeds. Its practical value is the way it adds biotin to an ordinary meal, alongside carbohydrate and other nutrients. Australian food guidance notes that everyday foods may contain smaller amounts, so combining several foods is a sensible approach. (Australian biotin fact sheet)

Cooking changes texture and water content, so comparisons between raw and cooked portions are approximate. For serving ideas, find sweet potato side dishes that can fit vegan, vegetarian or mixed meals.

5. Spinach

How much biotin does spinach provide? One cup of raw spinach contains approximately 0.5 µg of biotin. That is a modest contribution, yet spinach works well because it is easy to add to everyday meals. The amount applies to a measured raw serving, while cooked spinach becomes more compact as water leaves the leaves.

Use the cup in a salad, blend it into a smoothie, or wilt it into eggs, pasta, soup or a grain bowl. For a vegan meal, stir cooked spinach through lentils and serve it with sweet potato. For a vegetarian option, combine it with eggs. A mixed-diet meal could pair spinach with chicken or salmon.

Combine spinach with a wider nutrient pattern

Spinach contributes biotin alongside other nutrients found in leafy greens. It does not by itself address hair, skin or nail concerns, so build the plate around protein, energy and a variety of foods.

People planning pregnancy can focus on overall dietary adequacy instead of biotin alone. The guide to foods rich in iron for pregnancy covers a different nutrient and illustrates why meal planning should include several nutritional priorities.

Wash fresh spinach carefully, store it properly and cook it to your preferred texture. Raw leaves suit quick meals, while cooked spinach makes a smaller portion easier to combine with lentils, eggs or other foods.

6. Chicken Breast

How can chicken breast contribute to a biotin-friendly meal? A measured 3.5-ounce serving provides approximately 2.3 µg of biotin. That is a modest amount, so chicken works best as the protein anchor alongside vegetables, grains, seeds or other biotin-containing foods.

For a mixed-diet lunch, slice cooked chicken over salad and add sweet potato. You can also serve it with vegetables, or build a grain bowl with sunflower seeds. Cooked leftovers suit wraps, soups and stir-fries, making the same ingredient easier to use across several meals.

Preparation and dietary suitability

Chicken suits mixed diets, not vegetarian or vegan diets. Handle raw poultry carefully and cook it thoroughly. Baking, grilling, poaching and pan-cooking are practical options, although the final biotin amount can vary with the cut, preparation method and serving size.

Its biotin contribution is much smaller than the Australian liver benchmark of 100 µg per 100 g, as reported in the Australian Eat For Health biotin fact sheet. Treat chicken as one part of a varied plate rather than a concentrated biotin food.

For pregnancy, discuss protein powders or major dietary changes with a qualified professional. The guide to protein powder during pregnancy can provide background for that conversation, but it does not replace individual advice.

7. Mushrooms

Mushrooms, especially shiitake, provide approximately 2.4 µg of biotin per 3.5-ounce serving. This measured portion makes them a useful supporting food for vegetarian and vegan diets, and they add savoury flavour and umami depth to meals, whether or not they include meat or dairy.

Sauté them with garlic and olive oil, fold them into an omelette, or add them to pasta, soup, rice and stir-fries. A vegan bowl combining mushrooms, lentils, spinach and sweet potato brings several plant-based biotin sources together without requiring a supplement.

Mushrooms support a varied diet; they do not replace it.

Choosing and cooking mushrooms

Shiitake can provide a meatier texture, while button mushrooms are convenient and widely available. Buy mushrooms from reputable retailers, store them as directed and cook them properly. Their biotin content can vary with type, growing conditions, storage and preparation, so treat the listed amount as an approximation.

Mushrooms can also help meals feel satisfying when reducing animal foods. For a vegetarian option, try mushroom carbonara with an egg-based sauce. For a vegan version, use a creamy plant-based sauce. These mushroom carbonara tips explain a practical cooking approach.

8. Peanuts and Peanut Butter

Could a modest serving of peanuts add biotin without making a meal complicated? Peanuts provide approximately 130 µg of biotin per 100 g in Australian-listed food data. A typical portion is smaller than 100 g, so the amount served will be lower. Use the figure as an estimate, since products and serving sizes vary.

For a practical portion, measure peanut butter onto wholegrain toast, stir it into porridge, or serve it with apple or banana. Roasted peanuts add crunch to salads, noodle bowls and snack mixes. Peanut butter is convenient for busy parents and active people, yet it is energy-dense, so measuring a spoonful into a bowl is more reliable than eating directly from the jar.

Allergy and label checks

Peanuts are legumes rather than tree nuts, but peanut allergy can be serious. Read allergy statements and avoid shared utensils or products when cross-contact is a concern. Smooth and crunchy versions can both fit, depending on preference. Check the ingredient list if you want to limit added salt, sugar or oils.

Peanut butter with fruit makes a simple snack containing carbohydrate, fat and some protein. In a vegan or vegetarian meal, spread it on toast or add it to porridge. In a mixed diet, use peanuts as a topping alongside eggs, chicken or vegetables. Rotate them with sunflower seeds, mushrooms, spinach and sweet potato rather than relying on one food.

If you are comparing products or portions, these find peanut butter calorie info can help you interpret labels. The biotin content of a specific product may vary, so do not assume every jar has the same profile.

9. Beef

Beef helps explain why asking “what foods contain biotin” requires attention to the specific cut. Liver is especially concentrated, while ordinary beef contains much less. A practical serving of lean beef supplies an approximate amount of biotin, but the value varies with the cut, preparation and serving size. Treat it as one contributor, not a guaranteed way to meet a target.

A simple plate could include lean beef with spinach, mushrooms and sweet potato. This combination adds several food sources without making beef the centre of your entire biotin intake. Choose a portion that suits your usual eating pattern, and cook the meat safely. If you avoid red meat, eggs, salmon, chicken or plant foods can fill a similar meal-planning role.

Liver needs a separate caution

Liver should be considered separately from steak. Its concentrated nutrient profile means people who are pregnant, taking medication or managing a medical condition should ask a healthcare professional whether it suits them and how often to include it. A food with more biotin is not automatically appropriate for every person.

Vegetarians and vegans will not use beef, yet the comparison still helps clarify that biotin is spread unevenly across foods. Eggs, cereals, vegetables and other choices can contribute without relying on organ meats.

Try sliced beef with roasted sweet potato, mushrooms and capsicum, or serve it beside a tomato and spinach salad. The useful goal is a varied, suitable plate, rather than choosing the most concentrated food available.

10. Sunflower Seeds

Sunflower seeds are a practical plant-based option because they add flavour and texture without changing a meal's basic structure. Australian food data report approximately 29 µg of biotin per 100 g. That figure describes a measured weight, not a typical handful, so use a smaller portion that fits your energy needs.

Stir seeds through porridge or yoghurt, scatter them over salad and roasted vegetables, or add them to a smoothie bowl. For a portable snack, pack a small amount of unsalted seeds with fruit. People with a seed allergy should choose another suitable food, such as peanuts or almonds.

Make seeds part of a pattern

Sunflower seeds suit vegan and vegetarian diets. They can also complement mixed-diet meals. Try oats, sunflower seeds and fruit at breakfast; chickpea, spinach and seed salad at lunch; or roasted sweet potato with mushrooms and seeds for dinner.

A comparison of Australian food data lists yeast dry powder at 200 µg, roasted salted peanuts with skin at 130 µg, instant coffee powder at 100 µg, raw hazelnuts at 79 µg, sunflower seeds at 29 µg and fried whole egg at 19.3 µg, all per 100 g. (Australian biotin food table) These values are useful for comparing foods on the same weight basis, yet they do not mean you should eat large portions. Serving size, dietary suitability and the rest of the meal still matter.

Top 10 Biotin-Rich Foods Comparison

Item	🔄 Preparation / Complexity	⚡ Resource / Accessibility	⭐ Expected outcomes	📊 Ideal use cases	💡 Key advantages / Tips
Eggs	Low, simple cooking; raw carries safety risk	Widely available, inexpensive year-round	⭐⭐⭐⭐, ~10 mcg biotin + complete protein; supports muscle recovery & skin/hair	Pre-workout breakfasts, meal prep, budget protein source	Use whole eggs; soft‑boil/light cook to preserve biotin; track intake with app
Almonds	Minimal, ready to eat; portion control needed	Readily available; moderate cost	⭐⭐⭐, ~1.5 mcg/oz; vitamin E, magnesium, sustained energy	Portable snack, pre-workout nibble, smoothie add‑in	Measure portions (1 oz); pair with fruit; choose raw/dry‑roasted
Salmon	Moderate, requires cooking and proper storage	Less accessible; higher cost; perishable	⭐⭐⭐⭐, ~5 mcg/3oz; omega‑3 anti‑inflammatory, recovery, hormone support	Recovery meals, skin/hormonal support, family dinners	Consume 2–3 servings/week; bake/grill/poach; choose responsibly sourced
Sweet Potatoes	Low, bake/steam; keep skin for max nutrients	Affordable and widely available	⭐⭐⭐, ~2.4 mcg/medium; complex carbs, potassium, fiber	Post‑workout carb replenishment, family meals	Bake/steam, keep skin on, pair with protein like salmon or chicken
Spinach	Low, raw salads or light wilt; cooking reduces some nutrients	Very accessible and inexpensive	⭐⭐, ~0.5 mcg/cup raw; high folate, iron, magnesium	Fertility support, pre‑workout smoothies, endurance athletes	Eat raw for max vitamins; pair with vitamin C to enhance iron absorption
Chicken Breast	Moderate, requires proper cooking to avoid dryness	Widely available, affordable lean protein	⭐⭐⭐⭐, ~2.3 mcg/3.5oz; very high protein for muscle repair	Muscle building, meal prep, post‑workout recovery	Bake/grill/poach; include 4–5x weekly; pair with carbs like sweet potato
Mushrooms (Shiitake)	Low–moderate, clean and cook; can sun‑expose for vitamin D	Moderately available; shorter shelf life	⭐⭐⭐, ~2.4 mcg/3.5oz; beta‑glucans for immune support	Immune support during heavy training, low‑calorie meals	Choose shiitake/maitake; lightly sauté; include 3–4 servings weekly
Peanuts / Peanut Butter	Minimal, ready to eat; watch additives in commercial PB	Very accessible and affordable; common allergen	⭐⭐⭐⭐, ~5.5 mcg/¼ cup; protein, healthy fats, magnesium	Quick snacks, pre‑workout toast, portable energy	Choose natural PB, measure servings (2 tbsp), pair with fruit
Beef	Moderate, cook to safe temp; choose lean cuts to reduce fat	Widely available but costlier; sustainability concerns	⭐⭐⭐⭐, ~3.2 mcg/3.5oz; heme iron, zinc, B‑vitamins for metabolism	Muscle development, iron/zinc support, fertility planning	Select lean cuts, grill/broil, include 2–3 servings weekly
Sunflower Seeds	Minimal, ready to eat; portion control advised	Affordable and widely available; shelf‑stable	⭐⭐⭐⭐, ~9.6 mcg/¼ cup; vitamin E, selenium, high biotin	Portable snack, thyroid/hormone support, salad topping	Choose raw unsalted, pre‑portion (¼ cup), add to salads or yogurt

Build a Biotin-Friendly Plate That Fits Your Diet

There isn't one best food for everyone. Liver is the standout historical benchmark for biotin density in the Australian context, but it may not suit your preferences, pregnancy planning, medical situation or usual eating pattern. The more practical answer is to rotate several foods and let each one contribute something different.

For a mixed diet, rotate eggs, salmon, chicken and lean beef with plant foods such as spinach, mushrooms, sweet potatoes, sunflower seeds, peanuts and almonds. Eggs can anchor breakfast, salmon can form the centre of a dinner, and chicken can make meal-prepped lunches easier. Beef, including liver where professionally appropriate, is another option, but it doesn't need to appear on every plate.

Vegetarians have plenty of choices. Build meals around eggs, almonds, peanuts or peanut butter, sunflower seeds, mushrooms, spinach and sweet potatoes. A vegetarian breakfast might combine eggs, spinach and sweet potato. Lunch could be a mushroom and spinach grain bowl topped with sunflower seeds, while peanut butter and fruit makes a quick snack.

Vegans can build around sunflower seeds, peanuts, almonds, mushrooms, spinach and sweet potatoes. Try oats with sunflower seeds and almonds in the morning, a chickpea and spinach salad at lunch, and a mushroom, sweet potato and lentil bowl at dinner. These foods don't provide identical amounts, so variety matters more than finding a single winner.

A simple daily framework

• Breakfast: Eggs with spinach and sweet potato, or oats with almonds and sunflower seeds.
• Main meal: Salmon with vegetables, or chicken with sweet potato and mushrooms.
• Plant-based meal: Lentils, mushrooms, spinach and seeds served with a grain.
• Snack: Peanut butter with fruit, or a measured portion of almonds or sunflower seeds.

The figures in this article are approximate, and Australian food data show that biotin levels can vary considerably between foods and preparations. Bread and crumpets, for example, have been measured at about 1.2 to 9.4 µg per 100 g serve, showing that staple grain foods can contribute measurable amounts but usually need to be combined with other foods. (Australian bread and crumpet biotin data)

Allergies, pregnancy, medical conditions and medication interactions deserve individual advice. If you're experiencing hair loss, brittle nails or skin changes, don't assume biotin is the cause or the solution. A healthcare professional can help assess your symptoms and diet. An optional tool such as the Venus AI Smart Scale and App may help you log meals and observe body-composition trends, but tracking doesn't prove your biotin status.

---

Venus Health Co. offers app-connected tools for recording nutrition, body-composition trends and basal body temperature at home. If you want a more organised way to monitor these broader health patterns while building biotin-containing meals, visit Venus Health Co. and explore the available tools.