The Avocado Answer: Which Fruit is Rich in B5?

October 30, 2025 •

3 min read

Did you know that a single serving of a medium avocado can provide a significant percentage of your daily Vitamin B5 needs? This creamy, fat-rich fruit is the definitive answer to the question, Which fruit is rich in B5?. Incorporating it into your daily diet is an easy and delicious way to boost your intake of this essential vitamin.

Quick Summary

Avocado is the top fruit source of Vitamin B5 (pantothenic acid), though other fruits like dates and bananas also contain this vital nutrient. B5 is crucial for energy metabolism and overall cellular function. Cooking methods can affect nutrient content, making fresh consumption ideal.

Key Points

Avocado is the Top Fruit Source: Per 100 grams, avocado contains the highest amount of Vitamin B5 compared to other fruits.
Supports Energy Production: Vitamin B5 is crucial for converting food into energy, synthesizing coenzyme A, and maintaining overall metabolic health.
Cooking Reduces B5: As a water-soluble and heat-sensitive vitamin, B5 is best consumed from fresh or raw fruit to maximize nutrient retention.
Other Fruit Sources Exist: Fruits like dates, guavas, bananas, and kiwis also contain notable amounts of pantothenic acid.
Deficiency is Rare: Because Vitamin B5 is found in a wide variety of foods, deficiencies are uncommon, but a balanced diet remains important.

The Essential Role of Vitamin B5 (Pantothenic Acid)

Vitamin B5, scientifically known as pantothenic acid, is a water-soluble vitamin that plays a foundational role in numerous bodily functions. Its primary purpose is to synthesize coenzyme A (CoA), a vital molecule involved in the conversion of carbohydrates, fats, and proteins into usable energy. Without sufficient B5, the body's energy production processes are compromised, potentially leading to fatigue and weakness.

Beyond energy metabolism, B5 also helps the body produce and regulate stress-related hormones in the adrenal glands and is involved in making red blood cells. It is important for maintaining healthy skin, hair, and eyes, as well as supporting a healthy digestive tract. The name pantothenic comes from the Greek word pantothen, meaning 'from everywhere,' indicating that this vitamin is found in small quantities in nearly all foods. However, some foods, and particularly some fruits, stand out as more potent sources.

The King of B5 Fruits: The Avocado

For anyone asking, "Which fruit is rich in B5?" the answer is unequivocally the avocado. This nutrient-dense fruit contains a high concentration of pantothenic acid, making it an excellent addition to a healthy diet. A 100-gram serving of avocado can contain approximately 1.463 mg of Vitamin B5, putting it at the top of the fruit list.

Avocados are also packed with other beneficial nutrients, including:

Healthy monounsaturated fats
Dietary fiber
Vitamins K, C, and E
Potassium and folate

These combined nutrients make the avocado a true superfood, supporting heart health, brain function, and overall vitality.

Other Notable Fruit Sources of Pantothenic Acid

While the avocado wears the crown, several other fruits offer a decent dose of Vitamin B5. Incorporating a variety of these fruits into your diet helps ensure a steady intake of this crucial vitamin:

Dates: These sweet fruits are a good source of B5, offering about 0.81 mg per 100 grams for the medjool variety.
Guavas: Known for their high Vitamin C content, guavas also contribute to your B5 intake, with around 0.457 mg per 100 grams.
Bananas: A popular and convenient fruit, bananas provide approximately 0.334 mg of B5 per 100 grams and are a great source of energy and electrolytes.
Kiwifruit: Offering a refreshing taste and around 0.5 mg of B5 per 100 grams, kiwifruit is another good option.
Oranges and Raspberries: These berries also contain modest amounts of pantothenic acid.

The Impact of Processing on B5 Content

As a water-soluble and heat-sensitive vitamin, pantothenic acid is susceptible to loss during cooking and food processing. Frying or boiling can significantly reduce the B5 content in foods, meaning fresh and raw preparations often retain more of the nutrient. For fruits, this isn't a major issue as they are typically consumed raw, but it's an important consideration when cooking other B5-rich foods like meat or vegetables.

Fruit Sources of Vitamin B5: A Comparison


Fruit (per 100g)	Approx. B5 Content (mg)	Notes
Avocado	1.46	The highest fruit source. Also rich in healthy fats, fiber, and other vitamins.
Dates (Medjool)	0.81	A sweet, natural snack with a significant amount of B5.
Guava	0.46	A tropical fruit that also offers high levels of Vitamin C.
Kiwi	0.50	Contains a modest amount of B5 and is an excellent source of Vitamin C.
Banana	0.33	A convenient and popular source of B5, potassium, and energy.
Orange	0.33	A classic citrus fruit with B5, fiber, and Vitamin C.
Raspberry	0.33	Rich in antioxidants and fiber, and also contains B5.

Conclusion: Embracing B5-Rich Fruits for Better Health

While pantothenic acid deficiency is rare, ensuring adequate intake is important for supporting numerous metabolic processes, from energy production to skin health. The next time you are asked Which fruit is rich in B5?, you'll know that the avocado is a top contender, but other fruits like dates, guavas, and bananas can also contribute meaningfully to your daily needs. By incorporating a variety of these fruits into your diet, you can enjoy delicious, nutrient-rich meals that support your overall health and wellness. For more in-depth information, you can consult sources like the NIH Office of Dietary Supplements.

Frequently Asked Questions

Significant sources of Vitamin B5 include organ meats (like liver and kidney), chicken, beef, eggs, whole grains, and vegetables such as mushrooms, broccoli, and sweet potatoes.

Yes, Vitamin B5 is highly sensitive to heat and can be lost during cooking. To preserve the most nutrients, it is best to eat B5-rich fruits raw or minimally processed.

A deficiency, though rare, can cause symptoms like fatigue, headaches, irritability, insomnia, muscle cramps, and a burning sensation in the feet.

For adults, the recommended Adequate Intake (AI) is 5 milligrams per day. Pregnant women need slightly more, with a recommendation of 6 mg per day, while breastfeeding women require 7 mg per day.

Yes, Vitamin B5, often in the form of panthenol or dexpanthenol, is frequently used in cosmetic products for its moisturizing properties and potential to promote wound healing. Consuming it supports the body's natural processes for healthy skin.

You can add B5-rich fruits to your diet by blending them into smoothies with yogurt and seeds, adding sliced avocado or bananas to salads, or simply enjoying them as a snack on their own.

Consuming excessive amounts of Vitamin B5 from food sources is difficult. While not toxic, very high daily doses from supplements (e.g., 10 grams) have been reported to cause mild side effects like stomach upset or diarrhea.