3 micrograms of
biotin. Milk also contributes to bone
and teeth health,
and it is a good source of protein, calcium, phosphorous, potassium, and vitamin D.
Bananas. One serving (half a cup) of banana has 0.2 micrograms of biotin. Bananas also have vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium.
Nuts and seeds have biotin, but how much you get depends. For instance, a one-fourth cup of roasted almonds has 1.5 micrograms, but just six walnut halves have 9.