Reviewed by: Dr. Nikita Toshi
Disclaimer: Informative, not prescriptive.
Eggs are packed with B vitamins, protein, iron, and other nutrients. The yolk is especially rich in biotin, which is also known as vitamin B7.
Peas, beans, and lentils are full of protein, fiber, and lots of other nutrients. Among them, peanuts and soybeans are top sources of biotin.
Nuts and seeds give you fiber, healthy fats, and protein. A 20 gm serving of roasted sunflower seeds provides 10% of your daily biotin needs, while 30 gm roasted almonds give you 5%.
Liver and some organ meats have lots of biotin.
Sweet potatoes are packed with vitamins, minerals, fiber, and antioxidants. They're also a great source of biotin.
Mushrooms have biotin, which keeps them safe from bugs. Approx 120 gm of canned button mushrooms gives you about 10% of your daily biotin needs.
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Banana contains fiber, carbs, and vitamins. Even a small banana gives you about 1% of your daily biotin needs.
Broccoli packed with fiber, calcium, and vitamins A and C also has a bit of biotin.
Nutritional yeast is rich in biotin. Just two tablespoons of yeast gives you about 69% of your daily biotin needs.
Avocados have folates and unsaturated fats and are also rich in biotin. A medium avocado gives you about 6% of your daily biotin needs.