20 Foods High in Biotin for Healthy Hair and Nails

This Evidence Based article was written by

12. Cauliflower

Cauliflower is a very versatile food that you may want to start eating more of, not just because it contains biotin, but because it’s a cruciferous vegetable known to help with diseases like cancer and heart disease. A 100 gram serving of califlower contains 17 mcg of biotin. Try using it in the form of rice to replace the starchy stuff or even replace your standard pizza crust with one made out of cauliflower to avoid gluten. For more suggestions, try these top cauliflower recipes to help you lose weight.

13. Whole Wheat Bread

Whole wheat bread is often considered a healthier substitute for white bread, but these days it is also being held under the microscope because of the gluten it contains. Be that as it may, it’s also a good source of biotin and can help you reach your grand total for the day. It’s a surprising source of protein as well as iron, but can also be trouble on a carb-conscious diet. One slice of whole wheat bread contains anywhere from 0.02 and 6 micrograms of biotin.

14. Sardines

Sardines don’t enter the menu too often, but they should be reconsidered as a go-to food source. They’re packed with omega-3s and they provide a good amount of protein, as well as other vitamins and minerals like biotin. You may have to be creative to figure out how to eat more sardines, but it would be worth it.  Some people eat them with eggs in the morning or top their pizza with them.

berries are biotin rich

15. Berries

No matter which type of berry you go with, chances are high that you’ll be taking a big step towards getting enough biotin. The added bonus is that most berries like blackberries, blueberries, and strawberries are high in antioxidants, which can help you stay healthy and ward off things like cancer and heart disease by protecting you from free radical damage. A one-cup serving of strawberries contains 1.58 grams of biotin, which is five percent of your daily recommended value.

16. Almonds

Almonds make a great anytime anywhere snack and since they provide such a nice crunch they can help you kick junk food cravings like potato chips. They’re an excellent source of biotin and have plenty of calcium as well as healthy fats. Just be sure to keep your portions to a handful, since these can pack a lot of calories into a small portion. A one-quarter cup serving of roasted almonds contains 1.5 mcg of biotin.

17. Bananas

Bananas are always suggested as a way to get your potassium needs met, but they can also be used to get more biotin. Highly portable and naturally wrapped, these are a great way to get an energy boost during the day because of that potassium. They also have fiber to help you out with your digestion, and can be used in a number of recipes, as well as smoothies for added sweetness.  One banana contains 0.4 mcg of biotin.

18. Pork

Pork may not rank high on the list of healthiest foods, unless you’re on the ketogenic diet, but it does contain biotin in larger amounts than other foods, and made our list. If you select lean cuts of pork, you’ll sidestep the fattier pieces and get a good dose of protein, while keeping calories down as well. A three-ounce serving of pork chop contains 3.8 mcg of biotin.

19. Soybeans

Soybeans are a decent source of biotin, as well as key health factors like protein and fiber. They are often used as a meat substitute in vegetarian cuisine, and there are many ways to prepare it, include tofu and tempeh. This makes it a good source of biotin for vegetarians and vegans looking to maintain healthy biotin levels.

20. Sweet potato

Sweet potatoes are one delicious way to get your biotin needs met! A one-half cup serving of cooked sweet potatoe contains 2.4 mcg of biotin. If you’re running out of ideas on how to enjoy these babies, try checking out this article for 19 recipe ideas.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Users Comments:

  • DMB

    I think that if this page is about biotin rich foods, you should note the amount of biotin in every item you eat and how much of it should be eaten to obtain that amount. It doesn’t help me to say mention a food, say it’s a good source of biotin and then tell me the exact amount of iron (not biotin) Also, the page should give obvious size listings for the quanty. I found it puzzling to have noted 100grams of swiss chard/Bananas. who buys swiss chard/bananas by the gram?

    Is it just me?

    • Gina

      No, it’s not just you. I believe if you went to WHfoods.com, you’ll find what you’re looking for.
      I hope that helps.

    • Kate

      Thank you. Useful article, but I was like, “Where is the Biotin amount in each description?”

    • miss p

      I agree it would be nice to see how much biotin was in each food

      • Shanna

        Yup I don’t even know why they list the calories amount, this is not about calories and what is the purpose to know the calories of any food? The reason why Americans are sick is because the only thing they worry about is the calories calories calories. I seriously couldn’t care less about calories, and the day people decide to forget about the caloric amount in foods and start to worrying about the chemicals, ingredients and nutrition, things will get better, calories mean nothing and should be completely ignore. Well who will believe me anyways! But this was imposed simply for marketing purposes. Calories mean nothing! Looking for low calories diet is the main reason everyone is sick, but again who will believe me…

  • Emmy Bright

    I enjoyed this page about food rich in biotin. Pls is it the yolk of egg that is rich in biotin or the white?

  • Nothando

    Id agree that having the amount of biotin each food contains would’ve been useful. But its also good to know the listing of the foods that contain biotin. . .

  • Susan

    I find this article very useful, and I don’t need amounts of biotin listed.
    I’m happy to see I already eat several of the items, and probably get enough biotin. However, I’ll include more avocado and mushrooms after reading the article.
    Google can help me with the amounts, if I need to, but I don’t, because I want to eat a variety of food anyway, and not just the one with the most biotin, as I also need other vitamins to stay healthy.

  • gordon

    The above coments from DMB are corect, this is a usless article.

    • Diane Decker

      AHHHHHHHHHHHH gordon is lazy & can’t do any work for himself. It is too much work to pick up a book & look up the nutritional value of Biotin. Sorry, gordon, guess your gonna have to go through life & loose out on a lot of things. You will soon learn that you are not spoon-fed all you would like to be. Sometime you have to look things up on your own! Same goes for a lot of people who wrote before you. LAZY LAZY LAZY!!!!!!!!!

  • gordon

    Sorry, correct email is as abiove not savtsky

  • rosemarie

    i found this article on biotin so useful. the info was enough to fill the reason i went to the biotin ,

  • GMat

    Fyi, Biotin is water soluble. Which means your body will not store it. It will eliminate any excess.

    • Diane Decker

      GMat, your comment was very helpful & informative! I am sure it was not the type of data t gordon would be interested in, but who cares about him. He only want to be fed the world. Thank you again. *I* appreciated your comment.

  • Denzel

    Ok, so the article doesn’t give you the precise information that you want …but It does give you information. Please, its up to you to use that information to find out exactly what you need to know and stop blaming the article for not telling you the exact amounts you should be eating.

  • Dawnshottom

    Comfry I’d good for

  • ramat

    can we uh just take biotin pills

  • Julie

    I have B12 injections, can I have B7 injections too, for Biotin intake???

  • Julie

    I eat most of the food on the list, but my nails are still very weak!!! My skin and hair are normal just have problems with my nails, just fingernails toe nails are strong!!!

  • Michelle

    If you Google biotin rich foods, there is an article from livestrong.com that provides foods rich in biotin, along with amounts of biotin in each food.

  • dk

    Found the article very helpful. It answered the general questions I had about what foods to eat to make sure I am getting enough Biotin in my diet. I already eat many of the foods on the list on a weekly basis, so I’m good! Thank you!

  • Jenna fox

    Honestly so helpful my hair as well as my grandma Lily’s fell out with free increasing my daily intake of these things especially peanut butter. It only stuck to my hair. I suggest ghee for hair growth as well as African black soap. I LOVE AFRICAN THREADING.
    -Jenna Fox

  • Amrita Mondal

    Thank you.This articles are very helpful…This is one of my important part of experience….

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