Nutrition Diet: What Food Is Highest In B5?

October 27, 2025 •

4 min read

According to the NIH Office of Dietary Supplements, a 3-ounce serving of boiled beef liver contains a significant 8.3 mg of pantothenic acid, or 166% of the daily value. When asking what food is highest in B5, organ meats like liver top the list, making them a potent source of this essential vitamin. However, a balanced diet includes many other excellent sources that are more accessible for daily consumption.

Quick Summary

Pantothenic acid (vitamin B5) is a vital nutrient for energy metabolism and hormone synthesis. While beef liver offers the highest concentration, many other animal and plant-based foods, including mushrooms, avocados, and seeds, provide excellent dietary sources to support a healthy lifestyle.

Key Points

Beef Liver Dominates: A 3-ounce serving of boiled beef liver provides 166% of the daily value for pantothenic acid, making it the highest single food source.
Mushrooms and Seeds are Top Plant Sources: Shiitake mushrooms and sunflower seeds are among the richest plant-based sources of vitamin B5, with a half-cup and a quarter-cup providing 52% and 48% of the daily value, respectively.
B5 is Essential for Energy: As a key component of Coenzyme A, pantothenic acid is vital for converting food (carbohydrates, fats, and proteins) into usable energy.
Deficiency is Uncommon: Because B5 is found in almost all foods, a deficiency is very rare in healthy individuals with access to a varied diet.
Processing Reduces B5 Levels: Choosing fresh, whole foods is the best way to get B5, as processing can significantly decrease the vitamin's content in foods like whole grains.
Diverse Diet is Key: Relying on a wide variety of food sources, including meat, fish, eggs, whole grains, and vegetables, is the best approach to meeting B5 needs.

The Importance of Vitamin B5 (Pantothenic Acid)

Vitamin B5, or pantothenic acid, is a water-soluble vitamin essential for numerous bodily functions. Its name comes from the Greek word pantos, meaning "everywhere," a testament to its wide distribution in both plant and animal foods. Its primary function revolves around energy production, as it is a critical component of Coenzyme A (CoA), which is necessary for metabolizing carbohydrates, fats, and proteins. This metabolic role makes B5 a key player in maintaining your body's energy levels and general cellular health.

Beyond energy, vitamin B5 plays a role in synthesizing hormones and cholesterol, and contributes to healthy skin, hair, and eyes. It is so widely available in foods that a deficiency is extremely rare in developed countries, typically only occurring in cases of severe malnutrition. For most people, simply eating a varied and balanced diet is enough to meet the recommended intake of 5 mg per day.

The Highest Source: Organ Meats

For those seeking the absolute most concentrated source of vitamin B5, organ meats are the answer. Beef liver, specifically, stands out. A single 3-ounce serving can provide over 160% of the recommended daily value, making it a highly efficient way to get this nutrient. While it may not be a dietary staple for everyone, it is a nutritional powerhouse for those who include it in their diet. Other organ meats like kidney are also excellent sources.

Excellent Non-Liver Sources of B5

While organ meats lead the pack, many common and palatable foods provide substantial amounts of vitamin B5. A balanced dietary approach incorporating a mix of these sources ensures you meet your needs without relying on a single food group.

Animal-Based Sources

Fortified Breakfast Cereals: Many cereals are fortified to contain 100% of the daily value for B5 per serving.
Fish: Salmon and tuna are great choices. A 3-ounce serving of cooked bluefin tuna provides about 24% of the daily value.
Poultry: Chicken breast is another reliable source, offering 26% of the daily value in a 3-ounce roasted portion.
Eggs and Dairy: Eggs, milk, and yogurt all contribute to your daily B5 intake.

Plant-Based Powerhouses

Mushrooms: Shiitake mushrooms are a standout, with a half-cup cooked serving offering 52% of the daily value. Even white button mushrooms are a good source.
Sunflower Seeds: Just a quarter-cup of sunflower seeds provides a significant 48% of the daily value.
Avocados: This creamy fruit is rich in B5, with half an avocado containing about 20% of the daily value.
Sweet Potatoes and Broccoli: These vegetables are also solid sources, contributing to your intake with each serving.
Legumes and Whole Grains: Lentils, chickpeas, brown rice, and oats are all dependable sources of pantothenic acid.

Vitamin B5 Content Comparison Table


Food Source	Serving Size	Pantothenic Acid (mg)	% Daily Value	Notes
Beef Liver (boiled)	3 ounces	8.3	166%	Top concentrated source.
Fortified Cereal	1 cup	~5.0	~100%	Check label; content varies.
Shiitake Mushrooms (cooked)	½ cup	2.6	52%	Excellent vegetarian option.
Sunflower Seeds	¼ cup	2.4	48%	Great for snacks or salads.
Chicken Breast (roasted)	3 ounces	1.3	26%	Common source for most diets.
Avocado (raw)	½ avocado	1.0	20%	Also rich in healthy fats.
Eggs (hard-boiled)	1 large	0.7	14%	Versatile and easy to add to meals.

What to Know About B5 Intake

While it’s clear that a diverse array of foods offers vitamin B5, a few practical considerations can help you optimize your intake. Since B5 is water-soluble, excess amounts are simply excreted, making toxicity from food sources highly unlikely. However, some research suggests high doses from supplements could potentially cause side effects like diarrhea.

It is also important to note that food processing can lead to a significant loss of pantothenic acid. Choosing fresh, whole, and unprocessed foods over their refined or canned counterparts is generally a better strategy for maximizing your B5 intake. For example, opting for whole grains over refined ones can provide more of this valuable nutrient.

For those on specific diets, such as vegetarian or vegan diets, focusing on plant-based sources like mushrooms, lentils, avocados, and fortified cereals is key to ensuring adequate intake. Given the wide availability, most people can easily meet their requirements without conscious effort.

Conclusion

When considering what food is highest in B5, beef liver is the clear winner, but it's far from the only viable source. With pantothenic acid being so widespread, a balanced diet incorporating a mix of fortified cereals, mushrooms, sunflower seeds, avocados, and various meats and fish will easily meet your needs. By diversifying your food choices, you can effectively support your energy metabolism, hormone synthesis, and overall health without needing to concentrate on a single superfood. A varied and whole-food-focused diet remains the most effective strategy for optimal nutrition.

For more information on pantothenic acid and its functions, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Boiled beef liver is the food with the highest concentration of vitamin B5 (pantothenic acid). A 3-ounce serving contains 8.3 mg, which is 166% of the recommended daily value.

Excellent plant-based sources of vitamin B5 include shiitake mushrooms, sunflower seeds, avocados, lentils, sweet potatoes, broccoli, and whole grains like brown rice and oats.

The recommended Adequate Intake (AI) for pantothenic acid for adults is 5 milligrams per day. This increases slightly for pregnant and lactating women.

Yes, vitamin B5 is sensitive to heat and processing. Significant amounts can be lost during cooking and refining, especially in whole grains. This is why fresh, whole foods are often better sources.

Vitamin B5 is crucial for energy metabolism, helping to convert food into energy. It is also involved in the synthesis of hormones and cholesterol and supports healthy skin, hair, and eyes.

A vitamin B5 deficiency is very rare due to its wide availability in food. However, symptoms can include fatigue, irritability, insomnia, headaches, and numbness or tingling in the hands and feet.

It is difficult to consume too much vitamin B5 from food sources alone. Excessive intake from supplements, in very high doses, could potentially cause mild side effects like diarrhea, but no Tolerable Upper Level (UL) has been established.