Learning which foods are good vegan sources of biotin can be helpful if you’re following a plant-based 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 are a nutritious vegan source of biotin. Adding almonds to your diet is an easy way to boost your biotin intake. 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. I like to roast or mash them and serve them as a side dish. Adding sweet potatoes to your meals is a tasty, nutrient-dense way to meet your biotin requirements.
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 nutritious vegan biotin source. Add it to salads, smoothies, or sautee some up for a side dish. This leafy green is delicious and packed with other nutrients as well.
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 it to stir-fries.
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 excellent vegan biotin sources. Enjoy peanuts on their own as a snack or sprinkle them on top of salads or noodles to help you meet your biotin needs. Or grab a spoonful of peanut butter for a quick snack.
Peanut Butter Biotin Content
According to the USDA National Nutrient Database, peanut butter contains 87.8 mcg of biotin per 100g.
6. Sunflower Seeds
Sunflower seeds are another good option to boost your biotin intake. Enjoy them on their own as a snack or sprinkle them on top of salads, pasta, or even soup to add a little crunch.
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
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 cookies, granola bars, or muffins.
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 biotin sources. Add them to salads, sauces, or sandwiches for a 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 Applesauce Oat Muffins
These yummy muffins contain biotin-rich oats. Vegan Applesauce Oat Muffins Recipe
2. Vegan Hasselback Sweet Potatoes
These hasselback sweet potatoes are an easy and delicious side dish. Vegan Hassleback Sweet Potatoes Recipe
3. Vegan Green Goddess Dressing
This creamy dressing is made with biotin-rich avocados. Vegan Green Goddess Dressing Recipe
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