For instance, a one-fourth cup of roasted almonds has 1.5
micrograms, but just six walnut halves have 9.5
micrograms. A one-fourth cup of roasted sunflower seeds has 2.6 micrograms of biotin, more than the amount present in any other seed.
Pork chops. A 3-ounce serving of pork chops has 3.8 micrograms of biotin.
Salmon. A 3-ounce serving of cooked salmon has 5 micrograms of biotin, about 17% of your daily value.
Sweet potatoes have 2.