Vitamin B5, otherwise known as pantothenic acid, is a water-soluble vitamin.
This important nutrient is one of the thirteen vitamins that are essential nutrients for the human body. Among its various functions, vitamin B5 plays a vital role in converting the food we eat into energy.
For adults over the age of 19, the daily value for vitamin B5 is 5 mg. However, this rises to 6 mg during pregnancy and 7 mg for breastfeeding women (1).
Generally speaking, the best dietary sources of vitamin B5 include mushrooms, organ meats, seafood, beans, and nuts. Here are thirty foods that are high in vitamin B5.
1) Pepeao (Jew’s Ear) – Dried
Pepeao is an odd-looking mushroom that grows on tree trunks, and it is also known by its strange nickname of ‘Jew’s Ear.’
One cup of dried pepeao provides 103% of the daily value for vitamin B5 (2).
| Vitamin B5 per cup (24g) serving | Vitamin B5 per 100 grams |
|---|---|
| 5.15 mg (103% DV) | 21.5 mg (430% DV) |
2) Shiitake Mushrooms (Dried)
Shiitake mushrooms are delicious, and they contribute a range of beneficial nutrients.
Among these nutrients, just four dried shiitake mushrooms offer 66% of the daily value for vitamin B5 (3).
| Vitamin B5 per 4 dried mushrooms | Vitamin B5 per 100 grams |
|---|---|
| 3.28 mg (66% DV) | 21.9 mg (438% DV) |
3) White Button Mushrooms
Common white mushrooms are also an excellent source of vitamin B5, and they provide 67% of the daily value per cooked cup (4).
| Vitamin B5 per cup (156g) | Vitamin B5 per 100 grams |
|---|---|
| 3.37 mg (67% DV) | 2.16 mg (43% DV) |
4) Liver
Organ meats tend to be an excellent source of many B vitamins, and they’re particularly high in vitamin b12.
Liver is one of the best sources of vitamin B5 too. While all liver will provide a significant amount of the nutrient, chicken liver offers the most.
One three-ounce (85g) serving of cooked chicken liver has 113% of the daily value (5).
| Vitamin B5 per 3-oz (85g) serving | Vitamin B5 per 100 grams |
|---|---|
| 5.67 mg (113% DV) | 6.67 mg (133% DV) |
5) Endive
Endive is a nutrient-rich leafy vegetable that can be eaten both raw or cooked.
Nutritionally, it’s a good vegetable source of vitamin B5, providing 9% of the daily value per cup serving (6).
| Vitamin B5 per cup (50g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.45 mg (9% DV) | 0.9 mg (18% DV) |
6) Atlantic Salmon (Wild)
Atlantic salmon is an excellent source of many different nutrients, and it’s high in vitamin B5 too.
Both wild and farmed varieties of salmon offer a good source of the nutrient, but wild salmon tends to provide a higher amount.
Per 1/2 fillet, wild Atlantic salmon (cooked) provides 59% of the daily value for vitamin B5 (7).
| Vitamin B5 per 1/2 fillet (154g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 2.96 mg (59% DV) | 1.92 mg (38% DV) |
7) Beef Kidney
Similar to other organ meats, beef kidney has high concentrations of most of the B vitamins.
Regarding vitamin B5, cooked beef kidney supplies 27% of the daily value per three-ounce serving (8).
| Vitamin B5 per 3 oz (85g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 1.33 mg (59% DV) | 1.56 mg (31% DV) |
8) Abalone
Abalone is a type of shellfish that tends to be on the expensive side, but it is an excellent source of vitamin B5.
A three-ounce serving of cooked abalone provides 49% of the daily value for the vitamin (9).
| Vitamin B5 per 3 oz (85g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 2.44 mg (49% DV) | 2.87 mg (57% DV) |
9) Bluefin Tuna
All tuna provides a good source of vitamin B5, but none more so than a species known as bluefin.
Per three-ounce serving, cooked bluefin tuna offers 27% of the daily value for the vitamin (10).
Bluefin tuna is a good source of thiamin, B12, and several other B vitamins too.
| Vitamin B5 per 3 oz (85g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 1.16 mg (23% DV) | 1.37 mg (27% DV) |
10) Peanuts
Peanuts are a rich source of several important nutrients, and they’re quite high in vitamin B5 too.
A typical ounce serving of peanuts provides 10% of the daily value (11).
| Vitamin B5 per ounce (28g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.502 mg (10% DV) | 1.77 mg (35% DV) |
11) Guava
Not many fruits contain vitamin B5 in an appreciable amount, but guava is an exception.
A cup serving of guava offers 15% of the nutrient’s daily value (12).
| Vitamin B5 per cup (165g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.74 mg (15% DV) | 0.45 mg (9% DV) |
12) Wheat Germ
Wheat germ offers significant amounts of several B vitamins, and it’s one of the best dietary sources of riboflavin.
This grain product is also rich in vitamin B5, with a cup serving coming to 31% of the daily value (13).
| Vitamin B5 per cup (113g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 1.57 mg (31% DV) | 1.39 mg (28% DV) |
13) Potatoes
Potatoes are often under-rated as a potential source of nutrients, and they are surprisingly high in vitamin B6.
While they do offer other vitamins and minerals in higher amounts, potatoes also provide a moderate provision of vitamin B5.
A large cooked potato (including skin) offers 18% of the daily value for the vitamin (14).
| Vitamin B5 per large potato (202g) | Vitamin B5 per 100 Grams |
|---|---|
| 0.92 mg (18% DV) | 0.45 mg (9% DV) |
14) Lobster
Lobster is a type of crustacean shellfish, and it is a rich source of protein, vitamins, and minerals.
A three-ounce serving of Northern lobster (cooked) provides 28% of the daily value for vitamin B5 (15).
| Vitamin B5 per 3-oz (85g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 1.42 mg (28% DV) | 1.67 mg (33% DV) |
15) Avocado
Avocados have experienced a surge in popularity over the past decade or so due to their nutritional value, taste, and versatility.
Avocado is full of B vitamins too; the fruit is a rich source of folate and contains a considerable amount of vitamin B5.
One whole avocado offers 56% of the daily value for B5 (16).
| Vitamin B5 per avocado (201g) | Vitamin B5 per 100 Grams |
|---|---|
| 2.79 mg (56% DV) | 1.39 mg (28% DV) |
16) Lentils
Lentils are a nutrient-rich legume that provides a good range of protein, fiber, and essential nutrients.
Per cup serving of cooked lentils, they offer 25% of the recommended vitamin B5 intake (17).
| Vitamin B5 per cup (198g) | Vitamin B5 per 100 Grams |
|---|---|
| 1.26 mg (25% DV) | 0.64 mg (13% DV) |
17) Heart
While relatively uncommon in most people’s diets, like other organ meats, heart is extremely nutrient-dense.
A cup of cooked chicken heart offers 77% of the daily value for vitamin B5 (18).
| Vitamin B5 per cup (145g) | Vitamin B5 per 100 Grams |
|---|---|
| 3.85 mg (77% DV) | 2.65 mg (53% DV) |
18) Whey Protein
As well as being an excellent source of protein, whey supplies a good range of nutrients too, and it is particularly high in vitamin B5.
Per scoop serving, whey protein isolate offers 33% of the daily recommended amount (19).
| Vitamin B5 per scoop (29g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 1.67 mg (33% DV) | 5.81 mg (116% DV) |
19) Camembert Cheese
Camembert is a delicious French cheese with a soft texture and an intense flavor.
The cheese is one of the richest dairy sources of vitamin B5, and it offers 10% of the recommended intake per serving (20).
| Vitamin B5 per wedge (38g) | Vitamin B5 per 100 Grams |
|---|---|
| 0.52 mg (10% DV) | 1.36 mg (27% DV) |
20) Eggs
Eggs provide a broad range of B vitamins, and they are notably high in choline, which is a very similar nutrient.
Eggs are a rich source of vitamin B5 too, and two large eggs offer 28% of the recommended intake (21).
| Vitamin B5 per two large eggs | Vitamin B5 per 100 Grams |
|---|---|
| 1.40 mg (28% DV) | 1.40 mg (28% DV) |
21) Whole Yogurt
Yogurt is another good dairy source of vitamin B5, and it provides 14% of the daily value per 8-oz container (22).
| Vitamin B5 per 8-oz (227g) container | Vitamin B5 per 100 Grams |
|---|---|
| 0.88 mg (18% DV) | 0.39 mg (8% DV) |
22) Yeast Extract Spread
Yeast extract spreads (such as Marmite) tend to contain significant amounts of B vitamins.
This is the case for vitamin B5 too: just a single teaspoon serving contains equivalent to 6% of the daily value (23).
| Vitamin B5 per teaspoon (6g) | Vitamin B5 per 100 Grams |
|---|---|
| 0.28 mg (6% DV) | 4.6 mg (92% DV) |
23) Fish Roe
Fish roe is often considered a luxury food due to its delicate flavor.
This popular seafood is a good source of nutritional value too, and it offers 7% of the daily value for vitamin B5 per ounce serving (24).
| Vitamin B5 per ounce (28g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.33 mg (7% DV) | 1.15 mg (23% DV) |
24) Pork Chop (Lean)
As well as being a rich source of protein, pork provides a good range of B vitamins too.
A lean pork chop is one of the most niacin-rich foods, full of thiamin, and reasonably high in B5 too.
One cooked pork chop provides 30% of the daily value for the vitamin (25).
| Vitamin B5 per pork chop (131g) | Vitamin B5 per 100 Grams |
|---|---|
| 1.5 mg (30% DV) | 1.15 mg (23% DV) |
25) Sweet Corn
Sweet corn is a popular, sweeter version of maize/corn, hence its name.
This corn product is also surprisingly high in nutrients, including vitamin B5. A cup serving of sweet corn contains 21% of the recommended intake (26).
| Vitamin B5 per cup (145g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 1.04 mg (21% DV) | 0.72 mg (14% DV) |
26) Bacon
Similar to other pork products, bacon is a good source of B vitamins.
Three slices of pan-fried bacon provide 8% of the daily value for vitamin B5 (27).
| Vitamin B5 per 3-slice (35g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.38 mg (8% DV) | 1.1 mg (22% DV) |
27) Duck
Duck refers to the meat of several varieties of aquatic birds, and it tends to contain a similar nutrient profile to poultry.
A cup serving of roast duck offers 42% of the recommended intake for vitamin B5 (28).
| Vitamin B5 per cup (140g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 2.1 mg (42% DV) | 1.5 mg (30% DV) |
28) Rainbow Trout
Rainbow trout is a type of oily fish that shares a similar appearance and taste to salmon.
Just like salmon, rainbow trout is an excellent source of omega-3 and a wide range of nutrients.
In the case of vitamin B5, a three-ounce serving of rainbow trout (raw) offers 19% of the daily value (29).
| Vitamin B5 per 3-oz (85g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.79 mg (16% DV) | 0.93 mg (19% DV) |
29) Black-Eyed Peas
Black-eyed peas (also known as black-eyed beans and cowpeas) are a popular legume.
As well as being a good source of protein and fiber, cooked black-eyed peas are high in vitamin B5: they contain 14% of the daily value per cup (30).
| Vitamin B5 per cup (171g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.70 mg (14% DV) | 0.41 mg (8% DV) |
30) Mung Beans
Mung beans are another variety of legume rich in vitamin B5: a cup of boiled mung beans offers 17% of the daily value (31).
| Vitamin B5 per cup (201g) serving | Vitamin B5 per 100 Grams |
|---|---|
| 0.83 mg (17% DV) | 0.41 mg (8% DV) |
Foods Highest In Vitamin B5 Per 100 Grams
For convenience and an at-a-glance comparison, the following table provides a ranking of the foods highest in vitamin B5 per 100-gram serving.
| Rank | Food Name | Vitamin B5 Per 100 Grams | % Daily Value |
|---|---|---|---|
| 1 | Shiitake mushroom (dried) | 21.9 mg | 438% DV |
| 2 | Pepeao (dried) | 21.5 mg | 430% DV |
| 3 | Chicken liver | 6.67 mg | 133% DV |
| 4 | Whey protein | 5.81 mg | 116% DV |
| 5 | Yeast extract spread | 4.6 mg | 92% DV |
| 6 | Abalone | 2.87 mg | 57% DV |
| 7 | Chicken heart | 2.65 mg | 53% DV |
| 8 | White button mushrooms | 2.16 mg | 43% DV |
| 9 | Atlantic salmon | 1.92 mg | 38% DV |
| 10 | Peanuts | 1.77 mg | 35% DV |
| 11 | Lobster | 1.67 mg | 33% DV |
| 12 | Beef kidney | 1.56 mg | 31% DV |
| 13 | Roast duck | 1.5 mg | 30% DV |
| 14 | Eggs | 1.40 mg | 28% DV |
| 15 | Wheat germ | 1.39 mg | 28% DV |
| 16 | Avocado | 1.39 mg | 28% DV |
| 17 | Bluefin tuna | 1.37 mg | 27% DV |
| 18 | Camembert cheese | 1.36 mg | 27% DV |
| 19 | Pork chop | 1.15 mg | 23% DV |
| 20 | Fish roe | 1.15 mg | 23% DV |
| 21 | Bacon | 1.1 mg | 22% DV |
| 22 | Rainbow trout | 0.93 mg | 19% DV |
| 23 | Endive | 0.9 mg | 18% DV |
| 24 | Sweet corn | 0.72 mg | 14% DV |
| 25 | Lentils | 0.64 mg | 13% DV |
| 26 | Potatoes | 0.45 mg | 9% DV |
| 27 | Guava | 0.45 mg | 9% DV |
| 28 | Black-eyed beans | 0.41 mg | 8% DV |
| 29 | Mung beans | 0.41 mg | 8% DV |
| 30 | Whole yogurt | 0.39 mg | 8% DV |
Notes
- The USDA’s FoodData Central nutritional database is the source for all nutritional data used within this article.
- All % daily values were calculated using the USDA data on the vitamin B5 content of different foods and the FDA’s published daily values.
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