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Vitamin B5 (or pantothenic acid) is an essential vitamin widely distributed in foods. It is a component of coenzyme A (CoA) which has a role in many varied biochemical reactions in the body, such as cell growth, fatty acid metabolism and neurotransmitter synthesis.
Almost all plant and animal-based foods contain pantothenic acid in varying amounts. Food processing, however, can cause significant losses of this compound (20% to almost 80%).
The Adequate Intake (AI) is 6 mg/day for men and 4mg/day for women 19+ years, 5 mg/day for pregnant women and 6 mg/day for breastfeeding women.
Foods high in vitamin B5 |
|
|
Food (Serving Size) |
Vitamin B5 (mg) |
|
Beef liver, pan fried (81g, 1 slice) |
5.6 |
|
Mushrooms, Shitake, cooked (145g, 1 cup) |
5.2 |
|
Salmon, cooked, dry heat (150g, ½ fillet) |
3 |
|
Sunflower seeds (1/4 cup) |
2.4 |
|
Chicken liver, pan fried (28g) |
2.3 |
|
Duck, roasted (140g, 1 cup chopped) |
2.1 |
|
Sweet potato, baked in skin (180g, 1 large) |
1.6 |
|
Sweet corn, boiled (1 cup) |
1.4 |
|
Peas, boiled (1 cup) |
1.4 |
|
Chicken, breast meat, skinless, roasted (85g) |
1.3 |
|
Tuna, fresh, bluefin, cooked (85g) |
1.2 |
|
Tomatoes, sundried (1 cup) |
1.1 |
|
Avocado (½ avocado) |
1 |
|
Milk, 2% fat (1 cup) |
0.9 |
|
Mushrooms, white, cooked (½ cup) |
0.8 |
|
Cheese, feta, crumbled (½ cup) |
0.7 |
|
Egg, hard boiled (1 large) |
0.7 |
|
Beef, ground, 85% lean (85g) |
0.6 |
|
Broccoli, boiled (½ cup) |
0.5 |
|
Chickpeas, canned (½ cup) |
0.4 |
|
Peanuts, roasted (28g) |
0.4 |
|
Rice, brown medium grain, cooked (½ cup) |
0.4 |
|
Oats, regular and quick, cooked with water (½ cup) |
0.4 |
Vegan sources of vitamin B5 |
|
|
Food (Serving Size) |
Vitamin B5 (mg) |
|
Mushrooms, Shitake, cooked (145g, 1 cup) |
5.2 |
|
Sunflower seeds (1/4 cup) |
2.4 |
|
Rice bran (1/4 cup) |
2.2 |
|
Mushroom, Portabella, grilled (1 cup) |
1.9 |
|
Sweet potato, baked in skin (180g, 1 large) |
1.6 |
|
Sweet corn, boiled (1 cup) |
1.4 |
|
Peas, boiled (1 cup) |
1.4 |
|
Tomatoes, sundried (1 cup) |
1.1 |
|
Parsnips, boiled (156g, 1 cup) |
1 |
|
Avocado (½ avocado) |
1 |
|
Mushrooms, white, cooked (½ cup) |
0.8 |
|
Cauliflower, cooked (122g, 1 cup) |
0.8 |
|
Potato, baked (122g, 1 cup) |
0.6 |
|
Broccoli, boiled (½ cup) |
0.5 |
|
Chickpeas, canned (½ cup) |
0.4 |
|
Peanuts, roasted (28g) |
0.4 |
|
Rice, brown, medium grain, cooked (½ cup) |
0.4 |
|
Oats, regular and quick, cooked with water (½ cup) |
0.4 |
|
Carrots, raw, chopped (½ cup) |
0.2 |
