Vegan Sources of Biotin

Learning about vegan sources of biotin may help you meet your nutritional requirements while following a plant-based diet. From almonds to avocados to seeds, this guide will introduce you to nutritious, plant-based sources to incorporate into your diet.

Biotin, aka vitamin B7, is a water-soluble vitamin which is essential for various bodily functions such as metabolism and the maintenance of hair, skin, and nails. Here’s a list of nutrient-rich (and delicious!) vegan sources:

1. Almonds

Almonds on a white plate.
Biotin-Rich Almonds

Almonds are a nutritious, vegan-friendly source of biotin. Adding almonds to your diet is an easy way to meet your biotin needs with a plant-based option. Enjoy them on their own as a snack or add them to salads or desserts.

Almonds Biotin Content

According to the USDA National Nutrient Database, raw almonds contain 57 mcg (micrograms) of biotin per 100g.

2. Sweet Potatoes

Sweet potatoes, are a biotin-packed, vegan option. Whether you roast, mash, or bake them, they’re a delicious and nutrient-dense choice. Adding sweet potatoes to your meals can help you meet your biotin needs while adding flavor to your plant-based dishes.

Sweet Potatoes Biotin Content

According to the Office of Dietary Supplements at the National Institute of Health, cooked sweet potato contains 2.4 mcg of biotin for a half cup serving.

3. Spinach

Spinach is another vegan biotin source that adds flavor to plant-based meals such as salads, smoothies, or sautés. This leafy green is packed with nutrients. Adding spinach to your meals is a tasty way to get more biotin on a plant-based diet.

Spinach Biotin Content

According to the USDA National Nutrient Database, spinach contains 4.25 mcg of biotin per 100g.

4. Broccoli

Broccoli is one of my favorite vegan sources of biotin. Try steaming, roasting, or adding broccoli to stir-fries. Incorporating broccoli into your meals can help you meet your biotin requirements and adds flavor and other nutrients to vegan dishes.

Broccoli Biotin Content

According to the Office of Dietary Supplements at the National Institute of Health, cooked fresh broccoli contains 0.4 mcg of biotin for a half cup serving.

5. Peanuts, Peanut Butter, and Other Legumes

Peanuts and other legumes are a vegan-friendly food rich in biotin. They’re a flavorful, plant-based option. Enjoy them on their own as a snack or sprinkle peanuts on top of salads or noodles to help you meet your biotin needs.

Peanut Butter Biotin Content

According to the USDA National Nutrient Database, peanut butter contains 87.8 mcg of biotin per 100g.

6. Sunflower Seeds

Spiced sunflower seeds in a glass bowl.
Biotin-Rich Sunflower Seeds

Sunflower seeds are one of the most nutritious vegan sources of biotin. Adding these seeds to your meals or snacks provides a tasty plant-based way to meet your biotin needs.

Sunflower Seeds Biotin Content

According to the Office of Dietary Supplements at the National Institute of Health, roasted sunflower seeds contain 2.6 mcg of biotin for a quarter cup serving.

7. Oats

Raw rolled oats on a white plate.
Rolled Oats

Oats are another biotin-rich vegan food. They’re filling and perfect for breakfast in the form of oatmeal or as a treat or snack in the form of cookies, granola bars, or muffins. This whole grain not only provides fiber but also contributes to meeting your biotin requirements while sticking to a vegan diet.

Oats Biotin Content

According to the USDA National Nutrient Database, rolled oats contain 21.9 mcg of biotin per 100g.

8. Mushrooms

Mushrooms are a nutrient-rich and delicious plant-based source of biotin. Enjoy them sautéed, grilled, or as a savory addition to pastas, stews, or soups for a tasty boost of biotin.

Mushrooms Biotin Content

According to the USDA National Nutrient Database, white button mushrooms contain 9.07 mcg of biotin per 100g.

9. Tomatoes

Tomatoes are another one of my favorite vegan sources of biotin. Add them to salads, sauces, or sandwiches for a flavorful boost of plant-based biotin.

Tomatoes Biotin Content

According to the USDA National Nutrient Database, Roma tomatoes contain 0.469 mcg of biotin per 100g.

Vegan Biotin-Rich Recipes to Try

1. Vegan Banana Oat Muffins

Five oat flour banana muffins on a white plate against a tile back splash.

These yummy muffins contain biotin-rich oats. Vegan Banana Oat Muffins Recipe

2. Tomato Cashew Sauce

Vegan creamy tomato pasta in a white bowl garnished with basil and crushed red pepper.

This luscious plant-based sauce contains biotin-rich tomatoes. Tomato Cashew Sauce Recipe

3. Vegan Hasselback Sweet Potatoes

A white platter with two vegan hasselback sweet potatoes with slits cut in them.

These biotin-rich hasselback sweet potatoes are an easy and delicious side dish. Vegan Hassleback Sweet Potatoes Recipe

4. Vegan Green Goddess Dressing

Paleo green goddess dressing in a jar with a spoon.
Vegan Green Goddess Dressing

This creamy dressing is made with biotin-rich avocados. Vegan Green Goddess Dressing Recipe

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