Top Biotin-Rich Vegetarian Foods | Vitamin B7 Vegan Sources

Looking to boost your biotin intake on a vegan diet? You're in luck! Veganism is gaining popularity in India as people are opting for a plant-based diet due to ethical, environmental, & health-related concerns. Although biotin is often found in animal products, several biotin-rich vegetarian foods can help you meet your daily needs. Discover the benefits of biotin by exploring its vegan sources in this article.

What Is Biotin?

Biotin, or vitamin B7 or H, is a water-soluble vitamin belonging to the B-vitamin family. It acts as a cofactor for enzymes involved in intermediary metabolism, helping the body convert food into energy. Biotin is vital for maintaining healthy hair, skin, & nails & regulates gene expression. 

Although rare, biotin deficiency can cause symptoms such as alopecia, a scaly red rash, & neurological problems.

Check This: What is Vegan Chicken?

10 Biotin-Rich Vegan Foods

Most biotin-rich foods are animal-derived, but some vegan sources, such as:

Vitamin B7 

Vegan Sources

Micrograms (mcg) per serving

Percent DV

(Daily Value)

Nutritional yeast

1 tablespoon (9 g)


Sunflower seeds

1/4 cup (35 g)



1/4 cup (35 g)



1/4 cup (36 g)


Sweet potato

1 medium (114 g)



1 cup (156 g)



1 cup (172 g)



1 medium (150 g)



1 cup, sliced (70 g)



1 cup (30 g)


Note: The biotin content of foods may vary depending on factors such as soil quality, farming practices, & cooking methods. The values mentioned above are approximate & may vary. The reference for biotin content is the USDA food composition database.

Also Check This: Top 10 High Protein Indian Vegan Breakfast

Biotin-Rich Vegetarian Foods: For Health & Beauty

The health benefits of including Vegan Sources of Vitamin B7 are as follows:

  • Avocado: A creamy & delicious fruit, a good source of biotin, healthy fats, fiber, & potassium. It may help improve heart health, support weight management, & promote healthy skin & hair.
  • Nutritional yeast: A popular vegan cheese substitute, rich in biotin, B vitamins, protein, & fiber, may help boost immunity & lower cholesterol levels.
  • Sunflower seeds: A great vegan source of biotin, vitamin E, magnesium, & selenium, they may improve heart health, blood sugar levels, & skin health.
  • Sweet potato: A nutritious root vegetable, a good source of biotin, vitamin A, vitamin C, & potassium. It may help improve blood sugar control, boost brain function, & support digestive health.

Check This: What is Mock Meat?

Health Benefits of Vitamin B7 (Biotin)

Benefits of biotin

  1. Biotin's role in metabolic pathways: Biotin is a coenzyme in the metabolism of fatty acids & essential amino acids & helps in glucose synthesis from non-carbohydrates.
  2. Importance for the nervous system & liver metabolism: Biotin promotes proper functioning of the nervous system & liver metabolism by helping with the synthesis of neurotransmitters & other molecules involved in energy production.
  3. Use of biotin supplements for hair, nail, & skin care: Biotin supplements can help care for thinning hair & brittle nails in individuals with biotin deficiency. Evidence for their effectiveness needs to be more conclusive.
  4. Managing blood sugar levels: Some studies suggest biotin may help maintain appropriate blood sugar levels in individuals with type 2 diabetes due to its role in glucose synthesis.
  5. Fetal development: Biotin is crucial for embryonic growth during pregnancy, & taking a prenatal vitamin containing biotin & folic acid is recommended for pregnant women.

Also Check This: Best Indian Vegan Snacks.

How Much Dietary Biotin Do You Need A Day?

According to ICMR (Indian Council of Medical Research), the Recommended Dietary Allowance (RDA) of Biotin is as follows:


RDA of Biotin 

(in μg)



Pregnant women


Breastfeeding/lactating mothers




Children (age 4-10)


Children (age 1-3)



Check This: Plant Protein vs Whey Protein

Is It Possible To Get Too Much Biotin?

Biotin is a water-soluble vitamin, & excess intake is excreted in the urine. However, high doses of biotin supplements can lead to toxicity & adverse side effects such as skin rashes, acne, & digestive problems. 

It is important to follow the recommended daily intake & seek advice from a healthcare professional before taking high doses of biotin supplements.

Check This: Everything About Vegan Cheese


A vegan diet can provide adequate amounts of biotin through plant-based sources such as nutritional yeast, sunflower seeds, almonds, & other foods. Biotin is essential for various bodily functions, including healthy hair, skin, & nails, & metabolic & nervous system processes.

Take your taste buds on a journey of plant-based delight, elevated by the ingenuity of Sudo Plant-Based Foods, in your vegan culinary adventure.

Also Check This: What Is Vegan Curd And Everything About Vegan Curd


Q1. Can biotin really help improve my hair, skin, & nails?

Ans. Yes, biotin is crucial in maintaining healthy hair, skin, & nails. However, it's important to note that biotin alone may not be enough to improve the appearance of your hair, skin, & nails. A balanced diet, proper hydration, & good skincare practices are also crucial for maintaining healthy hair, skin, & nails.

Q2. Can Too Much Biotin Cause You Harm?

Ans.Yes, getting too much biotin can lead to adverse effects such as skin rash, digestive upset, & interference with laboratory test results. Therefore, it's important to speak with your healthcare provider before supplementing with biotin to determine the appropriate dosage for your individual needs.

Q3. Should Vegans Supplement with Biotin?

Ans. While it's possible to meet your daily biotin requirements through a balanced vegan diet, some individuals may require supplementation. It's important to speak with your healthcare provider to determine the appropriate dosage for your individual needs.

Bonus Recipes From Sudo

  1. How to Make Veg Momos
  2. Vegan Keema Recipe
  3. Jackfruit Biryani Recipe
  4. Veg Galouti Kebab Recipe
  5. Vegetarian Popcorn Chicken Recipe