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Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)


Vitamin B5, or Pantothenic Acid, is an essential vitamin required by the body for cellular processes and optimal maintenance of fat. 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. Pantothenic Acid, 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. The current DV for Pantothenic Acid (Vitamin B5) is 10mg. Below is a list high vitamin B5 foods, click here for high vitamin B5 foods by nutrient density, here for an extended list of vitamin B5 rich foods, and here for other foods high in vitamin B.

#1: Mushrooms (Shiitake, Cooked)
Pantothenic Acid in 100gPer cup (145g)In 4 mushrooms (72g)
3.59mg (36% DV)5.21mg (52% DV)2.59mg (26% DV)
Other Mushrooms High in Pantothenic Acid (%DV per cup slices): White Mushrooms, cooked (34%), Portabella, grilled (15%), Brown Mushrooms, raw & Oyster Mushrooms, raw (11%), and Chanterelle, raw (6%). Click to see complete nutrition facts.


#2: Cheese (Gjetost)
Pantothenic Acid in 100gPer package (227g)Per ounce (28g)
3.35mg (34% DV)7.61mg (76% DV)0.94mg (9% DV)
Other Cheeses High in Pantothenic Acid (%DV per ounce): Roquefort & Blue Cheese (5%), Camembert (4%), and Feta (3%). Click to see complete nutrition facts.



#3: Oily Fish (Trout, Cooked)
Pantothenic Acid in 100gPer fillet (62g)Per 3oz (85g)
2.24mg (22% DV)1.39mg (14% DV)1.90mg (19% DV)
Other Oily Fish High in Pantothenic Acid (%DV per 3oz cooked): Rainbow Trout (17%), Wild Salmon (16%), Farmed Salmon (13%), and Tuna (12%). Click to see complete nutrition facts.



#4: Avocados
Pantothenic Acid in 100gPer cup puréed (230g)Per fruit (136g)
1.46mg (15% DV)3.37mg (34% DV)1.99mg (20% DV)
A half avocado provides 113 calories and only 1.4g saturated fat. Click to see complete nutrition facts.



#5: Eggs
Pantothenic Acid in 100gPer egg (50g)Per cooked egg (50g)
1.53mg (15% DV)0.77mg (8% DV)0.70mg (7% DV)
Other Eggs High in Pantothenic Acid (%DV per egg, raw): Goose (25%), Turkey (15%), Duck (13%), and Quail (2%). Click to see complete nutrition facts.



#6: Lean Pork (Sirloin, Cooked)
Pantothenic Acid in 100gPer roast (638g)Per 3oz (85g)
1.65mg (17% DV)10.55mg (106% DV)1.41mg (14% DV)
Cuts of Pork High in Pantothenic Acid (%DV per 3oz cooked): Lean Ribs & Lean Loin of Pork (14%), Lean Shoulder of Pork (12%), and Lean Ground Pork (7%). Click to see complete nutrition facts.



#7: Beef & Veal (Veal Shoulder, Cooked)
Pantothenic Acid in 100gPer piece (182g)Per 3oz (85g)
1.61mg (16% DV)2.93mg (29% DV)1.37mg (14% DV)
Other Cuts of Beef & Veal High in Pantothenic Acid (%DV per 3oz cooked): Rib of Veal (12%), Veal Sirloin (11%), and Lean Beef Steak (12%). Click to see complete nutrition facts.



#8: Chicken & Turkey (Chicken Drumstick, Cooked)
Pantothenic Acid in 100gPer drumstick (42g)Per 3oz (85g)
1.32mg (13% DV)0.55mg (6% DV)1.12mg (11% DV)
Other Poultry High in Pantothenic Acid (%DV per 3oz cooked): Chicken Leg & Chicken Thigh (11%), Turkey Leg (10%), Chicken Breast (9%), and Turkey Light Meat (8%). Click to see complete nutrition facts.



#9: Sunflower Seeds
Pantothenic Acid in 100gPer cup (134g)Per ounce (28g)
7.06mg (71% DV)9.46mg (95% DV)1.98mg (20% DV)
Other Seeds High in Pantothenic Acid (%DV per ounce): Flaxseeds (9%), and Pumpkin & Squash Seeds (2%). Click to see complete nutrition facts.



#10: Sweet Potato (Baked)
Pantothenic Acid in 100gPer cup (200g)Per potato (114g)
0.88mg (9% DV)1.77mg (18% DV)1.01mg (10% DV)
A medium sweet potato provides 103 calories and less than 0.2g fat. Click to see complete nutrition facts.




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Top 10 High Vitamin B5 Foods by Nutrient Density (Vitamin B5 per Gram)

#1: Baker’s Yeast 13.5mg (135% DV) per 100 grams0.54mg (5% DV) per teaspoon (4 grams)Click to see complete nutrition facts for Baker’s Yeast
#2: Liver (Chicken, cooked) 8.32mg (83% DV) per 100 grams3.66mg (37% DV) per liver (44 grams)Click to see complete nutrition facts for Liver
#3: Bran (Rice) 7.39mg (74% DV) per 100 grams8.72mg (87% DV) per cup (118 grams)Click to see complete nutrition facts for Bran
#4: Sunflower Seeds 7.06mg (71% DV) per 100 grams1.98mg (20% DV) per ounce (28 grams)Click to see complete nutrition facts for Sunflower Seeds
#5: Whey (Dried) 5.62mg (56% DV) per 100 grams8.15mg (81% DV) per cup (145 grams)Click to see complete nutrition facts for Whey
#6: Yeast Extract (Marmite) 4.60mg (46% DV) per 100 grams0.28mg (3% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Yeast Extract
#7: Mushrooms (Shiitake, Cooked) 3.59mg (36% DV) per 100 grams5.21mg (52% DV) per cup, pieces (145 grams)Click to see complete nutrition facts for Mushrooms
#8: Spices (Paprika) 2.51mg (25% DV) per 100 grams0.05mg (1% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Spices
#9: Wheat Germ 2.26mg (23% DV) per 100 grams2.60mg (26% DV) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
#10: Sun Dried Tomatoes 2.09mg (21% DV) per 100 grams1.13mg (11% DV) per cup (54 grams)Click to see complete nutrition facts for Sun Dried Tomatoes


Other Vitamin B5 Rich Foods

Peas (Frozen, Cooked) 0.86mg (9% DV) per 100 gram serving 1.37mg (14% DV) per cup (160 grams) 2.17mg (22% DV) per package (253 grams) Click to see complete nutrition facts for Peas
Caviar 3.50mg (35% DV) per 100 gram serving 0.56mg (6% DV) per tablespoon (16 grams) 0.98mg (10% DV) per ounce (28 grams) Click to see complete nutrition facts for Caviar
Potato Chips 4.35mg (43% DV) per 100 gram serving 9.87mg (99% DV) per bag (227 grams) 1.22mg (12% DV) per ounce (28 grams) Click to see complete nutrition facts for Potato Chips
Liver Cheese 3.54mg (35% DV) per 100 gram serving 0.99mg (10% DV) per ounce (28 grams) 1.34mg (13% DV) per slice (38 grams) Click to see complete nutrition facts for Liver Cheese
Spirulina 3.48mg (35% DV) per 100 gram serving 3.90mg (39% DV) per cup (112 grams) 0.24mg (2% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Goose (Cooked) 1.83mg (18% DV) per 100 gram serving 2.62mg (26% DV) per unit (143 grams) 10.84mg (108% DV) per 1/2 Goose (591 grams) Click to see complete nutrition facts for Goose
Lobster (Cooked) 1.67mg (17% DV) per 100 gram serving 2.42mg (24% DV) per cup (145 grams) 1.42mg (14% DV) per 3oz (85 grams) Click to see complete nutrition facts for Lobster
Duck (Cooked) 1.50mg (15% DV) per 100 gram serving 2.10mg (21% DV) per cup (140 grams) 3.32mg (33% DV) per 1/2 Duck (221 grams) Click to see complete nutrition facts for Duck
Granola (Homemade) 1.56mg (16% DV) per 100 gram serving 1.91mg (19% DV) per cup (122 grams) 0.44mg (4% DV) per ounce (28 grams) Click to see complete nutrition facts for Granola
Yogurt (Plain, Nonfat) 0.64mg (6% DV) per 100 gram serving 1.57mg (16% DV) per cup (245 grams) 1.46mg (15% DV) per container (227 grams) Click to see complete nutrition facts for Nonfat Yogurt
Sweet Corn (Cooked) 0.79mg (8% DV) per 100 gram serving 0.82mg (8% DV) per ear (103 grams) 1.18mg (12% DV) per cup (149 grams) Click to see complete nutrition facts for Sweet Corn
Peanuts 1.40mg (14% DV) per 100 gram serving 0.39mg (4% DV) per ounce (28 grams) Click to see complete nutrition facts for Peanuts
Buckwheat (Roasted) 1.23mg (12% DV) per 100 gram serving 2.02mg (20% DV) per cup (164 grams) Click to see complete nutrition facts for Buckwheat
Ostrich (Cooked) 1.36mg (14% DV) per 100 gram serving 1.16mg (12% DV) per 3oz (85 grams) Click to see complete nutrition facts for Ostrich
Triticale 1.32mg (13% DV) per 100 gram serving 2.54mg (25% DV) per cup (192 grams) Click to see complete nutrition facts for Triticale
Fortified Cereals (All-Bran) 34.5mg (345% DV) per 100 gram serving 10.01mg (100% DV) per 3/4 cup (29 grams) Click to see complete nutrition facts for Fortified Cereals
For more foods high in vitamin B5 (Pantothenic Acid) use the nutrient ranking tool.





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