Vitamin B5 Foods & Their Role in Supporting Energy Metabolism
Vitamin B5 (pantothenic acid) contributes to normal energy-yielding metabolism through its role in the production of coenzyme A. It is naturally present in a variety of foods, including meat, fish, dairy products, vegetables, whole grains, legumes, nuts and seeds.
Add different vitamin B5 foods to your daily diet to help meet your nutritional requirements. Since vitamin B5 is found in many commonly consumed foods, deficiency is uncommon in healthy people who eat a varied diet.
Read below to know the best foods high in Vitamin B5.
Foods High in Pantothenic Acid (Vitamin B5)
Here are some of the best B5 foods based on their vitamin B5 content:
Shiitake Mushrooms
Shiitake mushrooms are one of the richest sources of pantothenic acid. One cup of cooked shiitake mushrooms provides approximately 5.2 mg of vitamin B5, equivalent to 104% of the Daily Value (DV). They provide about 3.6 mg per 100 grams.
Shiitake mushrooms are also a versatile food that can be added to soups, stir-fries, curries, pasta and other vegetable dishes. Other mushrooms are also foods that have vitamin B5. For example, one cup of cooked button mushrooms provides about 67% of the DV, while portabella mushrooms provide 31% and crimini mushrooms provide 26%.
Salmon
Salmon is another excellent food containing vitamin B5. A 6-ounce cooked wild Atlantic salmon fillet provides approximately 3.3 mg of vitamin B5, or about 65% of the DV. It contains around 1.9 mg per 100 grams.
Salmon can be baked, grilled, steamed or added to salads and other meals. Other fish can also contribute to your pantothenic acid intake. A 6-ounce tuna fillet provides approximately 47% of the DV, while a 5-ounce trout fillet and a 6-ounce snapper fillet each provide about 30% of the DV.
Avocados
Avocados are one of the better fruit sources of vitamin B5. One avocado provides approximately 2.8 mg of pantothenic acid, equivalent to 56% of the DV. It contains about 1.4 mg per 100 grams.
Avocados can be added to salads, sandwiches, wraps and toast. They also provide dietary fibre and healthy unsaturated fats, making them a nutritious addition to a balanced diet.
Other fruits contain smaller amounts of pantothenic acid. One cup of guava provides about 15% of the DV, while a cup of grapefruit sections provides 13% and a cup of sliced bananas provides approximately 10%.
Lean Chicken Breast
Lean chicken breast is another good source of vitamin B5. A 6-ounce cooked chicken breast provides approximately 2.7 mg of vitamin B5, which is about 54% of the DV. It contains around 1.6 mg per 100 grams.
Chicken can be baked, grilled, roasted or added to salads, soups, curries and sandwiches. Other poultry products also contain pantothenic acid. A chicken thigh provides about 34% of the DV, while 6 ounces of ground turkey provides 33% and a chicken drumstick provides approximately 23%.
Beef Skirt Steak
Beef, particularly skirt steak, is another source of pantothenic acid. A 6-ounce grilled beef skirt steak provides approximately 2.3 mg of vitamin B5, equivalent to 45% of the DV. It contains around 1.3 mg per 100 grams.
Other red meats can also contribute vitamin B5. A 3-ounce serving of buffalo steak provides approximately 23% of the DV, while a 3-ounce beef hamburger provides 14%, and 3 ounces of lamb shank provides about 12%.
Sunflower Seeds
Sunflower seeds are among the best plant-based b5 pantothenic acid foods. A 1-ounce handful of dry-roasted sunflower seeds provides approximately 2 mg of vitamin B5, or 40% of the DV.
They contain around 7 mg of vitamin B5 per 100 grams. Sunflower seeds can be eaten as a snack or added to salads, yoghurt, oatmeal and other dishes.
They are also a source of unsaturated fats, protein and several minerals. Because seeds are relatively calorie-dense, eating them in moderate portions can help maintain a balanced diet.
Whole Milk
Whole milk is another source of pantothenic acid. A 16-ounce glass provides approximately 1.8 mg of vitamin B5, equivalent to 36% of the DV. It contains about 0.4 mg per 100 grams.
Other dairy products can also provide vitamin B5. A 16-ounce glass of non-fat or skim milk provides about 36% of the DV, while one cup of low-fat yoghurt provides approximately 29% and one cup of buttermilk provides around 19%.
Milk and dairy products can therefore be included as part of a varied diet to contribute to daily vitamin B5 intake.
Lean Pork Chops
Lean pork chops are another animal-based source of pantothenic acid. A 6-ounce braised lean pork chop provides approximately 1.7 mg of vitamin B5, or 34% of the DV. It contains about 1 mg per 100 grams.
Other pork products also contain vitamin B5. One cup of ham provides about 20% of the DV, while 3 ounces of salami provides 18% and 3 ounces of pork tenderloin provides approximately 17%.
Sweet Potatoes
Sweet potatoes are a useful plant-based food containing vitamin B5. One cup of mashed sweet potatoes provides approximately 1.3 mg of vitamin B5, equivalent to 26% of the DV. They contain around 0.5 mg per 100 grams.
Sweet potatoes can be baked, boiled, roasted or mashed and served alongside vegetables and a protein source. Other vegetables also provide pantothenic acid. One cup of cooked podded peas provides about 27% of the DV, while yellow sweet corn provides 24% and baked acorn squash provides approximately 21%.
Lentils
Lentils are among the useful plant-based vitamin B5 foods. One cup of cooked lentils provides approximately 1.3 mg of vitamin B5, or about 25% of the DV. They contain around 0.6 mg per 100 grams.
Lentils are also a good source of plant protein and dietary fibre. They can be used in dals, soups, curries, salads and other meals.
Other legumes contain pantothenic acid as well. One cup of cooked split peas provides about 23% of the DV, while one cup of lima beans provides 16% and one cup of black-eyed peas provides approximately 14%.
Recommended Daily Intake of Vitamin B5
The following table shows the Adequate Intake (AI) levels for pantothenic acid (vitamin B5) based on age and life stage:
| Age/Life Stage | Adequate Intake (AI) of Pantothenic Acid |
| 0–6 months | 1.7 mg/day |
| 7–12 months | 1.8 mg/day |
| 1–3 years | 2 mg/day |
| 4–8 years | 3 mg/day |
| 9–13 years | 4 mg/day |
| 14 years and older | 5 mg/day |
| Pregnancy | 6 mg/day |
| Lactation | 7 mg/day |
Note: Adequate intake recommendations may vary by age, life stage, and guideline.
Vitamin B5 is found in a wide variety of foods, including mushrooms, fish, meat, dairy products, seeds, vegetables and legumes. Including different foods that have vitamin B5 in your diet can help meet daily pantothenic acid requirements.
A balanced and varied diet is generally sufficient to provide adequate vitamin B5. Choose different food sources throughout the day to support energy metabolism and help maintain overall nutritional health.
Reader Information: The information shared is only for general educational purposes. Pantothenic acid (vitamin B5) contributes to normal energy-yielding metabolism and the synthesis of coenzyme A, which is involved in many body processes. However, no single vitamin or vitamin-rich food can prevent, treat, or cure medical conditions on its own. Vitamin B5 should be obtained as part of a balanced diet and healthy lifestyle. Individual nutritional requirements may vary, and those with specific dietary or medical concerns should seek advice from a qualified healthcare professional.
