Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)

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.

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.


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Foods High in Pantothenic Acid

Shiitake Mushrooms 1 Shiitake Mushrooms
  • 104% DV (5.2mg) vitamin b5 per cup cooked
  • Calories: 81 | Weight: 145g (5.1oz)

More Mushrooms High in Vitamin B5

-67% DV in 1 cup of button mushrooms
-31% DV in 1 cup of portabellas
-26% DV in 1 cup of criminis

See all vegetables high in vitamin B5.

Nutrition Facts for Cooked Shiitake Mushrooms.
Salmon Fillets 2 Salmon
  • 65% DV (3.3mg) vitamin b5 per 6oz fillet
  • Calories: 309 | Weight: 170g (6oz)

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.

Nutrition Facts for Wild Atlantic Salmon (cooked).
Half an avocado 3 Avocados
  • 56% DV (2.8mg) vitamin b5 per avocado
  • Calories: 322 | Weight: 201g (7.1oz)

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.

Nutrition Facts for Avocados.
A roast chicken 4 Lean Chicken Breast
  • 54% DV (2.7mg) vitamin b5 in a 6oz breast
  • Calories: 267 | Weight: 170g (6oz)

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.

Nutrition Facts for Lean Chicken Breast (cooked).
A steak on a plate 5 Beef (Skirt Steak)
  • 45% DV (2.3mg) vitamin b5 per 6oz steak
  • Calories: 456 | Weight: 170g (6oz)

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.

Nutrition Facts for Skirt Steak.
Sunflower Seeds 6 Sunflower Seeds
  • 40% DV (2mg) vitamin b5 per 1oz handful
  • Calories: 165 | Weight: 28g (1oz)
A glass of milk 7 Whole Milk
  • 36% DV (1.8mg) vitamin b5 per 16oz glass
  • Calories: 298 | Weight: 488g (17.2oz)

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.

Nutrition Facts for Whole Milk.
A pork chop 8 Lean Pork Chops
  • 34% DV (1.7mg) vitamin b5 in a 6oz chop
  • Calories: 332 | Weight: 170g (6oz)

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.

Nutrition Facts for Pork Chops (lean).
Sweet Potatoes 9 Sweet Potatoes
  • 26% DV (1.3mg) vitamin b5 per cup mashed
  • Calories: 258 | Weight: 255g (9oz)

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.

Nutrition Facts for Mashed Sweet Potatoes.
Lentils 10 Lentils
  • 25% DV (1.3mg) vitamin b5 per cup
  • Calories: 230 | Weight: 198g (7oz)

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

Nutrition Facts for Lentils (cooked).

See All 200 Foods High in Pantothenic acid (B5)

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Other Vitamin B Foods

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

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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