1. Egg yolks
Eggs are packed with B vitamins (as well as other good stuff like protein and iron). The yolk is a rich source of biotin, and a whole, cooked egg provides 10 micrograms of biotin, which is approximately 33 percent of the daily value (DV).
Just be sure to cook them fully: egg whites contain a protein called avidin, and that can negatively interfere with biotin absorption if they’re eaten raw.
2. Legumes
Most legumes are a great source of biotin, with the two richest sources being peanuts and soybeans.
A 1-ounce (28-gram) serving of roasted peanuts has just under 5 micrograms of biotin, or 17 percent of the DV. A 3/4-cup (100-gram) serving of whole soybeans has 19.3 micrograms of biotin, which is 64 percent of the DV.
Other legume sources include peas, beans, and lentils, which are also full of protein, fiber, and micronutrients.