Is There Biotin in Cow Liver? Find the Best B7-Rich Foods

10 Foods High in Biotin

10 Foods High in Biotin
Everyday Health
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Updated on August 6, 2025
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You’ve probably heard that biotin can help give you healthier skin, stronger nails, and longer, shinier hair. But this nutrient does a whole lot more. Also known as vitamin B7, biotin plays a key role in metabolism, gene expression, and communication between cells in the body, per the National Institutes of Health (NIH).

It’s also true that biotin supports hair and nail growth, but it's not guaranteed to strengthen and lengthen if you don’t have a biotin deficiency, according to Cleveland Clinic.

 So, if you're eating biotin-rich foods for hair growth, know that the vitamin probably won’t lengthen your locks, since biotin deficiency is rare.

 That said, it’s an essential nutrient that your body needs to function properly, so it is important to get enough.

How Much Biotin Do You Need Per Day?

Many vitamins come with a recommended dietary allowance (RDA), which represents the amount of a nutrient most people should eat daily in order to meet their needs.

 When there isn’t sufficient research to determine an RDA, experts apply an adequate intake, or AI, instead.

 AIs represent the daily intake level that’s likely to meet most people's needs for a specific nutrient.

Biotin comes with an AI instead of an RDA.

 The AI for all people over 19 years old (including those who are pregnant) is 30 micrograms (mcg) of biotin per day.

 Lactating people require slightly more biotin, with an AI of 35 mcg per day.

Most of us don't need to take biotin supplements, since we get enough of the vitamin by eating a balanced diet.

While there's no evidence that high-dose biotin supplements cause harm, they may alter lab results like vitamin D and thyroid hormone levels, according to the NIH.

 Always tell your doctor about any supplements you're taking before getting lab work done.
Here are 10 biotin-rich foods to consider adding to your diet, per the NIH.

 The Daily Value (DV) percentages below are based on an AI of 30 micrograms of biotin per day.

1. Beef Liver

biotin-rich beef liver in bowl on wooden table
Beef liver is full of B vitamins that support energy production in the body.Arundhati Sathe/iStock/GettyImages
Beef liver is a stellar source of B vitamins like thiamine, riboflavin, B12, and folate, along with vitamin A, iron, and protein.

 It's also the best source of biotin.

 A 3-ounce (oz) serving of beef liver provides 30.8 mcg, which is 103 percent DV — more than your full day's worth of the vitamin.

2. Whole Eggs

Egg yolks are another excellent source of biotin.

 One whole, cooked egg serves up 10 mcg, or 33 percent of the DV. Not only are eggs one of the top food sources of biotin, but they're also rich in antioxidants and nutrients like protein and choline.

3. Salmon

Salmon is loaded with good-for-you nutrients, including omega-3s, vitamin D, and B12.

 The biotin content in salmon is also high.

 Three ounces of canned salmon provides 5 mcg, or 17 percent of the DV.

Plus, canned salmon is a great source of calcium, as it's typically packed with its bones.

 The bones are ultra-thin and often crushed up, so you won't run the risk of choking on them like you may when you find a stray bone in your salmon filet.

4. Pork Chops

Biotin-rich pork chops in a cast iron skillet with fresh garlic and rosemary.
Biotin-rich pork chops are a great source of lean protein.Bruce Peter Morin/iStock/GettyImages
A 3-oz cooked pork chop provides 3.8 mcg, or 13 percent of the DV for biotin. Pair the protein with antioxidant-rich vegetables like spinach and sweet potato, both of which also provide biotin, for a balanced meal.

Center cut chops, tenderloin, loin, and sirloin are the leanest cuts of pork.

 Opt for tenderloin over fattier cuts like pork belly, ham, or ribs if you're looking to eat less saturated fat.

5. Beef

There's biotin in that burger. A 3-oz beef patty provides 3.8 mcg, or 13 percent of DV for biotin. It’s also rich in protein and iron.

Consider opting for grass-fed beef, which may be higher in antioxidants like vitamin E as well as anti-inflammatory omega-3 fatty acids, per Mayo Clinic.

6. Sunflower Seeds

One of the richest sources of the antioxidant vitamin E, sunflower seeds are also one of the best vegetarian biotin-rich foods.
You'll get 9 percent of the DV, or 2.6 mc of biotin from a ¼-cup serving of roasted sunflower seeds.

 Sprinkle the seeds on your salads or into your oatmeal for extra nutrients.

7. Sweet Potato

Biotin-rich sweet potatoes with a dollop of melted butter on a wooden board.
This biotin-rich vegetable is a great source of gut-healthy fiber, too.LauriPatterson/E+/GettyImages
An excellent source of energizing carbohydrates, sweet potatoes also serve up some biotin. A ½-cup serving of cooked sweet potatoes offers 2.4 mcg, or 8 percent of the DV for biotin.

Sweet potatoes also put key antioxidants like beta-carotene on your plate, plus fiber and potassium. If you're bored of the standard baked spud, get creative with recipes like Cleveland Clinic’s Baked Cajun Sweet Potato Fries or other delicious and diabetes-friendly dishes.

8. Almonds

We're pretty nuts for nuts. Not only are nuts a great source of heart-healthy monounsaturated fats, but they also deliver fiber and vitamin E.

 Plus, a ¼-cup serving of roasted almonds will bring you 5 percent of the DV, or 1.5 mcg of biotin.

That nutrient-dense makeup may be part of the reason why eating just 1 oz of nuts daily is associated with a reduced risk of heart disease, stroke, and cancer.

Have them as a snack or add them to any meal, like oatmeal in the morning, salad at lunch, and a grain bowl at dinner.

9. Tuna

Though the same portion of canned salmon contains more biotin, canned tuna also provides a bit of the B vitamin. A 3-oz serving of canned tuna delivers 0.6 mcg, or 2 percent of the DV for biotin.

Tuna, like salmon and other fatty fish, is also an excellent source of protein and omega-3 fatty acids.

 A type of healthy fat, omega-3s help protect the heart, among other benefits.

 Research suggests eating more omega-3s may reduce your risk of heart disease and stroke, so the American Heart Association recommends eating at least two servings of fish a week.

10. Spinach

Though better known for its iron content, this leafy green is a vegan source of biotin. A ½-cup serving of boiled spinach has 0.5 mcg, or 2 percent of the DV for vitamin B7.

Biotin is a water-soluble vitamin.

 That means boiling foods that contain biotin may result in less of the nutrient in the final product, as the vitamin can leach into the water during boiling.

 So instead of boiling spinach, try steaming it, eating it raw or reserving the water left over from boiling for use in soups.

The Takeaway

  • Biotin, or vitamin B7, supports cellular communication, metabolism, and healthy hair and nails.
  • Most people get all the B7 they need through foods like beef liver, eggs, pork, salmon, sweet potatoes, and almonds, making biotin deficiency rare.
  • High-dose biotin supplements are usually unnecessary and can interfere with certain lab results, so tell your doctor if you're taking them.
  • While biotin does support hair and nail health, it's unlikely that a supplement will give you shinier locks or stronger nails unless you're B7-deficient. Talk to your healthcare provider for personalized advice.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Biotin. National Institutes of Health Office of Dietary Supplements. January 10, 2022.
  2. Biotin: What Are the Benefits? And Do You Really Need Supplements? Cleveland Clinic. February 11, 2025.
  3. Is Beef Liver Good for You? Cleveland Clinic. July 5, 2023.
  4. 8 Foods to Help You Grow Longer, Healthier Hair. Cleveland Clinic. April 16, 2025.
  5. Warner L. Eggs, Protein, and Cholesterol: How to Make Eggs Part of a Heart-Healthy Diet. Harvard Health Publishing. December 5, 2024.
  6. 6 Reasons Why Salmon Is So Good for You. Cleveland Clinic. June 24, 2025.
  7. Calcium. Better Health Channel. December 6, 2023.
  8. Is Pork Red or White Meat? And Is It Healthy? Cleveland Clinic. February 12, 2024.
  9. Beef, Ground, Patties, Frozen, Cooked, Broiled. U.S. Department of Agriculture. April 1, 2019.
  10. Grass-Fed Beef: What Are the Heart-Health Benefits? Mayo Clinic. January 12, 2024.
  11. Vitamin E. National Institutes of Health Office of Dietary Supplements. March 26, 2021.
  12. 4 Reasons Why Almonds Are Good for You. Cleveland Clinic. May 12, 2023.
  13. Almonds. Harvard T.H. Chan School of Public Health.
  14. Omega-3 in Fish: How Eating Fish Helps Your Heart. Mayo Clinic. August 25, 2023.
  15. Williamson L. Are You Getting Enough Omega-3 Fatty Acids? American Heart Association . June 30, 2023.
  16. Food Processing and Nutrition. Better Health Channel. August 6, 2024.
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Kayli Anderson, RDN

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Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

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