Foods High in Pantothenic Acid (Vitamin B5)
Daily value: 5 mg/day
Pantothenic acid (vitamin B5) gets its name from the Greek word 'pantos' meaning 'everywhere' — and for good reason. It's present in virtually all foods, making severe deficiency extremely rare. But don't let its ubiquity fool you: B5 is critical. It's a precursor to coenzyme A (CoA), which is involved in over 100 metabolic pathways including fatty acid synthesis, the citric acid cycle, and the production of hormones and neurotransmitters. Adults need 5 mg/day. The richest sources include organ meats, mushrooms, sunflower seeds, and avocados.
Top 99 Foods High in Pantothenic Acid (Vitamin B5)
Beef Liver
3 oz (85g)
6 mg of pantothenic acid (vitamin b5) per serving
Wild Salmon
4 oz fillet (113g)
2.2 mg of pantothenic acid (vitamin b5) per serving
Chicken Breast
4 oz (113g)
1.9 mg of pantothenic acid (vitamin b5) per serving
Eggs
2 large eggs (100g)
1.4 mg of pantothenic acid (vitamin b5) per serving
Bison (Ground)
4 oz (113g)
1.3 mg of pantothenic acid (vitamin b5) per serving
Lentils
1 cup cooked (198g)
1.3 mg of pantothenic acid (vitamin b5) per serving
Sweet Potato
1 medium (150g)
1.3 mg of pantothenic acid (vitamin b5) per serving
Sweet Corn
1 cup kernels (154g)
1.2 mg of pantothenic acid (vitamin b5) per serving
Cottage Cheese
1 cup (226g)
1.2 mg of pantothenic acid (vitamin b5) per serving
Split Peas
1 cup cooked (196g)
1.2 mg of pantothenic acid (vitamin b5) per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
1.1 mg of pantothenic acid (vitamin b5) per serving
Pork Tenderloin
4 oz (113g)
1.1 mg of pantothenic acid (vitamin b5) per serving
Broccoli
1 cup cooked (156g)
1 mg of pantothenic acid (vitamin b5) per serving
Canned Pumpkin
1 cup (245g)
1 mg of pantothenic acid (vitamin b5) per serving
Turkey Breast
4 oz (113g)
1 mg of pantothenic acid (vitamin b5) per serving
Avocado
½ medium (68g)
0.9 mg of pantothenic acid (vitamin b5) per serving
Kefir
1 cup (243g)
0.9 mg of pantothenic acid (vitamin b5) per serving
Milk (whole)
1 cup (244ml)
0.9 mg of pantothenic acid (vitamin b5) per serving
Rainbow Trout
3 oz fillet (85g)
0.9 mg of pantothenic acid (vitamin b5) per serving
Brown Rice
1 cup cooked (195g)
0.8 mg of pantothenic acid (vitamin b5) per serving
Crab
3 oz (85g)
0.8 mg of pantothenic acid (vitamin b5) per serving
Mackerel
3 oz (85g)
0.8 mg of pantothenic acid (vitamin b5) per serving
Mussels
3 oz cooked (85g)
0.8 mg of pantothenic acid (vitamin b5) per serving
Beef (lean)
4 oz (113g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Guava
1 cup (165g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Lamb
4 oz (113g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Lima Beans
1 cup cooked (170g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Nutritional Yeast
2 tbsp (16g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Pomegranate
1 cup arils (174g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Potato
1 medium (173g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Sugar Snap Peas
1 cup (98g)
0.7 mg of pantothenic acid (vitamin b5) per serving
Buckwheat
1 cup cooked (168g)
0.6 mg of pantothenic acid (vitamin b5) per serving
Cauliflower
1 cup cooked (124g)
0.6 mg of pantothenic acid (vitamin b5) per serving
Clams
3 oz cooked (85g)
0.6 mg of pantothenic acid (vitamin b5) per serving
Edamame
1 cup shelled (155g)
0.6 mg of pantothenic acid (vitamin b5) per serving
Herring
3 oz (85g)
0.6 mg of pantothenic acid (vitamin b5) per serving
Sardines
1 can (92g)
0.6 mg of pantothenic acid (vitamin b5) per serving
Canned Tuna
1 can drained (142g)
0.5 mg of pantothenic acid (vitamin b5) per serving
Chickpeas
1 cup cooked (164g)
0.5 mg of pantothenic acid (vitamin b5) per serving
Anchovies
1 can (45g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Asparagus
1 cup cooked (180g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Banana
1 medium (118g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Red Bell Pepper
1 medium (119g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Black Beans
1 cup cooked (172g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Brussels Sprouts
1 cup cooked (156g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Collard Greens
1 cup cooked (190g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Medjool Dates
2 dates (48g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Kidney Beans
1 cup cooked (177g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Oats
½ cup dry (40g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Peanut Butter
2 tbsp (32g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Pineapple
1 cup chunks (165g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Sunflower Seeds
¼ cup (35g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Turnip Greens
1 cup cooked (144g)
0.4 mg of pantothenic acid (vitamin b5) per serving
White Beans
1 cup cooked (179g)
0.4 mg of pantothenic acid (vitamin b5) per serving
Artichoke
1 medium cooked (120g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Cabbage
1 cup cooked (150g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Carrots
1 cup chopped (128g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Kiwi
2 medium (150g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Mango
1 cup sliced (165g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Millet
1 cup cooked (174g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Orange
1 medium (131g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Papaya
1 cup cubed (145g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Ricotta
½ cup (124g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Spinach
1 cup cooked (180g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Swiss Chard
1 cup cooked (175g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Watermelon
1 cup diced (152g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Zucchini
1 cup sliced (113g)
0.3 mg of pantothenic acid (vitamin b5) per serving
Almonds
¼ cup (35g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Barley
1 cup cooked (157g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Beets
1 cup cooked (170g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Blueberries
1 cup (148g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Cantaloupe
1 cup cubed (160g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Cashews
¼ cup (28g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Cheddar Cheese
1.5 oz (42g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Cod
4 oz (113g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Dried Apricots
¼ cup (33g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Dried Figs
¼ cup (50g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Green Peas
1 cup cooked (160g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Kale
1 cup chopped (67g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Oysters
6 medium (84g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Pecans
1 oz (28g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Pistachios
¼ cup (31g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Prunes (Dried Plums)
¼ cup (44g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Pumpkin Seeds
¼ cup (30g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Spirulina
1 tbsp (7g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Strawberries
1 cup (152g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Tahini (Sesame Paste)
2 tbsp (30g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Tempeh
3 oz (85g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Tofu (firm)
½ cup (126g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Tomatoes
1 cup chopped (180g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Walnuts
¼ cup (30g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Watercress
2 cups raw (68g)
0.2 mg of pantothenic acid (vitamin b5) per serving
Dark Chocolate (85%)
1 oz (28g)
0.1 mg of pantothenic acid (vitamin b5) per serving
Ground Flaxseed
2 tbsp (14g)
0.1 mg of pantothenic acid (vitamin b5) per serving
Mozzarella
1.5 oz (42g)
0.1 mg of pantothenic acid (vitamin b5) per serving
Nori (Seaweed)
10 sheets (25g)
0.1 mg of pantothenic acid (vitamin b5) per serving
Parmesan Cheese
1 oz (28g)
0.1 mg of pantothenic acid (vitamin b5) per serving
Sauerkraut
1 cup (142g)
0.1 mg of pantothenic acid (vitamin b5) per serving
Budget Rankings: Pantothenic Acid
Foods ranked by cost per % Daily Value — cheapest sources first.
Beef Liver
120% DV · $3/week
Lentils
26% DV · $1.5/week
Sweet Corn
24% DV · $1.5/week
Sweet Potato
26% DV · $2/week
Brown Rice
16% DV · $1.5/week
Canned Pumpkin
20% DV · $2/week
Potato
14% DV · $1.5/week
Broccoli
20% DV · $2.5/week
Chicken Breast
38% DV · $5/week
Mushrooms (UV-exposed)
22% DV · $3/week
Beef Liver provides 120% DV for $3/week (~$13/month) — plus all its other nutrients.
Compare Top Pantothenic Acid (Vitamin B5) Sources
Why Pantothenic Acid (Vitamin B5) Matters
🧪 Coenzyme A Production
B5 is required to synthesize coenzyme A, the central molecule in fatty acid metabolism, the TCA cycle, and hundreds of other reactions.
Source: NIH Office of Dietary Supplements — Pantothenic Acid
🩹 Wound Healing
Pantothenic acid (as pantothenol/dexpanthenol) accelerates wound healing and is commonly used in skin care products.
Source: Ebner F et al. (2002). Topical pantothenol and wound healing. Am J Clin Dermatol.
🧘 Stress Response
B5 supports adrenal function and the synthesis of cortisol and other stress hormones.
Source: NIH Office of Dietary Supplements — Pantothenic Acid
⚡ How to Maximize Pantothenic Acid (Vitamin B5) Absorption
- •B5 is relatively heat-stable compared to other B vitamins, but processing and canning can reduce content by 20–35%.
- •Whole foods provide more B5 than their refined counterparts — choose whole grains over white flour.
- •Freezing preserves B5 content well — frozen vegetables retain most of their pantothenic acid.
- •No known nutrient interactions significantly affect B5 absorption.
⚠️ Pantothenic Acid (Vitamin B5) Deficiency: Signs & Risk Factors
Who's at Risk?
Deficiency is extremely rare due to widespread occurrence in foods. Experimentally induced deficiency has been studied in research settings. People with severe malnutrition or rare genetic mutations in CoA metabolism are at risk.
Symptoms to Watch For
Because natural deficiency is so rare, symptoms are primarily from experimental studies: numbness and tingling in hands and feet ('burning feet syndrome'), headache, fatigue, irritability, insomnia, and GI disturbances.
Testing & Diagnosis
Urinary pantothenic acid excretion is the primary marker. Whole blood pantothenic acid levels can also be measured, though clinical deficiency testing is rarely needed.
🚫 Common Pantothenic Acid (Vitamin B5) Myths — Debunked
Myth: B5 supplements cure acne.
Reality: Some preliminary research suggested mega-dose B5 (10+ grams/day) might help acne, but evidence is weak and such high doses can cause diarrhea. Diet-based B5 intake supports general skin health without these risks.
Myth: You can't get enough B5 from food.
Reality: The name 'pantothenic' literally means 'from everywhere.' A varied diet easily provides 5 mg/day or more. Supplementation is rarely necessary.
📅 Sample Daily Menu to Hit Your Pantothenic Acid (Vitamin B5) Target
Total: This menu provides approximately 100%+ of your daily pantothenic acid (vitamin b5) needs from whole foods.
B5 Power Plate: Chicken, Mushrooms & Avocado
A balanced plate delivering over 60% of daily pantothenic acid needs.
Ingredients
- 🍗 4 oz chicken breast — 1.3 mg B5 (26% DV)
- 🍄 1 cup mushrooms — 1.05 mg B5 (21% DV)
- 🥑 Half avocado — 0.70 mg B5 (14% DV)
- 🌻 2 tbsp sunflower seeds — 0.98 mg B5 (20% DV)
Preparation
- Season chicken with herbs and pan-sear until golden, about 6 minutes per side.
- Saut sliced mushrooms in the same pan until tender.
- Plate with sliced avocado and a sprinkle of sunflower seeds.
- Add a side of mixed greens dressed with lemon and olive oil.
Pro tip: Mushrooms are one of the best plant sources of B5 — shiitake and portobello varieties have the highest concentrations.
Why Food Beats Pantothenic Acid (Vitamin B5) Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance pantothenic acid (vitamin b5) absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Pantothenic Acid (Vitamin B5)
How much pantothenic acid do I need?
Adults need 5 mg/day. Pregnant women need 6 mg and breastfeeding women need 7 mg. This is easily obtained from a varied diet.
Can I take too much B5?
No tolerable upper limit has been set. Very high doses (10+ grams/day) may cause diarrhea, but food-based intake poses no risk of excess.
Is B5 destroyed by cooking?
B5 losses from cooking are moderate (20–35%), less than many other B vitamins. Freezing preserves B5 well.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.