Legumes

Legumes, a group of vegetables that includes beans, peas and lentils, are among the most versatile and nutritious foods available. Legumes are low in fat, cholesterol-free, and abundant in folate, potassium, iron, and magnesium. They also include both soluble and insoluble fiber as well as healthy lipids.

Beans, peas and lentils are examples of legumes that are rich in protein, fiber, and a variety of minerals. Peanuts and soybeans are the category's top sources of biotin. While a 1-ounce (28-gram) serving of roasted peanuts contains just under 5 mcg of biotin or 17% of the DV. A 3/4-cup (100-gram) serving of whole soybeans had 19.3 mcg of biotin, or 64% of the DV, according to one study on the biotin content of popular Japanese foods. Legumes are commonly cooked and then used for stir-fries, baked goods, and entrées and salads.