Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

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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 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.

Foods High in Pantothenic Acid

Shiitake Mushrooms1 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 Fillets2 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 avocado3 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 chicken4 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 plate5 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 Seeds6 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 milk7 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 chop8 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 Potatoes9 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.

Lentils10 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

Printable One Page Sheet

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

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 StageAI
Infants
0-6 months old1.7mg
7-12 months old1.8mg
Children
1-3 years old2mg
4-8 years old3mg
Males
9-13 years old4mg
14-18 years old5mg
19-50 years old5mg
50+ years old5mg
Females
9-13 years old4mg
14-18 years old5mg
19-50 years old5mg
50+ years old5mg
Pregnancy
14-18 years old6mg
18+ years old6mg
Lactation
14-18 years old7mg
18+ years old7mg
Source: Dietary Reference Intakes for Pantothenic Acid.

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.

Use the ranking tool links below to select foods and create your own food list to share or print.


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

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
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