A straightforward ranking of biotin-rich foods based on content per 100 grams – the only fair way to compare them. No cherry-picked serving sizes, just the raw data from peer-reviewed research.
What’s the Deal with Biotin?
Biotin (vitamin B7) is one of those nutrients that does its job quietly in the background, like a competent IT department – you only notice when something goes wrong. It’s a coenzyme that helps your body convert food into energy, and it contributes to the maintenance of normal skin, hair, and nervous system function.
The good news? True biotin deficiency is genuinely rare. According to the European Food Safety Authority (EFSA), adults need about 40 mcg (micrograms) daily, and most people eating a reasonably varied diet hit that target without even trying. Your gut bacteria even produce some biotin for you – though scientists are still debating how much of that freebie actually gets absorbed.
Still, knowing which foods are genuinely rich in biotin helps you make informed choices. So let’s cut through the noise and look at the real champions – ranked by content per 100 grams for a fair comparison.
The Definitive Top 10 (Per 100g)
These rankings use data from peer-reviewed research, primarily the 2004 HPLC/avidin binding study by Staggs et al. and the comprehensive 2014 Japanese biotin content study by Watanabe et al. The Daily Value (DV) for biotin is 30 mcg.
1. Chicken Liver – 187 mcg per 100g (623% DV)
If biotin had a throne, chicken liver would be sitting on it wearing a crown. At nearly 200 micrograms per 100 grams, it’s in a league of its own. This makes biological sense – the liver is where the body stores biotin, so eating liver is essentially raiding another organism’s vitamin vault. Chicken liver is milder in flavour than beef liver, making it a decent entry point for offal novices. Try it as pâté on toast, or pan-fried with onions and a splash of sherry. Even a modest 50g portion delivers over 90 mcg – more than double your daily needs.
2. Beef Liver – 41 mcg per 100g (137% DV)
Beef liver has been feeding generations of Britons since long before anyone knew what vitamins were. While it contains less biotin than chicken liver, 100 grams still delivers well over your entire daily requirement. It’s also absurdly rich in vitamin A, B12, and iron – genuinely one of the most nutrient-dense foods on the planet. The traditional ‘liver and onions’ your nan might have made wasn’t just economical; it was practically medicinal. Just don’t overdo it – the vitamin A content means weekly rather than daily consumption is sensible.
3. Soybeans (Whole) – 34 mcg per 100g (113% DV)
For those avoiding animal products, whole soybeans are genuinely excellent news. Per 100 grams, they outperform eggs and most other plant foods by a comfortable margin. Japanese research on biotin content found that whole cooked soybeans retain their biotin well during preparation. Edamame (young soybeans) also delivers respectable amounts. Tofu contains less (some biotin is lost in processing), but it’s still a reasonable contributor when eaten regularly. This makes soybeans a cornerstone food for vegans concerned about biotin intake.
4. Eggs (Whole, Cooked) – 21 mcg per 100g (70% DV)
Here’s where things get interesting. Eggs are a brilliant biotin source – the yolk contains almost all of it – but there’s a catch. Raw egg whites contain avidin, a protein that binds to biotin with the tenacity of a toddler clutching a favourite toy, making it completely unavailable for absorption. Cooking denatures the avidin, so scrambled, poached, or boiled eggs are fair game. A large egg weighs about 50g, so two eggs give you roughly 21 mcg – over half your daily needs sorted before you’ve even left the breakfast table.
5. Tempeh – 20 mcg per 100g (67% DV)
This fermented soybean cake deserves more attention than it gets. The fermentation process seems to preserve biotin well, and 100 grams provides two-thirds of your daily needs. Tempeh also brings protein, probiotics, and a pleasantly nutty flavour to the table. It’s become increasingly available in UK supermarkets as plant-based eating has grown. Slice it, marinate it, and pan-fry until crispy – it’s surprisingly versatile.
6. Peanuts – 17.5 mcg per 100g (58% DV)
Peanuts (technically legumes, not nuts – feel free to use this at parties) are a genuinely useful biotin source. Per 100 grams, they deliver over half your daily requirement. Peanut butter counts too, though check labels for added sugars and oils if that matters to you. The biotin in peanuts is reasonably bioavailable, meaning your body can actually use most of what’s listed on paper. This makes peanuts a particularly valuable option for vegetarians and vegans looking to boost their intake.
7. Sunflower Seeds – 13 mcg per 100g (43% DV)
Sunflower seeds punch above their weight for a small snack. Per 100 grams, they provide over 40% of your daily biotin alongside vitamin E and healthy fats. Sprinkle them on salads, stir into porridge, or just munch them by the handful. Sunflower seed butter is an alternative for those with peanut allergies who still want a biotin-rich spread. Research suggests that roasting at lower temperatures preserves more biotin than high-heat methods.
8. Mushrooms (Fresh) – 8 mcg per 100g (27% DV)
Mushrooms are quietly impressive in the biotin stakes. Scientists believe the biotin in mushrooms serves as a defence mechanism against parasites – so when you eat mushrooms, you’re essentially benefiting from their biological security system. Button mushrooms are the most studied, but most edible varieties contain decent amounts. Fresh mushrooms have more biotin than canned. Throw them into a fry-up, toss them in a stir-fry, or stuff larger varieties with cheese and herbs.
9. Salmon – 5.9 mcg per 100g (20% DV)
Salmon’s reputation as a health food is well-deserved, and biotin is part of that story. Per 100 grams, it provides about a fifth of your daily biotin alongside those famous omega-3 fatty acids. Canned pink salmon works just as well as fresh fillets for biotin purposes and is considerably friendlier to your wallet. Whether you’re having it baked, grilled, or straight from the tin on toast, salmon is doing multiple jobs for your nutrition.
10. Almonds – 4.4 mcg per 100g (15% DV)
Almonds round out our top 10. While not as biotin-dense as peanuts, they still contribute meaningfully. Per 100 grams, you get about 15% of your daily needs along with vitamin E, magnesium, and protein. Almond butter and almond flour also retain the biotin, making them useful for those following low-carb or gluten-free diets. Note: some sources cite much higher values for almonds (up to 57 mcg/100g), but the most rigorous analytical studies suggest the lower figure is more accurate.
Honourable Mentions
Several foods just missed our top 10. Sweet potatoes contain about 2.4 mcg per 100g – not chart-topping, but useful. Pork and beef mince sit around 4-5 mcg per 100g. Spinach provides roughly 4 mcg per 100g of mature leaves. Nutritional yeast – beloved by vegans for its cheesy flavour – can vary significantly by brand but often contains substantial amounts. Walnuts, at about 2.6 mcg per 100g, are another option worth mentioning.
A Word About Raw Eggs
We’ve mentioned the avidin problem, but it’s worth emphasising: regularly consuming raw egg whites can actually cause biotin deficiency, not prevent it. The avidin protein binds biotin so effectively that historical cases of biotin deficiency often involved people consuming large quantities of raw eggs. If you’re making homemade mayonnaise or protein shakes with raw eggs occasionally, that’s fine. But if you’re downing six raw eggs daily Rocky-style, you’re sabotaging your biotin status.
Who Should Pay Extra Attention?
For most people eating a varied diet, biotin deficiency simply isn’t a concern. However, certain groups may benefit from ensuring adequate intake:
Pregnant women: Some research suggests marginal biotin depletion occurs during pregnancy, though the clinical significance is unclear. EFSA recommends the same 40 mcg/day for pregnant women, with 45 mcg/day for those breastfeeding.
People taking certain medications: Some anticonvulsant drugs can reduce biotin levels over long-term use.
Those with biotinidase deficiency: This rare genetic condition prevents proper biotin recycling and requires medical management.
Heavy alcohol consumers: Chronic alcohol intake can interfere with biotin absorption.
The Bottom Line
Biotin deficiency is genuinely uncommon in people eating a reasonably varied diet. If you’re including even a few of the foods on this list regularly – eggs at breakfast, the occasional handful of peanuts, mushrooms in your stir-fry – you’re almost certainly meeting your needs.
Biotin contributes to normal energy-yielding metabolism and the maintenance of normal skin, hair, and nervous system function. These are established facts supported by EFSA. What biotin won’t do is transform thin hair into a luxurious mane or reverse baldness – despite what some supplement marketing might suggest. If you’re not deficient, more biotin doesn’t mean better results.
The best approach? Eat real food, include variety, and don’t stress about hitting exact numbers. Your body is remarkably good at making do with what you give it – biotin included.
Quick Reference: Biotin Content Per 100g
1. Chicken liver: 187 mcg (623% DV)
2. Beef liver: 41 mcg (137% DV)
3. Soybeans (whole): 34 mcg (113% DV)
4. Eggs (cooked): 21 mcg (70% DV)
5. Tempeh: 20 mcg (67% DV)
6. Peanuts: 17.5 mcg (58% DV)
7. Sunflower seeds: 13 mcg (43% DV)
8. Mushrooms (fresh): 8 mcg (27% DV)
9. Salmon: 5.9 mcg (20% DV)
10. Almonds: 4.4 mcg (15% DV)
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References
1. Staggs CG, Sealey WM, McCabe BJ, et al. Determination of the biotin content of select foods using accurate and sensitive HPLC/avidin binding. Journal of Food Composition and Analysis. 2004;17(6):767-776. doi:10.1016/j.jfca.2003.09.015
2. Watanabe T, Nagai Y, Taniguchi A, et al. Biotin content table of select foods and biotin intake in Japanese. International Journal of Analytical Bio-Science. 2014;2(4):109-125.
3. European Food Safety Authority (EFSA). Scientific Opinion on Dietary Reference Values for biotin. EFSA Journal. 2014;12(2):3580. doi:10.2903/j.efsa.2014.3580
4. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal. 2009;7(9):1209. doi:10.2903/j.efsa.2009.1209
5. National Institutes of Health Office of Dietary Supplements. Biotin: Fact Sheet for Health Professionals. Updated December 2024. Available at: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
6. NHS. Vitamins and minerals – B vitamins and folic acid. Updated March 2023. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
7. Zempleni J, Wijeratne SSK, Kuroishi T. Biotin. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:359-374.
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