Both plant- and animal-based foods can provide dietary biotin. Foods high in biotin can include egg yolks, sweet potatoes, liver, legumes, and nuts, among others.

Biotin is a B vitamin that helps your body convert food into energy. Also called vitamin H or vitamin B7, it may also help support eye, hair, skin, brain, and liver function.

Biotin is a water-soluble vitamin, which means that your body doesn’t store it. As a result, you need to consume it regularly to maintain adequate levels.

Biotin deficiency is so rare that there isn’t enough evidence to establish a Recommended Daily Allowance (RDA) or Estimated Average Requirement (EAR) for it. But the Daily Value (DV) is 30 micrograms (mcg) per day for adults ages 19 years and older.

While biotin is available as a supplement, most people can get all they need by eating a varied diet.

Here are the top 10 biotin-rich foods.

Eggs are full of B vitamins, protein, iron, and phosphorus. The yolk is an especially rich source of biotin.

A whole, cooked egg (50 grams [g]) provides approximately 10 mcg of biotin, or approximately 33% of the DV.

It’s important to always cook eggs fully, both to reduce your risk of Salmonellapoisoning and improve biotin absorption. Egg whites contain a protein called avidin, which can interfere with biotin absorption if eaten raw.

Eggs can be hard-boiled, scrambled, or used to make baked goods like muffins or waffles.

Legumes like peas, beans, and lentils are high in protein, fiber, and numerous micronutrients. Peanuts and soybeans are among those high in biotin.

For instance, a 1-ounce (28-g) serving of roasted peanuts contains just under 5 mcg of biotin, or 17% of the DV.

A 2014 study on the biotin content of popular Japanese foods found 19.3 mcg of biotin (64% of the DV) in a 3/4-cup (100-g) serving of whole soybeans.

Some research also notes that eating a diet high in legumes is associated with a significant increase in biotin intake.

Legumes are typically boiled and used as a base for entrées and salads or incorporated into stir-fries or baked dishes.

Nuts and seeds are a good source of fiber, unsaturated fat, and protein. Most also provide biotin, but the amount tends to vary by type.

A 1/4-cup (20-g) serving of roasted sunflower seeds offers 2.6 mcg of biotin, or 9% of the DV, while 1/4 cup (30 g) of roasted almonds contains 1.5 mcg, or 5% of the DV.

Nuts and seeds can be enjoyed raw, tossed into salads, mixed into pasta dishes and stir-fries, or blended into homemade nut and seed butters.

Certain organ meats, especially liver, are high in biotin. This makes sense biologically, as most of the body’s biotin is stored in your liver.

Just 3 ounces (75 g) of cooked beef liver provides nearly 31 mcg of biotin, or 103% of the DV.

Cooked chicken liver is an even richer source, packing 138 mcg per 3-ounce (75-g) serving — a whopping 460% of the DV.

Some people enjoy liver fried with onions, minced into homemade burger patties, or chopped and cooked to top pasta dishes.

Sweet potatoes are full of vitamins, minerals, fiber, and carotenoid antioxidants. They’re also one of the best vegetable sources of biotin.

A 1/2-cup (125-g) serving of cooked sweet potatoes contains 2.4 mcg of biotin, or 8% of the DV.

Sweet potatoes can be baked or microwaved until soft. They can also be peeled, boiled, and mashed, or added to homemade veggie burger patties.

Mushrooms are nutrient-rich fungi that offer several health benefits, including ample biotin. In fact, research suggests that their high biotin content protects them from parasites and predators in the wild.

Approximately 20 caps (120 g) of canned button mushrooms contain 2.6 mcg of biotin, which is nearly 9% of the DV. A 1-cup (70-g) serving of chopped, fresh button mushrooms boasts 5.6 mcg, or 19% of the DV.

Canned mushrooms work well over noodles, atop homemade pizzas, and in sauces and gravies, while fresh mushrooms can also be stuffed and baked, sautéed, or added to salads.

Salmon is a great source of healthy fats, protein, and minerals like magnesium, phosphorus, and potassium.

A 3-ounce (85 g) portion of pink salmon contains 5 mcg of biotin, or 17% of the DV.

Salmon can be baked, steamed, pan-fried, or cooked on a grill, and pairs well with a seasonal salad or rice dish.

»Learn more:How to cook salmon

Broccoli is one of the most nutrient-dense vegetables, as it’s full of fiber, calcium, and vitamins A and C.

It’s also a good source of biotin. Just 1/2 cup (45 g) of raw, chopped broccoli contains 0.4 mcg, or 1% of the DV.

You can enjoy it raw with hummus or dip, steamed, roasted with olive oil and seasoning, blended into soups, or sautéed and added to pastas, casseroles, and stir-fries.

Both nutritional yeast and brewer’s yeast provide biotin, but specific amounts vary by brand.

Brewer’s yeast, also called dry active yeast, is used to brew beer and leaven bread. A standard 2.25-teaspoon (7-g) packet used for baking provides 1.4 mcg of biotin, or 5% of the DV.

Conversely, nutritional yeast is an inactive yeast that’s often used to make nondairy cheese. One serving (5 g) may contain 9.8 mcg of biotin, or 28% of the DV.

Avocados are known as a good source of folate and unsaturated fats, but they’re also rich in biotin.

A medium avocado (200 g) contains at least 1.85 mcg of biotin, or 6% of the DV.

Avocados can be eaten raw, mashed onto toast, stirred into guacamole, and sliced to top salads, tacos, soups, and burritos.

Biotin is a water-soluble B vitamin that your body needs to obtain from food. Deficiency is rare and can be avoided by eating biotin-rich foods.

Some of the best sources of biotin include legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast.

Biotin supplements are also available, but most people can get all of the biotin they need by eating a balanced diet.