Biotin Rich Foods: Deficiency, Eggs, Milk, Almonds & Other Biotin Foods

Knowing groups of biotin rich foods can help in boosting regular intake of a healthy diet with essential nutrients for overall improvements of your hair, skin and nails. Even though biotin can be taken as supplements, eating biotin rich foods is much better for your overall health.

List of Biotin Rich Foods

As stated earlier there are many foods foods rich in biotin. The major or common biotin rich foods are:

  • Eggs
  • Nuts and legumes
  • Whole grains
  • Dairy products
  • Meat and seafood
  • Fruits and vegetables
  • Beverages
  • Sunflower seeds
  • Berries

The above foods have been discussed in detail here below.

Nuts and legumes

A variety of nuts such as almonds, cashew nuts, walnuts, hazelnuts and almonds as well as nut based butter are high in biotin. Even though the concentration of biotin in nuts also varies from one type of nut to the other, nuts are still considered one of the best sources of biotin filled diet.

For example, 100 grams of walnuts and peanuts contain 37mcg of biotin while the same amount of pecans has less amount of biotin – about 28mcg. For those people interested in biotin rich foods for a healthy hair and strong nails, consuming nuts is good for them because they are not only rich in biotin, but they are also high in omega fatty acids, energy and other heart-healthy minerals essential for healthy nails and scalp.

There are also a variety of legumes rich in biotin as well as other nutrients- some of them include edamame, black eyed peas, green peas and kidney. Of all these nuts, green peas are very plenty in biotin with more than 40 mcg biotin in just 100 grams of fresh peas and 70mcg for dried peas.

They are also high in folic acid which makes them even better because they enhance the process of digestion. These legumes can be used in making biotin packed snacks and other products.

Another amazing thing about nuts and legumes is their portability- they can be easily carried around besides containing protein and other minerals for a healthy diet. Legumes and nut products are very essential for people on vegetarian diet- good substitute for nutritional value they would have received from fish and meat.


Eggs yolk is very high in biotin and protein. Even cooked eggs have sufficient supply of biotin among other vitamins, zinc and iron. Scrambled eggs with mushrooms are a great way of benefiting mainly because mushrooms are also biotin rich foods.

The other easy way is by adding snack and salad to chopped eggs if you want to avoid a whole meal based on eggs. It is however important to avoid taking too much white eggs because they contain some elements that binds biotin to avidun protein, thus acting as a catalyst for biotin deficiency.

Whole grains

A variety of whole grains/cereals and in particular barley, oats, and wheat are good source of biotin and vitamins which are essential for a healthy hair. It is estimated that a slice of whole wheat bread has as much as six micrograms of biotin. Besides, wheat bread also contains yeast which is another important source of biotin and vitamins.

There is also high concentration of biotin in rice bran- 66 mcg per 100 grams. It would be very beneficial to make these products as part of your meal if possible and even starting the day with a whole grain cereal.

Meat and Seafood

Some animal meat including liver and fish are known to contain significant amount of biotin. For instance, there are approximately 27 mcg of biotin in three ounces of cooked liver. A variety of meat including pork, beef and turkey meat are also high in biotin.

Seawater fish such as sardines and salmon are not only low in fats, but they are good sources of biotin and proteins.

Fruits and Vegetables

Frankly speaking, most fruits and vegetables are biotin rich foods with some exceptions. A number of vegetables reach in biotin include cabbage, mushrooms, tomatoes, carrots, bananas, cauliflower, onions, cucumbers and avocados are good source of biotin. Regular intake of fruits and vegetables filled diet is recommended for healthy body and their consumption is arguably the best way of getting vitamins and biotin into daily diet.

Fruits such as avocado, cauliflower and bananas should be eaten regularly because they are rich in biotin. Precisely, an average sized banana of about 100 grams contains about 120 mcg biotin. Bananas are also rich in calcium, potassium, manganese, iron, phosphorus and vitamins A, B6 and C.

Avocados have become popular in recent years for a good cause- they are high in biotin- with one piece containing 2-6 mcg biotin among other vitamins. Cauliflower is a type of cruciferous vegetables loaded with healthy promoting compounds including biotin. It estimated that a single serve of cauliflower provides 5% of daily biotin requirement. It is much better when taken raw, but cauliflower recipes can make enjoyable biotin rich diet.

Sunflower seeds

Sunflower seeds are significant source of biotin among other minerals such as iron, magnesium, calcium, potassium and vitamin B and E. These heart-healthy biotin foods can be used to make a great snack rich in biotin.

It is estimated that about 66 mcg of biotin is found in 100 grams of sunflower seeds. It is highly recommended to include a handful of sunflower seeds in your diet especially by those who require biotin for various reasons including healthy hair, skin and nails.


There are different types of berries with significant amount of biotin- they include cranberries, strawberries and raspberries. Consuming these berries will ensure a considerable amount of biotin gets into the body and will also provide good antioxidants among other health benefits.


There are a variety of beverages containing biotin- they include wine, black tea and beer. However, the consumption of these beverages should be limited to low levels because they also have caffeine which can have adverse effects on the body.

Biotin Deficiency – Signs and Symptoms

Biotin plays a significant role in production of energy and also remediates common disorders associated with lack of certain enzymes in the body. Unlike other nutrients, deficiency of biotin is very rare because the required amount of 30 mcg for adults can be easily obtained from foods.

Better still, biotin insufficiency can occur because it is water soluble substance and hence cannot be stored in the body- thus consistent intake is needed. The following are common signs and symptoms of biotin deficiency.

  • Dermatitis – inflammation of the skin is a common symptom of biotin insufficiency. Seborrhoeic dermatitis is a common disorder that causes itching and flaking of scalp that could result in balding.
  • Paresthesia and Hyperesthesia – These symptoms are common in children with biotin deficiency and refers to tingling sensation and numbness of the skin and abnormal increase in sensory organs.
  • Anemia – Slight anemia may also be caused by insufficient amount of biotin in the body – reduced ability of blood cells to bind and carry oxygen. Anemic condition could cause difficulty in breathing, fatigue, loss of concentration and heart failure among others.
  • Anorexia – This disorder lead to reduced appetite, depression, hallucinations and lack of or excessive sensations.
  • Keratoconjunctivitis – This condition is lowering of immunity and defects in T cells resulting in conjunctiva of the eyes and reduced ability to fight harmful virus and bacteria.
  • Irregular activity of the heart – Deficiency of biotin leaders irregular electrical activity of the heart and could lead to serious heart conditions. Children may also suffer from delayed development.

References and Sources

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