Pantothenic Acid Food Sources: Foods Rich in Vitamin B5

Vitamins are organic substances and are very critical for the normal functioning of the body, the generation of energy, and body growth and development.

They are derived from living plants and animals, and a few can be synthesized by the human body. This article explores the major food sources for Vitamin B5.

Pantothenic Acid Facts & Characteristics

Sources and deficiency – Pantothenic acid is found in virtually all types of common foods. Pantothenic acid is another name for Vitamin B5.

This is why deficiency of these vitamins is very unlikely except in extreme cases of starvation and malnutrition.

Important sources of pantothenic acid include liver, avocado, legumes, sunflower seeds, cabbages, and mushrooms among others. The deficiency of this vitamin is supplemented by multivitamins.

Water-soluble – Pantothenic acid aka vitamin B5 is a member of water-soluble vitamins. Water-soluble vitamins are non-toxic because they are easily filtered and excreted from the body.

It is one of the eight types of vitamin B and like most other vitamin Bs, it occurs naturally in most common foods.

Found everywhere – This vitamin occurs in all types of living cells. In fact, its word is derived from the Greek ‘pantos’ for ‘everywhere’.

It is found in the form of coenzyme A and acyl carrier protein which facilitates various chemical reactions hence metabolic activities.

Amazing health benefits – Just like most vitamins Bs, Pantothenic acid has amazing practical uses and benefits to the body.

These benefits include metabolic activities to release energy, promote skincare, reduce eye pain, and promote liver and cardiovascular functions.

Vitamin B5 produces red blood cells to boost hemoglobin, it also produces sex enhancement and stress response hormones in addition to alleviating a series of respiratory problems.

It is obvious that pantothenic acid or vitamin B5 has amazing benefits for the human body. Other than common foods, this vitamin can also be found in supplements.

Even though is found in plenty, it is still possible to experience a deficiency, but this can be easily reversed through supplementation. Learn more about vitamin B5-rich foods below for avoidance of doubt.

Vitamin B5 Rich Foods

Vitamins can be easily found in balanced diets and dietary supplements. It is very important to know and understand the significant amounts of vitamins in foods you consume.

Nonetheless, vitamins cannot replace food but are only assimilated with food. It is therefore important to take vitamins with a meal to facilitate their assimilation.

Also note that synthetic vitamins in the form of supplements have varying quality, and it is advisable to obtain them from reliable sources. Below are major food sources of pantothenic acid.

Chicken Liver

This will provide you with 83% of the daily value of Pantothenic acid. 3 Oz. has about 8.5 mg of vitamin B5. This will leave you with a deficiency of less than 17% of the recommended daily intake of vitamin B5.

For those with deficiency symptoms, try eating a diet with chicken liver to overcome vitamin B5 deficiency. Just one serving is enough for the needed daily value of vitamin B5; the remaining will be gotten from other foods.

Sunflower seeds

One OZ has about 1.9 mg which is 20 percent of the daily recommended amount of Pantothenic acid. This means you will have to combine it with other foods to get the remaining 80% of Pantothenic acid for your daily intake.

Alternatively, taking about 3-5 servings will be adequate for your daily vitamin B5 intake.

Salmon seed

Salmon seed has approximately 1.9 mg in 3 oz, giving you about 20 percent of your daily requirements. Multiple servings of salmon seeds daily will help meet your daily requirement of vitamin B5.

Besides, you can mix it with other dietary foods like avocado and sunflower seeds to generate the required daily amount of Pantothenic acid.


This is another rich source of vitamin B5. It is estimated that one fruit of fresh avocado contains 2 mg or 20% of the daily value of Pantothenic acid.

You can combine this with other diets to get the required daily amount of vitamin B5. Taking 3-5 avocados will provide an adequate amount of vitamin B5 for the body.


This is another rich source of vitamin B5 aka Pantothenic acid. It is estimated that one cup of mushroom has 1.3 mg or 13% of Pantothenic acid.

If combined with other sources like meat liver, you can be assured of an adequate amount of vitamin B5 per day. Several servings of mushroom cups per day will definitely meet the required daily value of Pantothenic acid.


Just drink one cup of yogurt to get 14 percent of Pantothenic acid. With 1.3/5 mg recommended for daily consumption, you are very close to meeting the necessary amount if you combine it with other foods.

Since most foods contain vitamin B5, you can easily meet your daily value by including yogurt in the diet. Several cups of yogurt will also help to meet the required daily amount of vitamin B5.


Corn has a substantial amount of Pantothenic acid. One cup has 1.18 mg of vitamin B5; this is about 12% of the required daily value.

This can help meet your daily requirement if it is included in your diet alongside other foods rich in vitamin B5. Try several servings of this food per day to be sure of a sufficient supply of Pantothenic acid.

Sun-dried Tomatoes

Consuming one cup of sun-dried tomatoes will guarantee about 10 percent of needed Pantothenic acid per day. One cup of sun-dried tomatoes contains 11 mg of vitamin B5.

This is way too low for the recommended daily intake and should be supplemented by other sources. But you can also take several cups during the day to meet your vitamin B5 requirements.


Obtain about 7 percent of the required daily value from one cup of cauliflower. It contains about 0.7 mg of Pantothenic acid.

Several servings of cauliflower combined with other vitamin-rich foods can provide a sufficient amount of vitamin B5 for your body.

It is interesting that vitamin B5 aka Pantothenic acid can be easily found in common foods. The above-listed foods are known to contain high amounts of Pantothenic acid.

Try to consume 2-3 servings of these vitamin B5-rich foods per day to meet your daily requirements.

Pantothenic Acid Foods Chart

It is very easy to ask for foods that don’t have Pantothenic acid than discuss foods rich in vitamin B5. As stated earlier, Pantothenic acid aka vitamin B5 occurs naturally in common foods.

In fact, about 99 percent of foods contain some amount of vitamin B5, and about half of the foods contain some good amount of this vitamin. A large majority of spices and herbs also contain a measurable quantity of Pantothenic acid.

A look at the Pantothenic food chart, you can realize that most top ten foods are vegetables.

This also consists of root vegetables such as sweet potatoes as well as leafy vegetables like turnip greens and stems like mushrooms aka asparagus. It is noted that mushrooms are good sources of vitamin B5 for the body.

We then come across a wide range of food groups as we move to the top 25 foods rich in Pantothenic acid. This includes red meat, dairy products, fruits, grains, fish, legumes, and eggs among others.

This diversity of foods is a clear indication that indeed Pantothenic acid is truly pantothenic and can be found everywhere in the living cells of plants and animals.

READ MORE: Pantothenic acid deficiency symptoms.

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