Look, I get it. Eggs are the poster child for biotin, but after my 5th omelette this week, I started side-eyeing my frying pan like a toxic ex. Newsflash: You don’t need to turn into a poultry farmer to get your biotin fix. I scoured science journals, harassed nutritionists, and taste-tested my way to these 10 egg-free, biotin-packed heroes. Your hair (and taste buds) will thank you.
Why Biotin Matters (And Why Eggs Can’t Hog the Spotlight)
Biotin (aka vitamin B7) is the unsung hero of glow-ups. It fuels keratin production (hello, luscious hair), strengthens nails that won’t snap opening a LaCroix, and keeps your skin from looking like a dried-up raisin. The kicker? Your body can’t store biotin, so you need to eat it daily. The RDA is 30 mcg, but good luck hitting that with eggs alone without developing a yolk phobia.
1. Almonds: The Crunchy Biotin Bomb
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- Biotin Content: 1.5–5 mcg per ¼ cup
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- Why You’ll Obsess: Almonds are my MVP of snacks. Pop a handful, blend them into butter, or sprinkle slivers on oatmeal. Pro tip: Soak them overnight to unlock extra nutrients (and avoid breaking a tooth).
Bonus: Packed with vitamin E for that 
lit-from-within glow.
2. Sweet Potatoes: Carb-Loading with a Purpose
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- Biotin Content: ~2.4 mcg per ½ cup (cooked)
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- Why You’ll Obsess: Roast ’em, mash ’em, air-fry ’em into fries. Sweet potatoes are biotin’s cozy, orange soulmate. Plus, their beta-carotene fights dryness like a hydration superhero.
I Eat Like This: Smash with avocado and chili flakes, and place on top of toast for a biotin power couple.
3. Spinach: Popeye Was Onto Something
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- Biotin Content: ~0.5 mcg per cup (raw)
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- Why You’ll Obsess: It’s not a biotin giant, but spinach is a nutrient-dense sidekick. Blend it into smoothies, sauté with garlic, or stuff it in a wrap.
Pro Move: I Pair with vitamin C through a fizzy tab in my water (Signify Natures Vitamin C Tablet) to boost iron absorption—aka more energy for hair-flipping moments.
4. Salmon: The Omega-3 Overachiever
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- Biotin Content: ~5 mcg per 3 oz (cooked)
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- Why You’ll Obsess: Wild-caught salmon serves biotin and omega-3s to tame scalp inflammation. Grill it, bake it, or flake it over avocado toast.
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- Hot Take: Canned salmon counts too. Budget queen behavior.
5. Sunflower Seeds: The Snack Drawer Savior
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- Biotin Content: ~2.6 mcg per ¼ cup
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- Why You’ll Obsess: Sprinkle these on yogurt, salads, or eat straight from the bag while binge-watching Netflix. They’re also rich in selenium—a dandruff-fighting mineral.
Snack Hack: Mix with dark chocolate chips for a salty-sweet biotin boost.
6. Mushrooms: The Umami Secret Weapon
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- Biotin Content: Up to 10 mcg per cup (cooked, depending on type)
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- Why You’ll Obsess: Portobellos and shiitakes are biotin royalty. Sauté them into stir-fries, blend into soups, or stuff with herbs and cheese.
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- Fun Fact: Mushrooms synthesize biotin as they grow—nature’s multivitamin.
7. Avocado: Yes, Guacamole Counts
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- Biotin Content: ~1–2 mcg per avocado
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- Why You’ll Obsess: Smash it on toast, blend into smoothies, or eat with a spoon while crying over rom-coms. Avocados also deliver healthy fats to keep your scalp from going Sahara-dry.
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- Guac Tip: Add sunflower seeds for a biotin double-whammy.
8. Lentils: The Cheap & Cheerful MVP
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- Biotin Content: ~1.3 mcg per ½ cup (cooked)
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- Why You’ll Obsess: Lentils are fiber-rich, protein-packed, and perfect for soups, salads, or vegan “meat”balls. They’re also iron heroes—key for preventing hair loss.
Recipe Must-Try: Spiced lentil tacos with avocado crema. Chef’s kiss.
9. Oats: Breakfast’s Unsung Hero
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- Biotin Content: ~0.2–1.3 mcg per ½ cup (raw)
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- Why You’ll Obsess: Start your day with biotin-boosted oatmeal. Add almond butter, berries, and a drizzle of honey. Oats also contain silica for stronger strands.
Pro Tip: Use oat milk in your coffee. Two birds, one stone.
10. Cheese: Because Life’s Too Short for Sad Salads
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- Biotin Content: ~0.4–2 mcg per oz (cheddar, camembert, blue)
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- Why You’ll Obsess: Cheese plates are self-care. Pair with almonds and mushrooms for a biotin trifecta.
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- Warning: Lactose-intolerant? Try fortified plant-based cheeses.
FAQ: Your Burning Biotin Questions, Answered
Q: Can I get enough biotin from food alone?
A: Maybe, if you’re a meal-planning maniac. Most need supplements to hit 30 mcg. Pair these foods with a biotin pill for max results.
Q: Do cooking methods destroy biotin?
A: Slightly. Eat some raw (spinach, almonds) and some cooked (sweet potatoes, lentils) for balance.
Q: Vegan options?
A: All except salmon and cheese can be vegan-ized! Swap salmon for algae-based omega-3s and cheese for fortified nut cheeses.
Final Take: Eat the Rainbow (But Make It Biotin)
Biotin isn’t a magic pill—it’s a lifestyle. Mix these foods into your meals, take a supplement (one of my favourites are NUTRAHARMONY’s Biotin supplement) if needed, and watch your hair go from “meh” to meringue-level volume.
P.S. Tag someone who needs to quit their egg addiction. 
