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
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.
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.
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.
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.
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.
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) |
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.
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.
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.
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
Printable One Page Sheet
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.
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.
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