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.



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#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.



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#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)
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Other Vitamin B5 Rich Foods
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Other Vitamin B Foods
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