Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

Vitamin B5, or Pantothenic Acid, is an essential vitamin required by the body for producing energy from carbohydrates and fats, creating certain neurotransmitters and hormones, and making red blood cells. (1)

A deficiency of vitamin B5 is rare, but may increase the risk of neurodegenerative diseases like Alzheimer's disease. (1,2)

Vitamin B5 is a water-soluble vitamin. This makes it easy for the body to eliminate any excess, so overdose is rare. In general, it will only cause minor symptoms, like diarrhea or other digestive disturbances. (3,4)

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. (5)

Below is a list of high vitamin B5 foods ranked by a common serving size. See the nutrient ranking of all foods high in vitamin B5 to sort by 100 gram serving sizes.

• 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)

  Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

  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.

• 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)

  Nutrition Facts for Cooked Wild Atlantic Salmon. (Source)

  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.

• 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)

  Nutrition Facts for Avocados. (Source)

  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.

• 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)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  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.

• 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)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  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.

• 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)

  Nutrition Facts for Dry Roasted Sunflower Seeds. (Source)
• 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)

  Nutrition Facts for Whole Milk (Full Fat). (Source)

  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.

• 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)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  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.

• 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)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)

  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.

• 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)

  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds). (Source)

  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

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Pantothenic Acid (B5) Requirements By Age and Gender

The adequate intakes (AI) for pantothenic acid (B5) range from 1.7mg to 7mg per day. The daily value for vitamin B5 is 5mg per day. (5)

Life Stage	AI
Infants
0-6 months old	1.7mg
7-12 months old	1.8mg
Children
1-3 years old	2mg
4-8 years old	3mg
Males
9-13 years old	4mg
14-18 years old	5mg
19-50 years old	5mg
50+ years old	5mg
Females
9-13 years old	4mg
14-18 years old	5mg
19-50 years old	5mg
50+ years old	5mg
Pregnancy
14-18 years old	6mg
18+ years old	6mg
Lactation
14-18 years old	7mg
18+ years old	7mg

Source: Dietary Reference Intakes for Pantothenic Acid.

Other Vitamin B Foods

• Top 10 Foods Highest in Thiamin (Vitamin B1)
• Top 10 Foods Highest in Vitamin B2 (Riboflavin)
• Top 10 Foods Highest in Niacin (Vitamin B3)
• Top 10 Foods Highest in Vitamin B6
• Top 10 Foods Highest in Vitamin B9 (Folate)
• Top 10 Foods Highest in Vitamin B12

From the Nutrient Ranking Tool

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• Foods High in Pantothenic acid (B5)
• Foods Low in Pantothenic acid (B5)
• Vegetables High in Pantothenic acid (B5)
• Fruits High in Pantothenic acid (B5)
• Vegetarian Foods High in Pantothenic acid (B5)
• Nuts High in Pantothenic acid (B5)
• Beans High in Pantothenic acid (B5)
• Dairy High in Pantothenic acid (B5)
• Breakfast Cereals High in Pantothenic acid (B5)
• Fast Foods High in Pantothenic acid (B5)

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Iron Foods
• High Choline Foods
• Foods High in Vitamin B3 (Niacin)
• Top 10 Foods Highest in Vitamin B9 (Folate)
• Top 10 Foods Highest in Vitamin B12

Data Sources and References

1. Pantothenic acid in health and disease
2. Ismail N, Kureishy N, Church SJ, Scholefield M, Unwin RD, Xu J, Patassini S, Cooper GJS. Cerebral deficiency of vitamin B5 (d-pantothenic acid; pantothenate) as a potentially-reversible cause of neurodegeneration and dementia in sporadic Alzheimer's disease Biochem Biophys Res Commun. 2020 Jan 29;522(1):220-225. doi: 10.1016/j.bbrc.2019.11.052. Epub 2019 Nov 20. 31759626
3. Konings EJ; Committee on Food Nutrition. Biochemistry, Water Soluble Vitamins J AOAC Int. 2006 Jan-Feb;89(1):285-8. 16512258
4. Xu J, Patassini S, Begley P, Church S, Waldvogel HJ, Faull RLM, Unwin RD, Cooper GJS. Cerebral Vitamin B5 (D-Pantothenic Acid) Deficiency as a Potential Cause of Metabolic Perturbation and Neurodegeneration in Huntington's Disease Biochem Biophys Res Commun. 2020 Jun 30;527(3):676-681. doi: 10.1016/j.bbrc.2020.05.015. Epub 2020 May 4. 32416962
5. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels