Biotin comes in two forms out of which free biotin which is the one that is found in plants is more suitable when it comes to absorption. This is because in protein based biotin your body has to break the protein-biotin bond and convert it into biotin before it can be used. Free biotin does not require the same which is why it is the preferred form of biotin and the ideal way to consume it. The best sources of biotin are thus plant-based.

Biotin is a necessary part of our diet and can be found in many foods. Some common sources are:

1-Cooked Beef Liver

Cooked beef liver is the ideal source of biotin especially when you want to keep the amount of carbs in your diet on a low. There is around 31 mcg of biotin in every three ounces of cooked beef liver and its preparation is easy. Organ meats in general tend to be rich in biotin and do not contain too many carbs. The liver you get should be from an organic source so it is free from any sort of antibiotics or hormones.


Whole eggs are the ideal food as they are full of healthy fat and do not contain any carbohydrate. Each egg contains around 10 mcg of biotin which should give you a suitable daily amount of biotin if you eat three eggs per day but if your biotin levels are low then it would be best to incorporate other sources as well.

While eggs are a great source of biotin, it is still the protein based form and thus one should try to add other forms that are plant-based and contain free biotin into their diet as well. It is important to make sure the eggs are organic and do not contain antibiotics.


Canned pink salmon contains around 5mcg of biotin in every three ounce serving. Another good source of biotin is canned tuna and it provides you with 0.6mcg per every three ounce serving. Canned fish tend be high in sodium, however, and should be consumed with caution.

When looking for the best brand of canned salmon for yourself, try to look for ones that are wild-caught and do not contain any additives. Wild-caught fish tend to have a lower chemical amount than fish that are farm-raised however the sodium content tends to be high. Salmon also contains omega 3 and is one of its best sources and should thus be eaten often.

4-Cooked Ham Patty or Pork Chops

Cooked hamburger patty s rich in biotin as it contains around 3.8 mcg per three ounces. Another good meat to try out are pork chops as they can bring some variety to your meals while giving you the same amount of biotin. Pork chops are very easy to cook as well. Both meats should be organic as well as from sources that are fed grass.

5-Sunflower Seeds

While they have a high concentration of fat and have a good taste, they tend to be high in carbs, so one must eat them carefully. One-quarter cup of sunflower seeds provides you with around 2.6 mcg of biotin which is plentiful and easy to consume. Some ways to eat sunflower seeds are by sprinkling them on top of salads or simply eating them raw in the form of a snack.


Avocadoes contain around 2 to 6 mcg of biotin that are plant based and the perfect staple to add to your diet. They can be added to smoothies or with eggs and can even be eaten with meat dishes.


Almonds are one of the healthiest ways to consume nuts as they have a high quantity of good fats and are low in carbs as compared to other nuts. One-quarter cup of roasted almonds contains around 1.5 mcg of biotin which should help to compensate for your daily requirement. Almonds can be eaten whole or in the form of almond milk as a healthier substitute for cow milk. Roasted nuts should be picked out with care and caution as some of them tend to contain vegetable oil or sugar. It is good to opt for raw nuts if you can.


As you know, plant-based biotin is the best source of biotin which is why one of the best ways to get your daily amount is biotin is to add boiled spinach to your diet. Boiled spinach is very healthy as it is low in calories as well as containing around 0.5 mcg of biotin in a one-half cup. It is best paired with a meat dish.


Another vegetable that has a very good amount of biotin as well as being a healthy option is broccoli. Broccoli is a cruciferous vegetable and is known for its health benefits, which means it is always a welcome addition to a healthy diet. One-half cup of broccoli contains around 0.4 mcg of biotin. Another good source is cauliflower. One cup of cauliflower was found to have as much as 4 mcg of biotin. Mixing both vegetables or eating them alternatively is a great way to incorporate fiber and biotin into your diet.

10-Cheddar Cheese

With 0.4 mcg in one ounce of cheddar cheese, it has the same biotin value as broccoli. When combined, these two can be a healthy and tasty snack that will increase the amount of biotin you consume.

Biotin is a B vitamin that your body needs to help keep your energy levels up. It keeps your hair, skin and nails healthy. Even though you don’t need to consume excessive amounts of biotin everyday, your body is unable to store B vitamins which is why it is important to make sure it is regularly provided by your diet. The daily recommended intake is around 100 mcg and can be achieved through a healthier diet.



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