13 Biotin - Rich Foods Derms Say You Should Eat for Healthier Skin

prevention.com · Feb 20, 2026 · Collected from GDELT

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1Egg YolksMara Ohlsson//Getty ImagesWhile eggs are a nutritional powerhouse as a whole, the yolks in particular are the real stars—especially when it comes to biotin, says Iu. The yellow center of a large egg contains 7.8 micrograms (mcg) of biotin (26% of your DV), according to the United States Department of Agriculture (USDA). When you eat your eggs, you want to make sure they’re fully cooked to get their full dose of biotin—that’s because egg whites contain avidin, a protein that binds to biotin and can prevent its absorption. Cooking denatures the avidin and gives biotin center stage to do its thing.There are plenty of healthy ways to eat eggs, from hard-boiled to baked in a quiche. 2SpinachDorling Kindersley: William Reavell//Getty ImagesThere are tons of health benefits to eating spinach (hello, iron!), but a big pile of greens offers up a good helping of biotin, too. 100 grams of mature spinach has 4.25 mcg biotin, while the same amount of baby spinach contains 1.66, according to the USDA. Spinach is also high in fiber for gut health and folate for cell regrowth and development (which is especially crucial during pregnancy). Get your fix by whipping up a quick, healthy spinach and yogurt dip. Advertisement - Continue Reading Below3AlmondsTanja Ivanova//Getty ImagesAnother food recommended for someone who is trying to get more biotin into their diet? “Nuts, such as almonds,” says Gohara. According to the USDA, 100 grams of whole, raw almonds clocks in at about 57 micrograms of biotin (100 grams is equal to about 3/4 cup almonds, by the way). Pecans, walnuts, and pine nuts also rank high on the list.And while you’re getting your biotin fix with a handful of mixed nuts, you’ll be reaping other benefits too—like their boost of protein and healthy fats. Almonds specifically are rich in calcium, magnesium, and vitamin E.4SalmonThe Picture Pantry//Getty ImagesSalmon is a key part of a heart-healthy diet because it contains omega-3 and omega-6 fatty acids, as well as iron, choline, vitamin B12, and selenium. When cooked, the filets also consist of about 5 micrograms of biotin per 3 ounces, per the National Institutes of Health (NIH). Feature it for dinner with this Nori-and-Sesame Wrapped Salmon recipe from the Prevention Test Kitchen. Advertisement - Continue Reading Below5Sweet PotatoesSvitlana Romadina//Getty ImagesIn 1/2 cup of cooked sweet potatoes, you will find about 2.4 micrograms of biotin (read: 8% daily recommended value), according to the NIH. Sweet potatoes are also high vitamin A and fiber and make a good replacement for lesser nutritious starches like bread and white potatoes. It also helps that the spuds taste great roasted, baked, air-fried and mashed.6TofuVictoria Pearson//Getty Images“Soy products which are commonly found in East Asian cuisines, like edamame and tofu, also contain biotin,” says Iu. In addition to its biotin content, tofu specifically may support gut health by providing it with good bacteria to diversify your gut microbiome. It’s also low in saturated fat which makes it a heart-healthy food.Throw the plant-based protein onto a sheet tray with baby bok choy, sugar snap peas, and a few other ingredients for a fast, one-pan (vegan!) dinner. Advertisement - Continue Reading Below7LegumesWestend61//Getty ImagesBiotin is in legumes including peanuts, peas, beans, and lentils. One ounce of roasted, salted peanuts provides nearly 5 mcg of biotin, which serves up a whopping 17% of the daily recommended amount. And legumes are more versatile and easy to incorporate into meals than you think. “Dishes like dal, a lentil curry, are a great plant-based source of biotin,” says Iu. Most legumes pack a good plant-based source of protein, too. 8TunaBrian Hagiwara//Getty ImagesThis high-protein food doubles as a biotin-rich food. One 3-ounce serving of canned tuna (in water) offers 2% the daily recommended biotin, according to the NIH. It’s an ideal option to stash in the pantry and quickly add to salads, pastas, sandwiches, and rice whenever you want.Tuna is also a viable source of vitamin D, omega-3s, and magnesium, per the USDA.Advertisement - Continue Reading Below9BananasAnna Blazhuk//Getty ImagesWhich fruits contain biotin? Bananas are a safe bet, clocking in at about 0.2 micrograms per 1/2 cup. That doesn’t sound like a lot, but it’s 1% of the daily recommended value. More famously, bananas are also an excellent way to get your potassium and magnesium for heart health. And they are a prebiotic food containing about 3 grams of fiber which may stimulate the growth of good bacteria in your gut. Blend some into a smoothie for breakfast or slice and place them over oatmeal. 10Broccoligreenlin//Getty ImagesBroccoli is known for its health benefits—the florets are packed with vitamins C, K and A. Plus, 1/2 cup of the green cruciferous veg has 1% of the daily recommended biotin, according to the NIH. Best of all, you can enjoy it raw (dipped in hummus) or cooked (steamed, roasted, sautéed) so you never get bored. Advertisement - Continue Reading Below11Chicken LiverImage Professionals GmbH//Getty Images“Some of the richest sources of biotin come from meats like chicken, beef, and liver,” says Iu. While 3 ounces of cooked beef liver provides over 100% of your daily recommended value of biotin, per the NIH, chicken is also an asset and may be easier to incorporate into meals. It may seem intimidating, but the organ can be treated similarly to other forms of protein: fried with vegetables, topped on pastas, and imbued into sauces to richen their flavor.12Pork Chopveselinaalexandrova//Getty ImagesThe other white meat offers up plenty of biotin, too. Three ounces of a cooked pork chop provides 3.8 micrograms of biotin, or 13% of your daily value. Pair it with other biotin-rich foods, like spinach, broccoli, and sweet potatoes, for a complete meal that just happens to be good for your hair and nail health. Advertisement - Continue Reading Below13Sunflower seedsMirageC//Getty ImagesSunflower seeds are another solid source of biotin. One serving—or a 1/4 cup of seeds—delivers 2.6 micrograms of biotin. (That's 9% of your daily value.)You can nosh on these as-is or use them to add crunch to dishes by sprinkling them over things like roasted vegetables or soups. What is biotin?Biotin is a water-soluble B vitamin that's naturally present in some foods and available as a dietary supplement, according to the NIH. Most biotins in foods in bound to protein, which is why you'll often find it in meats, eggs, and other protein-rich sources. Because it's water-soluble, your body doesn’t store biotin in the same way it does fat-soluble vitamins. As a result, you need to consume it regularly to maintain adequate levels (in addition to using biotin-containing supplements and shampoos, if that’s your thing).Advertisement - Continue Reading BelowHow much of an impact does biotin have on hair health?There are a lot of elements that go into the overall health of your hair, but biotin plays a role. “Biotin is very important for hair health,” Dr. Goldenberg says. He points out that it's “essential” for the growth and strength of hair, since biotin is important for protein synthesis and metabolism. (And hair is made out of a protein called keratin.) “While true biotin deficiency is rare in the U.S., patients with low or insufficient levels can suffer from hair breakage and damage,” Dr. Goldenberg says. While research shows mixed results for biotin supplements in patients with hair loss, “it is my experience that biotin is a helpful tool in the tool belt of treatments of hair loss,” Dr. Goldenberg says. Can you have too much biotin?It’s not easy to overload on biotin-rich foods. Because this vitamin is water-soluble, you'll simply pee out any extra levels your body doesn't need, Iu says. That doesn’t mean you should go overboard, though. Again, the recommended daily value of biotin is 30 micrograms, and it's best to stay around that. There are potential interactions with prescription medications or you can overdo it with a supplement, Iu cautions. Dr. Gohara adds that while biotin “doesn’t alter thyroid function, it can make thyroid laboratory testing inaccurate.”Advertisement - Continue Reading BelowSigns of being biotin deficientBiotinidase deficiency is a rare genetic condition in which the body is unable to recycle biotin for use. It can cause seizures, weak muscle tone, breathing problems, hearing and vision loss, problems with movement and balance, skin rashes, hair loss, and fungal infection. Treatment is supplemental biotin beginning at birth, which is why most newborns are screened for the condition, per the NIH. Signs of less significant, partial biotin deficiency include skin rashes, hair loss, and weak muscle tone.Other populations prone to biotin deficiency are pregnant people and people who drink alcohol heavily, because alcohol inhibits the absorption of biotin, the NIH says.What to do if you're concerned about your biotin levelsMost people start to think about biotin levels if they're dealing with hair loss or skin or nail issues. “If you are losing your hair, see your dermatologist ASAP,” Dr. Goldenberg says. “Early intervention usually leads to best results.”During the exam, your dermatologist may recommend having blood testing done. "I often check patients' nutrient levels to ensure there is no deficiency," Dr. Goldenberg says. After the exam, your dermatologist may choose to recommend a dietary change or supplements, depending on what they think is behind your symptoms.