Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

Vitamin B5, or Pantothenic Acid, is an essential vitamin required by the body for cellular energy production, producing, transporting and releasing energy from fats and the production of the neurotransmitter acetylcholine.

A deficiency of vitamin B5 is rare, however, when it does occur is usually seen in the form of irritability, fatigue, apathy, numbness, paresthesia, and muscle cramps. It can also lead to increased sensitivity to insulin or hypoglycemia.

Vitamin B5 is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and may only be noticed in the form of slight digestive complaints or diarrhea.

Foods high in vitamin B5 include mushrooms, fish, avocados, eggs, lean chicken, beef, pork, sunflower seeds, milk, sweet potatoes, and lentils. The current daily value (% DV) for Pantothenic Acid (vitamin B5) is 5mg.

Below is a list high vitamin B5 foods ranked by a common serving size, to rank the list by 100 grams or 200 calories see the nutrient ranking of all foods high in vitamin B5.


Foods High in Pantothenic Acid

Shiitake Mushrooms

#1: Shiitake Mushrooms

Vitamin B5
per Cup Cooked
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
5.2mg
(104% DV)
3.6mg
(72% DV)
12.8mg
(257% DV)

More Mushrooms High in Vitamin B5

  • 67% DV in 1 cup of button mushrooms
  • 31% DV in 1 cup of portabella mushrooms
  • 26% DV in 1 cup of crimini (chestnut) mushrooms

See all vegetables high in vitamin B5.

Salmon Fillets

#2: Salmon

Vitamin B5
per 6oz Fillet
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
3.3mg
(65% DV)
1.9mg
(38% DV)
2.1mg
(42% DV)

More Fish High in Vitamin B5

  • 47% DV in a 6oz tuna fillet
  • 30% DV in a 5oz trout fillet
  • 30% DV in a 6oz snapper fillet

See all fish high in vitamin B5.

Half an avocado

#3: Avocados

Vitamin B5
per Avocado
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
2.8mg
(56% DV)
1.4mg
(28% DV)
1.7mg
(35% DV)

More Fruits High in Vitamin B5

  • 15% DV in 1 cup of guavas
  • 13% DV in 1 cup of grapefruit sections
  • 10% DV in 1 cup of sliced bananas

See all fruits high in vitamin B5.

A roast chicken

#4: Lean Chicken Breast

Vitamin B5
in a 6oz Breast
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
2.7mg
(54% DV)
1.6mg
(32% DV)
2mg
(40% DV)

More Poultry High in Vitamin B5

  • 34% DV in a chicken thigh
  • 33% DV in 6oz of ground turkey
  • 23% DV in a chicken drumstick

See all meats high in vitamin B5.

A steak on a plate

#5: Beef (Skirt Steak)

Vitamin B5
per 6oz Steak
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
2.3mg
(45% DV)
1.3mg
(27% DV)
1mg
(20% DV)

More Red Meat High in Vitamin B5

  • 23% DV in a 3oz buffalo steak
  • 14% DV in a 3oz beef hamburger
  • 12% DV in 3oz of lamb shank

See all meats high in vitamin B5.

Sunflower Seeds

#6: Sunflower Seeds

Vitamin B5
per 1oz Handful
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
2mg
(40% DV)
7mg
(141% DV)
2.4mg
(48% DV)
A glass of milk

#7: Whole Milk

Vitamin B5
per 16oz Glass
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
1.8mg
(36% DV)
0.4mg
(7% DV)
1.2mg
(24% DV)

More Dairy High in Vitamin B5

  • 36% DV in a 16oz glass of non-fat or skim milk
  • 29% DV in 1 cup of low-fat yogurt
  • 19% DV in 1 cup of buttermilk

See all dairy foods high in vitamin B5.

A pork chop

#8: Lean Pork Chops

Vitamin B5
in a 6oz Chop
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
1.7mg
(34% DV)
1mg
(20% DV)
1mg
(21% DV)

More Pork High in Vitamin B5

  • 20% DV in 1 cup of ham
  • 18% DV in 3oz of salami
  • 17% DV in 3oz of pork tenderloin

See all meats high in vitamin B5.

Sweet Potatoes

#9: Sweet Potatoes

Vitamin B5
per Cup Mashed
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
1.3mg
(26% DV)
0.5mg
(10% DV)
1mg
(20% DV)

More Vegetables High in Vitamin B5

  • 27% DV in 1 cup of podded peas
  • 24% DV in 1 cup of yellow sweet corn
  • 21% DV in 1 cup of baked acorn squash

See all vegetables high in vitamin B5.

Lentils

#10: Lentils

Vitamin B5
per Cup
Vitamin B5
per 100g
Vitamin B5
per 200 Calories
1.3mg
(25% DV)
0.6mg
(13% DV)
1.1mg
(22% DV)

More Legumes High in Vitamin B5

  • 23% DV in 1 cup of split peas
  • 16% DV in 1 cup of lima beans
  • 14% DV in 1 cup of black-eyed peas

See all beans and lentils high in vitamin B5

See All 200 Foods High in Pantothenic acid (B5)

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Printable list of foods high in pantothenic acid (vitamin B5)

Other Vitamin B Foods

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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