5. Sweet potatoes
Sweet potatoes are one of the best vegetable sources of biotin. A 1/2-cup (125-gram) serving of cooked sweet potatoes contains 2.4 micrograms of biotin, or 8 percent of the DV.
They’re also loaded with vitamins, minerals, fiber, and carotenoid antioxidants, making them a super healthy choice overall. And it doesn’t hurt that they taste really good (just saying).
6. Mushrooms
Mushrooms have a high biotin content, which actually protects them from parasites and predators in the wild.
About 20 caps (120 grams) of canned button mushrooms have 2.6 micrograms of biotin, which is nearly 10 percent of the DV. A 1-cup (70-gram) serving of chopped, fresh button mushrooms have even more: 5.6 micrograms.
These nutrient-rich fungi have so many other health benefits on top of that. They’re a great source of selenium, magnesium, and antioxidants.