6 Biotin-Rich Foods for Your Vegetarian Diet

By Jennifer Noble | Feb 13, 2018

Everybody needs to include biotin in their diet. It is essential for ensuring that the carbohydrates you eat can be converted into energy,and helps to maintain your metabolism too. But biotin is best known for its ability to keep your skin, nails, and hair in great condition. Many nutritionists believe that biotin can improve the keratin infrastructure of the hair. This means that if you are suffering from hair loss or thinning hair then increasing the amount of biotin you consume should help to reverse the appearance of these conditions. This will ultimately leave you with hair that is thicker, stronger, and more healthy looking.

There are plenty of rich food sources of biotin suitable for vegetarians and vegans, meaning that it should be incredibly easy to ensure that you are getting enough biotin through your diet alone. However if you don’t enjoy a varied diet or don’t eat a wide variety of the foods on this list then you may also wish to consider adding a daily supplement to your diet. You will soon notice a difference to the quality and condition of your hair, skin and nails.

Top Biotin Rich Foods for Vegetarians

Here are some of the very best biotin food sources that are all suitable for both vegans and vegetarians.

1. Peanuts

Peanuts are jam packed full of biotin, with just one handful of the nuts containing 26.0 mcg of the vitamin. Peanuts are an incredibly versatile food source, and can be added to cereals, smoothies, rich crunchy salads or even baked goods. If you need a quick peanut fix then why not consider making your own peanut butter?

If you’re not a fan of peanuts then there is good news: whilst they are the nuts that pack the biggest biotin punch, almost all nuts and seeds are rich in biotin. Almonds for example, contain 14.7 mcg of biotin per handful, and they are just as easy and versatile to eat but without the strong taste peanuts often have. Walnuts, by comparison, contain 5.7 mcg of biotin per handful.

2. Avocados

Much has been written about the health benefits of eating avocados, which are incredibly nutritious and a great source of potassium (avocado actually contains more potassium than banana). They are also full of heart-healthy monounsaturated fatty acids, packed with fiber, and one avocado contains between 2 to 6 mcg of biotin, depending on its size.

Avocados are an incredibly nutrient-rich food source ideal if you follow a vegetarian diet, and they are easy to incorporate into your diet. Why not try making homemade guacamole to add flavour and texture to dinner time, or introduce mashed avocado on toast to your breakfast routine?

3. Sweet Potatoes

Sweet potatoes are so full of vitamins and nutrients that they are often listed as a wonder vegetable. They contain the highest amount of biotin of all vegetables, with one half cup full of sweet potato containing 2.4 mcg of the B vitamin. This portion of sweet potato only contains 90 calories and is also rich in beta carotene, which is easily converted into vitamin A, which makes it an ideal health-boosting ingredient, particularly if you have thinning hair and want to improve the condition of your hair and skin.

4. Onions

Onions are a popular base ingredient used to add texture and flavour to hundreds of vegan and vegetarian dishes. The good news is that, when they’re cooked, they are also a great source of biotin. One portion of cooked onions contains 8.0 mcg of biotin. So if you’re not keen on any of the other foods on this list, why not throw a chopped onion into the pot when you’re making soups, pasta dishes, currys or almost anything else? They can even be roasted whole!

5. Cauliflower

One cup of raw cauliflower contains 4mcg of biotin, making it a great vegetable to choose if you’re looking for an easy way to add more biotin to your diet.

To get as much biotin from your cauliflower as possible, it’s important to eat it raw. Because the vitamin is water soluble, much of its biotin content is removed when it is cooked or boiled. Why not try making cauliflower rice by mixing the raw vegetable in the blender or food processor until it resembles breadcrumbs? This can then be added to salads, or used in lieu of regular rice when making chilli or curry dishes.

6. Tomatoes

Tomatoes are wonderfully rich in biotin, with one cup full of the fruit containing 7.2 mcg of the hair boosting vitamin. Just as with cauliflower, the best way to ensure you get as much biotin from your tomatoes as possible is to eat them raw, however the good news is that, unlike cauliflower, tomatoes are incredibly easy to eat raw. Add tomatoes to your salads, chop them into pasta dishes, soup, chilli, or even make a tomato sandwich. The options are almost limitless.

Tomatoes are great for your health and have been found to be one of the richest dietary sources  of the antioxidant lycopene, which has health benefits including reduced risk of heart disease and cancer. As well as their biotin content tomatoes are also a strong source of vitamin C, potassium, folate and vitamin K which all have benefits for hair growth, making them an essential natural ingredient to help combat hair loss.


It is much easier than you might first think to ensure that your vegetarian diet is rich in biotin. There are plenty of nutritious and delicious sources that can easily be incorporated into your everyday meal planning. Biotin has many benefits for your skin, nails and hair, particularly if your hair is thinning or you are experiencing hair loss, so it is well worth ensuring that your diet is as biotin-rich as possible.


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