What fruit has the most vitamin B5? Unpacking the nutritional power of avocado

October 28, 2025 •

3 min read

While vitamin B5 is found in a wide variety of foods, a Californian avocado contains approximately 1.463 mg per 100 grams, making it a clear winner in the category of what fruit has the most vitamin B5. Also known as pantothenic acid, this essential water-soluble vitamin is crucial for energy production, metabolic health, and adrenal function.

Quick Summary

Avocados are the top fruit source of pantothenic acid, an essential nutrient vital for converting food into energy. This vitamin is also found in other plant and animal products, including mushrooms, whole grains, and organ meats, supporting adrenal function and overall health.

Key Points

Avocado is the Top Fruit: The fruit with the most vitamin B5 is the avocado, with some varieties offering nearly 1.5 mg per 100 grams.
Critical for Metabolism: Pantothenic acid is essential for converting fats, proteins, and carbohydrates into energy within the body.
Best Non-Fruit Sources: Beyond fruit, the richest sources of vitamin B5 include organ meats, seeds (especially sunflower seeds), and certain mushrooms.
Processing Impacts Levels: Milling, freezing, and canning can significantly reduce the vitamin B5 content of foods, so fresh, whole foods are preferable.
Deficiency is Rare: Because pantothenic acid is widespread in the food supply, deficiency is uncommon, though symptoms can include fatigue and headaches.
Beneficial for Adrenal Function: Vitamin B5 is necessary for the production of stress-related hormones, supporting the adrenal glands.

What is Vitamin B5 and Why is it Important?

Vitamin B5, or pantothenic acid, is a crucial water-soluble vitamin that plays a central role in human health. Its name comes from the Greek word "pantothen," meaning "from everywhere," reflecting its ubiquitous presence in many different foods. The primary function of vitamin B5 is its involvement in the synthesis of coenzyme A (CoA), a molecule essential for a wide range of metabolic processes.

CoA is necessary for the breakdown of carbohydrates, proteins, and fats into usable energy. It also aids in the synthesis of fatty acids, cholesterol, and various hormones, including sex and stress-related hormones produced by the adrenal glands. Therefore, adequate intake of vitamin B5 is essential for maintaining energy levels, supporting a healthy nervous system, and promoting overall cellular function.

The Top Fruit Source of Vitamin B5

For those wondering what fruit has the most vitamin B5, the answer is unequivocally the avocado. Different varieties offer slightly different amounts, but a 100-gram portion of a Californian avocado can contain up to 1.463 mg of pantothenic acid. This makes it a standout choice for anyone looking to increase their intake of this important vitamin through fruit.

Other Fruits and Berries with Notable B5 Content

While avocado holds the top spot, several other fruits and berries also contribute to your daily vitamin B5 intake.

Dates: Medjool dates contain about 0.81 mg per 100g.
Dried apricots: A good source, offering around 0.52 mg per 100g.
Guavas: Providing approximately 0.45 mg per 100g.
Blackcurrants: Contain about 0.4 mg per 100g.
Bananas: Offer a modest but valuable 0.33 mg per 100g.
Raspberries: These berries have around 0.33 mg per 100g.

Beyond Fruit: Broader Dietary Sources

While the focus is on fruit, it's important to recognize that a wide array of foods provide excellent sources of pantothenic acid. Some of the richest sources are not fruits at all and should be included in a balanced diet for optimal intake. These include:

Organ Meats: Beef liver and kidney are extremely rich sources.
Mushrooms: Shiitake and white button mushrooms are particularly high in B5.
Seeds: Sunflower seeds and peanuts are excellent sources.
Dairy Products: Eggs (especially the yolk) and yogurt provide good amounts.
Vegetables: Sweet potatoes, broccoli, and avocados are great plant-based options.
Whole Grains: Oats and whole-grain cereals offer valuable amounts, though processing can cause significant losses.

Comparison of Top B5 Sources

To put the avocado's contribution into perspective, here is a comparison of vitamin B5 content per 100 grams across different food categories.


Food Item	Approximate B5 Content (per 100g)	Daily Value (%)*
Avocado (Californian)	~1.46 mg	~29%
Beef Liver (pan-fried)	~19.6 mg	~392%
Shiitake Mushrooms (cooked)	~5.2 mg	~104%
Sunflower Seed Kernels (dry-roasted)	~7.1 mg	~142%
Medjool Dates	~0.81 mg	~16%

*Based on a Daily Value of 5mg for adults.

This table highlights that while avocado is the fruit with the most vitamin B5, other food sources, particularly organ meats and seeds, contain far greater concentrations. A balanced and varied diet is the best strategy for ensuring you meet your nutritional needs.

The Impact of Food Processing on Vitamin B5 Content

It is important to note that pantothenic acid can be lost during food processing, including milling, freezing, and canning. For instance, milling whole grains can strip away a significant portion of their B5 content. To maximize your intake, opting for fresh, unprocessed foods is highly recommended. Additionally, being a water-soluble vitamin, some pantothenic acid can leach into cooking water. Steaming or stir-frying vegetables can help retain more of this nutrient.

Conclusion

For those prioritizing fruit sources, the avocado is the champion, offering a substantial amount of vitamin B5. However, true dietary excellence comes from incorporating a variety of nutrient-rich foods. Including avocados alongside other sources like mushrooms, sunflower seeds, and whole grains ensures a robust intake of pantothenic acid, which is vital for energy metabolism, hormone synthesis, and overall wellness. Maintaining a balanced, fresh, and minimally processed diet is the best approach to meeting your body's vitamin B5 needs and reaping its many health benefits. For more in-depth information, you can explore the Linus Pauling Institute's Pantothenic Acid fact sheet.

Frequently Asked Questions

The primary function of vitamin B5, also known as pantothenic acid, is to help convert food into energy by assisting in the synthesis of coenzyme A (CoA). It is crucial for the metabolism of fats, proteins, and carbohydrates.

No, vitamin B5 deficiency is very rare in people with balanced diets because it is present in small amounts in almost all foods. Deficiency is typically only seen in severe malnutrition.

Other fruits that contain noteworthy amounts of vitamin B5 include dates, raspberries, guavas, and bananas. However, their concentration is lower compared to avocado.

Yes, as a water-soluble vitamin, pantothenic acid can be lost when foods are boiled, as it leaches into the cooking water. To retain more of the nutrient, it is better to steam, bake, or stir-fry foods.

Some of the richest non-fruit sources of vitamin B5 include beef liver, shiitake mushrooms, sunflower seeds, eggs, and whole grains. Legumes and dairy products are also good options.

Yes, vitamin B5 is often used in topical skin products, and some studies suggest it can act as a moisturizer and aid in the healing process of skin wounds. A derivative, dexpanthenol, is used to treat mild skin irritations.

The Adequate Intake (AI) for vitamin B5 is 5 milligrams per day for adults. The amount is slightly higher for pregnant women (6 mg) and breastfeeding women (7 mg).