Which Food Has the Highest Vitamin B5?

December 8, 2025 •

3 min read

According to nutritional data, organ meats like beef liver contain some of the highest concentrations of vitamin B5, also known as pantothenic acid. This water-soluble vitamin is crucial for converting food into energy and for the production of hormones and cholesterol.

Quick Summary

Beef liver leads the pack in pantothenic acid content, but many other foods are also excellent sources of this essential nutrient, including mushrooms, sunflower seeds, and avocados.

Key Points

Beef liver is the highest source: Organ meats, particularly beef liver, provide the most concentrated dose of pantothenic acid per serving.
Shiitake mushrooms are a top plant source: For vegetarians and vegans, cooked shiitake mushrooms offer a very high amount of vitamin B5.
Sunflower seeds and avocado are excellent snacks: These are convenient, healthy options rich in vitamin B5.
Variety is key: A balanced diet with a mix of whole grains, vegetables, meat, and dairy ensures sufficient intake of vitamin B5.
Cook mindfully to retain nutrients: Steaming, roasting, and quick-cooking methods are preferable to boiling to prevent vitamin loss.
Deficiency is uncommon: Pantothenic acid is found in almost all foods, making true deficiency very rare in developed countries.

The Top Source: Organ Meats and Other Animal-Based Foods

When evaluating which food has the highest vitamin B5, beef liver consistently ranks at the top due to its exceptionally high concentration. A single 3-ounce serving of pan-fried beef liver can provide nearly 6 mg of pantothenic acid, surpassing the recommended daily intake for adults. Other organ meats like kidney also offer significant amounts of this vital nutrient. Beyond organ meats, several other animal-based foods are excellent sources:

Fish: Trout and salmon are notable for their B5 content, providing a good dose in a single serving. Wild-caught salmon is also rich in omega-3 fatty acids.
Poultry: Chicken breast and chicken liver are strong sources of pantothenic acid.
Eggs: A single large hard-boiled egg offers a respectable amount of vitamin B5 and is a very affordable protein source.
Dairy: Milk and yogurt are decent contributors to B5 intake, especially for those who consume dairy regularly.

Excellent Plant-Based Vitamin B5 Sources

For those following a plant-based diet, several foods provide substantial amounts of vitamin B5. The top contenders offer concentrations that can rival many animal-based options:

Shiitake Mushrooms: Cooked shiitake mushrooms are a standout, providing a high amount of pantothenic acid per serving. Other mushroom varieties, like portobello and crimini, are also good sources.
Sunflower Seeds: These seeds are not only rich in B5 but also contain protein and vitamin E, making them an excellent, easy-to-snack source.
Avocados: This fruit is a fantastic source of pantothenic acid, along with healthy fats, potassium, and other vitamins.
Sweet Potatoes: A medium baked sweet potato with skin can provide a solid dose of vitamin B5.
Legumes: Lentils, split peas, and black-eyed peas all offer significant amounts of pantothenic acid.

Comparison Table: Vitamin B5 Content in Top Foods

This table provides a quick reference for the pantothenic acid content in some of the highest-ranking food sources based on a standard serving size:


Food Source	Serving Size	Approximate Vitamin B5 (mg)
Beef Liver (pan-fried)	3 ounces	5.9
Shiitake Mushrooms (cooked)	½ cup	2.6
Sunflower Seed Kernels (dry-roasted)	1 ounce	2.0
Trout (cooked, dry heat)	3 ounces	1.9
Avocado (raw, California)	½ fruit	1.0
Egg (hard-boiled)	1 large	0.7
Chicken (light meat, roasted)	3 ounces	0.77

Cooking Methods to Preserve Vitamin B5

As a water-soluble vitamin, pantothenic acid is susceptible to leaching into cooking water. To maximize the retention of B5 in your food, consider these preparation techniques:

Steaming: Cooking foods in steam is one of the best methods for preserving water-soluble vitamins because the food does not come into direct contact with water.
Roasting and Baking: These dry-heat methods are also effective at preserving vitamin content.
Microwaving: Quick cooking times in a microwave can help retain nutrients.
Minimize Water Use: If boiling, use minimal water and utilize the cooking liquid in sauces or soups to recover some of the leached nutrients.

How to Incorporate More Vitamin B5 into Your Diet

Achieving the recommended daily intake of vitamin B5 is generally easy with a balanced diet, but focusing on these rich sources can be beneficial. Here are some practical tips:

Add Liver to Your Meals: Incorporate beef liver into dishes like sautéed onions and gravy. If the taste is too strong, mix small amounts into ground beef patties or meatloaf.
Snack on Seeds and Nuts: Keep sunflower seeds, peanuts, and cashews on hand for a quick B5 boost.
Include Mushrooms: Sauté mushrooms for an addition to stir-fries, omelets, or pasta sauces.
Make Avocado a Staple: Add avocado slices to sandwiches, salads, and smoothies, or prepare a fresh guacamole.
Opt for Whole Grains: Choose whole grains like oats and brown rice over their refined counterparts, which have much of their B5 stripped away during processing.
Enjoy Lean Proteins: Incorporate lean meats, fish, and eggs into your weekly meal plans.

Conclusion

While many foods contain some level of vitamin B5, organ meats, specifically beef liver, stand out for their significantly high concentration. Other excellent sources include shiitake mushrooms, sunflower seeds, avocados, trout, and chicken. Since vitamin B5 is widely distributed, deficiency is extremely rare for most people maintaining a varied diet. By incorporating a variety of these foods and opting for cooking methods that preserve nutrients, you can ensure a robust intake of this essential vitamin. For more detailed nutritional information on specific foods, refer to resources like the USDA FoodData Central.

Frequently Asked Questions

Vegan sources rich in vitamin B5 include shiitake mushrooms, sunflower seeds, sweet potatoes, lentils, avocado, and whole grains.

No, it is highly unlikely to get too much vitamin B5 from food alone. Excessive amounts are typically only associated with very high-dose supplementation and may cause mild digestive issues.

Vitamin B5 helps convert carbohydrates, fats, and proteins into energy, and it is vital for producing red blood cells and certain hormones.

The Adequate Intake (AI) for adults is 5 milligrams per day, though most people consume more than this through a varied diet.

As a water-soluble vitamin, B5 can leach into cooking water. Steaming, roasting, and other quick-cooking methods are best for retaining its content.

Yes, vitamin B5 and its derivative, panthenol, are often used in skincare products for their moisturizing and wound-healing properties.

Fortified cereals can be a decent source, but whole, unprocessed foods are generally better as much of the vitamin is lost during grain processing.

Vitamin B5 deficiency is rare but can cause symptoms such as fatigue, headache, and numbness. These symptoms are often mild and associated with deficiencies in other nutrients.