Nuts, root vegetables, and eggs are among our best sources of biotin. Each can contain more than a quarter of your daily biotin need in a single serving.
Although their contribution is not fully noted in the charts on this page, tofu, mushrooms, and many types of seeds can be biotin-rich foods. Each of these can contain close to 10% of a daily requirement per serving.
Other animal foods like milk and meat can make up another chunk of your biotin requirement. Expect 2-10% of the daily requirement from each serving in this category.
| Food |
Serving
|
Biotin (mcg)
|
|---|---|---|
| Yeast |
1 packet (7 grams)
|
1.4-14
|
| Bread, whole-wheat |
1 slice
|
0.02-6
|
| Egg, cooked |
1 large
|
13-25
|
| Cheese, cheddar |
1 ounce
|
0.4-2
|
| Liver, cooked |
3 ounces*
|
27-35
|
| Pork, cooked |
3 ounces*
|
2-4
|
| Salmon, cooked |
3 ounces*
|
4-5
|
| Avocado |
1 whole
|
2-6
|
| Raspberries |
1 cup
|
0.2-2
|
| Cauliflower, raw |
1 cup
|
0.2-4
|
47. Staggs CG, Sealey WM, McCabe BJ, Teague AM, Mock DM. Determination of the biotin content of select foods using accurate and sensitive HPLC/avidin binding. J Food Compost Anal. 2004;17(6):767-776. (PubMed)
48. Briggs DR, Wahlqvist ML. Food facts: the complete no-fads-plain-facts guide to healthy eating. Victoria, Australia: Penguin Books; 1988.
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