Which Food is High in Vitamin B5? Top Dietary Sources Explained

January 1, 2026 •

4 min read

Did you know the name "pantothenic acid" comes from the Greek word "pantos," meaning "everywhere"? This is because vitamin B5 is so widespread in the food supply. However, some foods are far richer sources than others. Discover which food is high in vitamin B5 and how to boost your intake.

Quick Summary

Explore the richest dietary sources of pantothenic acid, including organ meats, mushrooms, and avocados. Understand its vital role in energy production, hormone synthesis, and overall health.

Key Points

Top Sources: Some of the richest sources of vitamin B5 include organ meats (like liver), mushrooms, salmon, chicken, avocados, and sunflower seeds.
Energy Metabolism: Vitamin B5 is crucial for converting fats, proteins, and carbohydrates from food into usable energy for the body.
Skin and Hair Health: This vitamin supports healthy skin and hair, with its derivatives often used in cosmetic products to moisturize and soothe.
Deficiency is Rare: Due to its widespread presence in a variety of foods, a vitamin B5 deficiency is very uncommon in individuals with a balanced diet.
Food Processing Matters: Milling whole grains and boiling vegetables can significantly reduce the vitamin B5 content, so fresh, unprocessed foods are best.
No Upper Limit: There is no established upper intake limit for vitamin B5 from food, as it is considered non-toxic. High doses from supplements may cause mild gastrointestinal issues.

Understanding Vitamin B5 and Its Role

Vitamin B5, or pantothenic acid, is a water-soluble vitamin that plays a crucial role in maintaining good health. It is a vital component of coenzyme A (CoA), an essential molecule involved in numerous metabolic reactions. One of its primary functions is assisting enzymes in breaking down and building fatty acids, as well as converting carbohydrates, proteins, and fats from your food into usable energy. Beyond energy production, vitamin B5 is also critical for the synthesis of red blood cells and various hormones, including sex and stress-related hormones. A consistent intake is necessary, as the body does not store it.

Top Animal-Based Sources of Vitamin B5

While pantothenic acid is found in many foods, certain animal products are particularly potent sources, making them excellent choices for ensuring adequate intake.

Organ Meats: Calf's liver and kidneys are among the most concentrated sources of vitamin B5. Just one serving can provide a significant portion of the recommended daily intake.
Fish: Fatty fish like salmon and trout are good sources of pantothenic acid. Other seafood, such as lobster and shellfish, also contain notable amounts.
Poultry: Chicken and turkey are popular sources. A single chicken drumstick or thigh can contribute a respectable amount of vitamin B5 to your daily needs.
Beef and Pork: Various cuts of beef and pork also provide this essential nutrient.
Eggs and Dairy: Egg yolks are a solid source of vitamin B5. Yogurt and milk products also contribute to daily intake, with low-fat yogurt and skim milk offering good options.

Top Plant-Based Sources of Vitamin B5

For those following a vegetarian or vegan diet, plenty of plant-based options are rich in vitamin B5.

Mushrooms: Shiitake and button mushrooms are powerhouse sources of pantothenic acid. For example, 1 cup of button mushrooms can offer a significant percentage of your daily value.
Avocados: This creamy fruit is packed with vitamin B5, along with healthy fats.
Seeds: Sunflower seeds are a fantastic source, with a 100-gram serving delivering a very high percentage of the daily value.
Legumes and Beans: Lentils, split peas, and soybeans are excellent choices.
Sweet Potatoes: One baked sweet potato offers a good amount of pantothenic acid.
Broccoli and Cauliflower: These cruciferous vegetables are healthy sources of vitamin B5.
Corn: Both sweet corn and corn products can contribute to your pantothenic acid intake.

The Effect of Food Processing on Vitamin B5

It's important to note that the way food is prepared can affect its pantothenic acid content. As a water-soluble vitamin, B5 can be lost during cooking methods that involve water, like boiling. Milling of whole grains, which removes the outer layers, can also result in a significant loss of vitamin B5. To maximize intake, it is best to consume fresh, unprocessed foods and use cooking methods that preserve nutrients, such as steaming or stir-frying.

Comparison of High Vitamin B5 Food Sources

To put the concentration of vitamin B5 into perspective, here is a comparison of some popular sources, based on approximate Daily Value (DV) percentages per serving, according to data from nutrition databases:


Food Source	Approximate Vitamin B5 Content	Notes
Sunflower Seeds (100g)	~71% DV	An excellent snack for a major B5 boost.
Button Mushrooms (1 cup)	~67% DV	A versatile vegetable that can be added to many dishes.
Calf's Liver	Very High	Historically recognized as one of the most potent sources.
Salmon (farmed, 3 oz)	~13% DV	Provides B5 alongside healthy omega-3 fatty acids.
Avocado (1 single)	~20% DV	A great addition to salads, toast, and sandwiches.
Chicken (thigh)	~34% DV	A common protein source with a good B5 profile.
Eggs (1 cooked)	~7% DV	A staple breakfast food that contributes to daily intake.

The Importance of a Balanced Diet

Ensuring you consume a wide variety of these foods is the most effective way to meet your vitamin B5 needs. Since deficiency is rare in individuals with a balanced diet, supplementation is not typically necessary. A diverse diet including both animal and plant sources is the best strategy. For a more comprehensive look at daily requirements, consult the National Institutes of Health.

Conclusion: Fueling Your Body with Vitamin B5

Vitamin B5 is an indispensable nutrient for converting the food we eat into energy and supporting many other critical bodily functions, including skin health and hormone production. The Greek word for "everywhere" is an apt description, as this vitamin is truly ubiquitous in the food supply. By incorporating a variety of nutrient-dense foods like mushrooms, organ meats, avocado, and whole grains into your meals, you can effortlessly meet your daily requirements. A well-rounded diet is the most reliable way to maintain adequate levels and reap the full range of health benefits this essential vitamin provides.

Harvard School of Public Health: Pantothenic Acid – Vitamin B5

Frequently Asked Questions

The primary role of vitamin B5 is to help convert food (carbohydrates, fats, and proteins) into energy by forming coenzyme A, which is essential for metabolism.

No, a vitamin B5 deficiency is very rare because it is found in almost all plant and animal foods. Only those with severe malnutrition are likely to experience a deficiency.

Mushrooms, especially shiitake and button varieties, are exceptionally high in vitamin B5. Other excellent vegetable sources include sweet potatoes, broccoli, corn, and avocados.

Although rare, symptoms of a deficiency can include fatigue, headaches, numbness or burning in the hands and feet, and gastrointestinal issues.

It is extremely difficult to consume toxic levels of vitamin B5 from food alone. No tolerable upper intake level has been set.

Yes, as a water-soluble vitamin, pantothenic acid can be lost when food is boiled. To preserve more of the nutrient, consider steaming, stir-frying, or eating foods fresh.

Yes, vitamin B5 supports healthy skin, hair, and eyes. Derivatives like panthenol are often used in cosmetic products to moisturize skin, strengthen hair, and promote healing.

For adults 19 years and older, the Adequate Intake (AI) for vitamin B5 is 5 milligrams per day.