Biotin, also known as Vitamin B7, is a vital nutrient that our body needs to maintain healthy hair, skin, and nails. It helps in the growth and repair of these tissues and prevents them from becoming brittle and dry.

Biotin also plays a critical role in regulating metabolism and maintaining healthy blood sugar levels.

While biotin supplements are available in the market, the best way to ensure your body gets adequate amounts of biotin is by consuming biotin-rich foods.

In this article, we will list the top thirty biotin-rich foods that can help you achieve healthy hair and nails.

1. Eggs

Eggs are a powerhouse of nutrients, including biotin. A single egg contains around 13-25 mcg of biotin, making it one of the best biotin-rich foods.

Eggs are also a great source of protein, vitamins, and minerals, making them an excellent addition to your diet, especially if you are looking to strengthen your hair and nails.

2. Almonds

Almonds are not just tasty snacks but also a rich source of biotin. A single serving of almonds can provide you with around 6 mcg of biotin. Almonds are also a great source of healthy fats, protein, and fiber.

3. Sweet Potatoes

Sweet potatoes are a great source of biotin, containing around 2.4 mcg of biotin per 100 grams. They are also loaded with other essential nutrients like antioxidants, fibers, and vitamins, making them a great addition to your diet.

4. Spinach

Spinach is a great source of biotin, containing around 7 mcg of biotin per 100 grams. It is also rich in other vitamins and minerals like iron, calcium, and vitamins A and C.

5. Salmon

If you love seafood, salmon is an excellent biotin-rich food you can add to your diet. A 100-gram serving of salmon can provide you with around 5 mcg of biotin. Salmon is also rich in omega-3 fatty acids that are excellent for your hair and nails.

6. Avocados

Avocados are a tasty and nutritious fruit that contains around 2-6 mcg of biotin per 100 grams. They are also rich in healthy fats, fibers, vitamins, and minerals.

7. Peanut Butter

Who doesn’t love peanut butter? It is not only delicious but also a great source of biotin, containing around 28 mcg of biotin per 100 grams. However, you should opt for natural peanut butter without added sugars and preservatives.

8. Sunflower Seeds

Sunflower seeds are a very good source of biotin, providing around 66 mcg of biotin per 100 grams. They are also rich in other essential nutrients like proteins, fats, and fibers.

9. Broccoli

Broccoli is an excellent source of biotin, providing around 0.4 to 2 mcg of biotin per 100 grams, depending on how it is cooked. It is also loaded with other essential nutrients like vitamin C, fiber, and antioxidants.

10. Mushrooms

Mushrooms are a great low-calorie source of biotin, providing around 2 to 6 mcg of biotin per 100 grams, depending on the variety. They are also rich in essential amino acids and other nutrients like potassium, vitamin D, and antioxidants.

11. Whole Grains

Whole grains like oats, barley, and wheat contain significant amounts of biotin, making them an excellent addition to your diet. They are also rich in fibers and other essential minerals like iron and magnesium.

12. Cauliflower

Cauliflower is not only a versatile vegetable but also a great source of biotin. It contains around 0.7 mcg of biotin per 100 grams and is also rich in other vitamins and minerals like vitamin C, fiber, and antioxidants.

13. Cheese

Cheese is a great source of biotin, containing around 1-6 mcg of biotin per 100 grams, depending on the variety. It is also rich in other essential nutrients like protein, calcium, and vitamin D.

14. Carrots

Carrots are not only good for your eyes but also a great source of biotin, providing around 0.1 to 2 mcg of biotin per 100 grams, depending on how they are cooked.

They are also rich in other vitamins and minerals like vitamin A, fiber, and antioxidants.

15. Soybeans

Soybeans are an excellent source of biotin, providing around 19 mcg of biotin per 100 grams. They are also rich in other essential nutrients like protein, healthy fats, and fiber.

16. Chicken

Chicken is a great source of biotin, containing around 4 to 5 mcg of biotin per 100 grams, depending on how it is cooked. It is also rich in protein, essential amino acids, and other nutrients like vitamin B6 and niacin.

17. Blackberries

Blackberries are a delicious fruit that is also a great source of biotin, providing around 2 mcg of biotin per 100 grams. They are also rich in other essential nutrients like vitamin C, fiber, and antioxidants.

18. Cucumbers

Cucumbers are a low-calorie and refreshing vegetable that is also a great source of biotin, providing around 0.1 to 0.5 mcg of biotin per 100 grams, depending on how they are cooked.

They are also rich in other vitamins and minerals like vitamin K, fiber, and antioxidants.

19. Greek Yogurt

Greek yogurt is an excellent source of biotin, containing around 1 mcg of biotin per 100 grams. It is also rich in protein, calcium, and other essential nutrients. However, you should opt for plain Greek yogurt without added sugars and flavors.

20. Bananas

Bananas are a delicious fruit that is also a good source of biotin, providing around 0.1 to 0.2 mcg of biotin per 100 grams. They are also rich in other essential nutrients like fiber, potassium, and vitamin C.

21. Tomatoes

Tomatoes are a great source of biotin, providing around 0.1 to 0.3 mcg of biotin per 100 grams, depending on how they are cooked. They are also rich in other vitamins and minerals like vitamin C, potassium, and lycopene.

22. Tuna

Tuna is an excellent source of biotin, containing around 4 to 5 mcg of biotin per 100 grams, depending on how it is cooked. It is also rich in omega-3 fatty acids, protein, and other essential nutrients.

23. Bell Peppers

Bell peppers are a great source of biotin, containing around 0.2 to 0.3 mcg of biotin per 100 grams, depending on the color and how they are cooked. They are also rich in other essential vitamins and minerals like vitamin C, fiber, and antioxidants.

24. Lentils

Lentils are an excellent source of biotin, providing around 5 to 8 mcg of biotin per 100 grams, depending on the variety. They are also rich in protein, fiber, and other essential nutrients.

25. Kiwi

Kiwi is a delicious fruit that is also a good source of biotin, providing around 0.2 to 0.3 mcg of biotin per 100 grams. It is also rich in other essential nutrients like vitamin C, fiber, and potassium.

26. Oysters

Oysters are a great source of biotin, containing around 8 to 12 mcg of biotin per 100 grams, depending on the variety. They are also rich in other essential nutrients like protein, zinc, and omega-3 fatty acids.

27. Mangoes

Mangoes are a delicious fruit that is also a good source of biotin, providing around 0.1 to 0.2 mcg of biotin per 100 grams. They are also rich in other essential nutrients like vitamin C, fiber, and antioxidants.

28. Beef Liver

Beef liver is an excellent source of biotin, containing around 96 mcg of biotin per 100 grams. It is also rich in other essential nutrients like protein, iron, and vitamin A.

However, you should consume beef liver in moderation due to its high vitamin A content.

29. Swiss Chard

Swiss chard is a great source of biotin, containing around 0.2 to 0.6 mcg of biotin per 100 grams, depending on how it is cooked. It is also rich in other essential vitamins and minerals like vitamin K, fiber, and antioxidants.

30. Papayas

Papayas are a delicious and nutritious fruit that is also a good source of biotin, providing around 0.2 to 0.3 mcg of biotin per 100 grams. They are also rich in other essential nutrients like vitamin C, fiber, and antioxidants.

Conclusion

Adding biotin-rich foods to your diet can do wonders for your hair and nails. In this article, we have listed the top thirty biotin-rich foods that you can easily incorporate into your meals.

However, it is important to note that biotin alone cannot guarantee healthy hair and nails. You should also take care of your overall health by eating a balanced diet, exercising regularly, and getting enough sleep.