Egg yolks:
Egg yolks are one of the best sources of biotin, with one large egg providing about 10 micrograms (mcg) of biotin.
Salmon:
Salmon is rich in omega-3 fatty acids and contains about 5 micrograms of biotin per 3 ounces.
Sunflower seeds:
Sunflower seeds are packed with nutrients, including biotin. One ounce provides about 2.6 micrograms of biotin.
Almonds:
Almonds are a good source of biotin, with about 1.5 micrograms per ounce.
Sweet potatoes:
Sweet potatoes are not only delicious but also rich in biotin, providing about 2.4 micrograms per medium-sized potato.
Avocado:
Avocado is a nutrient-dense fruit that contains about 2-6 micrograms of biotin per fruit, depending on its size.
Whole grains:
Whole grains like oats, barley, and wheat germ are good sources of biotin. One cup of cooked oats provides about 25 micrograms of biotin.
Peanuts:
Peanuts are rich in biotin, with about 5 micrograms per ounce
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Bananas:
Bananas are a convenient source of biotin, providing about 0.2 micrograms per medium-sized banana.
Mushrooms:
Mushrooms contain biotin, with about 2-6 micrograms per cup, depending on the variety.
Broccoli:
Broccoli is a nutrient-packed vegetable that contains about 0.4 micrograms of biotin per half cup when cooked.
Carrots:
Carrots are not only good for your eyes but also contain biotin, providing about 0.7 micrograms per medium-sized carrot.
Onions:
Onions are a flavorful addition to many dishes and contain about 0.2 micrograms of biotin per half cup when cooked.
Tomatoes:
Tomatoes are rich in biotin, with about 0.7 micrograms per medium-sized tomato.
Spinach:
Spinach is a nutrient-dense leafy green that contains about 0.5 micrograms of biotin per half cup when cooked.
Soybeans:
Soybeans are a good source of biotin, with about 0.6 micrograms per half cup when cooked.
Cheese:
Certain types of cheese, such as cheddar and Swiss cheese, contain biotin, with about 0.4 micrograms per ounce.
Yogurt:
Yogurt is a good source of biotin, with about 0.2 micrograms per 6-ounce serving.
Liver:
Liver is a nutrient-dense organ meat that contains biotin, with about 30 micrograms per 3 ounces when cooked.
Chicken:
Chicken is a good source of biotin, with about 4 micrograms per 3 ounces when cooked.
Beef:
Beef is another meat source of biotin, with about 2 micrograms per 3 ounces when cooked.
Pork:
Pork contains biotin, with about 2 micrograms per 3 ounces when cooked.
Cauliflower:
Cauliflower is a versatile vegetable that contains about 0.4 micrograms of biotin per half cup when cooked.
Raspberries:
Raspberries are a delicious fruit that contains about 0.2 micrograms of biotin per half cup.
Incorporating these biotin-rich foods into your diet can help ensure you're getting enough of this essential vitamin to support healthy hair, skin, and nails. Remember to eat a varied diet that includes a wide range of nutrient-dense foods for overall health and well-being.
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