3. Nuts and seeds
Most nuts and seeds provide a good source of biotin, especially sunflower seeds and almonds.
A 1/4-cup (20-gram) serving of roasted sunflower seeds has 2.6 micrograms of biotin, or 10 percent of the DV. A 1/4-cup (30 grams) of roasted almonds contains 1.5 micrograms or 5 percent of the DV.
Nuts and seeds are also an excellent source of fiber, unsaturated fat, and protein.
4. Liver
It might not be part of your daily diet, but organ meats like liver are the best source of biotin out there (which makes sense, considering biotin is stored in the liver).
Just 3 ounces (75 grams) of cooked beef liver has nearly 31 micrograms of biotin.
Cooked chicken liver has even more: 138 micrograms in a 3-ounce (75-gram) serving.