20 Foods High in Biotin for Healthy Hair and Nails

A biotin deficiency doesn’t occur very often, but not getting enough can leave your hair and skin in less than optimal condition. Getting enough biotin can also mean an increased metabolism, balanced blood glucose levels, and is simply one of the B Vitamins that you don’t want to be without for too long. Luckily it’s pretty easy to stay topped up on it, and very rarely will the average person run a shortage.

20 Foods High in Biotin- for healthy hair and nails.

mushrooms are high in biotin

1. Mushrooms
Mushrooms are a healthy food overall, but if you’re concerned about your Biotin levels, you may want to be sure to include mushrooms in your cooking, or gravitate more towards menu items that include them. In addition to being a good source of Biotin, they bring with them a mix of healthy nutrients and minerals, and shouldn’t be overlooked as a healthy food. Try different types of mushrooms to see which you like best. Serving Size (100 grams), 38 calories, 19% RDA of Iron.

2. Tuna
Tuna is rich in Biotin, and also has plenty of other health benefits that make it worth adding to your diet a few times a week. You don’t want to consume too much of it, as many health experts say the mercury it contains can become a problem with frequent consumption. It’s a great source of protein and omega-3s as well so it does a lot for your body and your overall health goals. Serving Size (100 grams),184 calories, full day’s supply of Vitamin B12.

3. Turkey
Not only is turkey a great way to get protein to help build lean muscle, it’s a source of Biotin and is one reason why most Americans do not run a Biotin deficit. As long as you’re sticking to skinless boneless turkey breast that’s been roasted you’ll be keeping the fat down, making this part of a healthy diet. That’s why you’ll see turkey included on some of the most popular diet plans. Serving Size (100 grams), 104 calories, 18g protein.

4. Avocados
Avocados are full of so many vitamins, minerals, and other healthy things like protein and fiber, that it’s no surprise that you can use them for added Biotin. They provide a good portion of healthy fat as well, both monounsaturated and polyunsaturated, so no matter how you use them, in a recipe, on a salad, or on their own, you’re going to get a good boost of nutrition. Serving Size (100 grams), 160 calories, 485mg of potassium.

swiss chard

5. Swiss Chard
Swiss chard often gets overshadowed by other leafy greens like spinach and kale, but it’s every bit as healthy and can help you keep your Biotin levels where you want them. In addition to all of the Vitamin A they provide, they’re also full of fiber, magnesium, and Vitamin C. It’s an all around good-for-you green that you can use in salads and smoothies for better health. Serving Size (100 grams), 19 calories, full day’s supply of Vitamin A.

6. Eggs
The debate still goes on as to whether eggs are good for you or not. Some say they are, some say they aren’t, and other go back and forth on the healthiness of the yolk compared to the white. But one thing is certain, and that is that eggs provide you with Biotin, so if you’re looking to up your levels you may want to consider eating them. They also provide protein and other nutrients, as well as cholesterol. Serving Size (100 grams), 155 calories, 13g protein.

7. Salmon
Salmon often gets praise for its high levels of protein and omega-3 content, and it’s true that 20% of salmon is all protein. You’ll often see salmon used in sushi rolls, and it is also used as a main dish all by itself, served with a side of asparagus or broccoli as well as basmati rice or quinoa makes a complete meal. Many health experts suggest eating salmon multiple times per week for its anti-inflammatory properties. Serving Size (100 grams), 208 calories, 20g protein.

8. Sunflower Seeds
This snack usually seen being consumed on the baseball diamond is actually a great source of minerals like magnesium, and vitamins like Biotin. Try to eat them raw so that you’re not getting the added fat and calories that come with dry roasted sunflower seeds. Buying organic is also a good idea, since conventional seed farming involves the use of plenty of chemicals. Serving Size (100 grams), 584 calories, 81% RDA of magnesium.

9. Liver
Eating beef liver is not quite the same as eating beef, as it has loads more minerals in it, as well as additional vitamins, depending on the cut. You can be sure that you’re getting a good boost of Biotin when you eat liver. It’s also a rich source of iron and magnesium but perhaps not as readily available as some beef. Visiting a butcher shop may be your best bet. Serving Size (100 grams), 516 calories, 4g total fat.

peanut butter

10. Peanut Butter
If you love the taste of peanut butter you’ll be happy to learn that it’s helping you stay on top of your Biotin needs. It is packed with protein, but can also provide a large number of calories in just a small amount. In his book The Abs Diet, author David Zinczenko lists peanut butter as a superfood and shows how to incorporate it more into a healthy diet, using it as a tasty additive to nutritious smoothies. Serving Size (100 grams), 589 calories, 24g protein.

11. Cheese
Cheese usually gets the ax when it comes to diet plans because of its high fat, cholesterol, and sodium content. When used sparingly it can be a good source of Biotin, as well as being high in calcium and Vitamin B12. While it’s best not to overdo it with cheese, it can sometimes be hard to avoid it since it shows up in so many different recipes and menu items. Serving Size (100 grams), 402 calories, full day’s supply of calcium.

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. Try using it as a way to make “mashed potatoes” or even replacing your standard pizza crust with one made out of cauliflower to avoid gluten. Serving Size (100 grams), 25 calories, 80% RDA of Vitamin C

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. Serving Size (100 grams), 270 calories, 10 grams protein.

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. They tend to contain a bit more fat than other fish, so you’ll want to keep your portions in check. You may have to be creative to figure out how to eat more sardines, but it would be worth it. Serving Size (100 grams), 208 calories, full day’s supply of Vitamin B12

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. Serving Size (100 grams), calories vary, rich source of vitamins.

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, 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. Serving Size (100 grams), 576 calories, 72% RDA of calcium.

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. Serving Size (100 grams), 89 calories, 358mg of potassium.

18. Pork
Pork may not rank high on the list of healthiest foods, but it does contain Biotin in larger amounts than other foods, and made out 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. Serving Size (100 grams), 179 calories, 22g of protein.

19. Soybeans
Soybeans are a rich 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 health Biotin levels. Serving Size (100 grams), 173 calories, 17g of protein.

20. Beef
The slogan for beef is that it’s “what’s for dinner” and if you’re trying to keep your Biotin levels steady it’s not such a bad idea. In addition to a respectable amount of protein and other minerals, it’s also provided you with Biotin. As long as you keep your portion sizes in check and stick with lean cuts of beef, you’ll be getting all of these benefits with few drawbacks. Serving Size (100 grams), 332 calories, 14g of protein

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  1. DMB says:

    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 says:

      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 says:

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

    • miss p says:

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

      • Shanna says:

        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…

  2. Emmy Bright says:

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

  3. Nothando says:

    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. . .

  4. Susan says:

    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.

  5. gordon says:

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

    • Diane Decker says:

      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!!!!!!!!!

  6. gordon says:

    Sorry, correct email is as abiove not savtsky

  7. rosemarie says:

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

  8. GMat says:

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

    • Diane Decker says:

      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.

  9. Denzel says:

    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.

  10. Dawnshottom says:

    Comfry I’d good for

  11. ramat says:

    can we uh just take biotin pills

  12. Julie says:

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

  13. Julie says:

    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!!!

  14. Michelle says:

    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.

  15. dk says:

    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!

  16. Jenna fox says:

    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

  17. Amrita Mondal says:

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

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