20 Foods High in Vitamin B5 (Pantothenic Acid) for Energy

Foods high in vitamin B5 (pantothenic acid) include beef liver, shiitake mushrooms, sunflower seeds, avocado, and fish, and because this vitamin turns up in nearly every whole food, most people get enough from a varied diet. Vitamin B5 is also one of the most important vitamins for cellular energy metabolism, yet it receives remarkably little attention compared to its B vitamin siblings. Its name reflects its ubiquity: pantothenic comes from the Greek pantothen, meaning “from everywhere,” reflecting the fact that it is found in virtually every food that has ever been analyzed in meaningful quantities. Its central biological role is as a precursor to coenzyme A (CoA), the universal molecular carrier that activates and transfers acetyl groups across more than 100 metabolic reactions involving the breakdown of carbohydrates, fatty acids, and amino acids into ATP energy. Without CoA, the citric acid cycle that produces the majority of cellular ATP cannot function. Pantothenic acid also forms part of acyl carrier protein, which is essential for the synthesis of new fatty acids and the production of steroid hormones, neurotransmitters, and vitamin D. The National Institutes of Health identifies pantothenic acid as essential for the synthesis and metabolism of proteins, carbohydrates, and fats, the formation of red blood cells, and the maintenance of healthy skin. It works alongside the other B vitamins, including biotin (vitamin B7) and vitamin B6, to turn the food you eat into usable energy.

The adequate intake for vitamin B5 is 5 mg per day for adults, rising to 6 mg during pregnancy and 7 mg while breastfeeding. Deficiency is extremely rare precisely because vitamin B5 is present in virtually every food, with only severely restricted diets or specific metabolic disorders causing clinical deficiency. The richest sources are organ meats, fish, shellfish, eggs, dairy, legumes, avocado, mushrooms, and whole grains, and processing and cooking can reduce pantothenic acid content significantly because it is water-soluble and heat-sensitive.

The 20 foods below are the richest vitamin B5 sources available, spanning every food category.

Jump to: Beef Liver | Sunflower Seeds | Chicken Breast | Salmon | Avocado | Shiitake | Eggs | Yogurt | Trout | Lean Beef | Lentils | Pork Tenderloin | Sweet Potato | Chickpeas | Milk | Broccoli | Corn | Fortified Cereal | Edamame | Portobello | FAQ

20 Foods With the Highest Vitamin B5 Content

1. Beef Liver: The Most Vitamin B5-Dense Food

A 3-ounce serving of cooked beef liver provides approximately 8.3 mg of vitamin B5, well above the full daily adequate intake in a single serving. The liver’s extraordinary pantothenic acid concentration reflects its central role as the metabolic organ where CoA-dependent reactions are most heavily used, from fatty acid oxidation and synthesis to gluconeogenesis and ketone body production.

Beef liver sits at the top of the NIH pantothenic acid food-source table, at a concentration that far exceeds muscle meats and most other foods.

Best eaten: Sauteed quickly with onions and balsamic vinegar; limit to once weekly due to very high vitamin A and copper content.

Per 3 oz cooked (pantothenic acid per NIH for boiled liver). Limit to once weekly.

2. Sunflower Seeds: The Most Vitamin B5-Dense Plant Snack

One ounce of dry-roasted sunflower seeds provides approximately 2 mg of vitamin B5, making sunflower seeds one of the richest seed sources. They deliver pantothenic acid alongside vitamin E, magnesium, selenium, and B6 in a practical everyday snack.

Best eaten: As a snack, sprinkled on salads and grain bowls, stirred into oatmeal, or blended into sunflower seed butter; choose unsalted dry-roasted varieties.

Per 1 oz dry-roasted, unsalted.

3. Chicken Breast: The Most Vitamin B5-Rich Everyday Poultry Cut

A 3-ounce serving of cooked chicken breast provides approximately 1.3 mg of vitamin B5 alongside 26 grams of protein, niacin, selenium, and B6. Chicken is one of the most widely consumed proteins globally and a primary everyday pantothenic acid contributor through sheer frequency of consumption.

Best eaten: Baked, grilled, or poached; skinless breast keeps saturated fat minimal while preserving full pantothenic acid content.

Per 3 oz cooked.

4. Salmon (Wild-Caught): A Fatty Fish With Strong Vitamin B5

A 3-ounce serving of cooked wild-caught salmon provides approximately 1.9 mg of vitamin B5 alongside omega-3 fatty acids, vitamin D, B12, and selenium. Fish in general are excellent pantothenic acid sources, and salmon provides this B vitamin in one of the most nutritionally complete packages of any seafood.

Best eaten: Baked, grilled, or pan-seared; wild-caught sockeye is a particularly good choice.

Per 3 oz cooked wild-caught sockeye.

5. Avocado: A Fruit With Outstanding Vitamin B5

One medium avocado provides approximately 2 mg of vitamin B5, one of the highest pantothenic acid contents of any fruit, alongside monounsaturated fats, folate, potassium, B6, and vitamins C, E, and K. Avocado is one of the most pantothenic acid-dense fruits available and a practical everyday source.

The NIH food-source table lists half a raw avocado at about 1.0 mg of pantothenic acid, unusually high for a fruit.

Best eaten: Sliced on whole-grain toast, mashed into guacamole, added to salads and grain bowls, or blended into smoothies.

Per 1 medium avocado (150 g).

6. Mushrooms (Shiitake, Cooked): A Plant Food With Exceptional Vitamin B5

A half cup of cooked shiitake mushrooms provides approximately 2.6 mg of vitamin B5, about half the daily adequate intake from a single vegetable serving. Among plant foods, shiitake mushrooms are one of the most pantothenic acid-dense sources available, reflecting the extraordinary role of CoA in fungal metabolic activity.

The NIH food-source table ranks cooked shiitake mushrooms second only to beef liver, which makes them particularly valuable for vegetarians and vegans who cannot rely on organ meats and animal proteins.

Best eaten: Sauteed with garlic and olive oil, added to stir-fries and soups, or roasted as a meaty grain bowl addition; dried shiitake reconstituted in water provides comparable pantothenic acid.

Per 1/2 cup cooked.

7. Eggs: A Whole-Food Vitamin B5 Source

One large egg provides approximately 0.7 mg of vitamin B5 concentrated in the yolk alongside choline, vitamins A and D, B12, and selenium. Two to three eggs contribute 1.4 to 2.1 mg, a meaningful daily pantothenic acid foundation from a whole food that also provides multiple other critical micronutrients.

Best eaten: Scrambled, poached, or hard-boiled; always eat the whole egg including the yolk where pantothenic acid is concentrated.

Per 1 large egg.

8. Yogurt (Plain Low-Fat): A Dairy Vitamin B5 Staple

One cup of plain low-fat yogurt provides approximately 1.4 mg of vitamin B5 alongside calcium, riboflavin, B12, and probiotics. Dairy products consistently provide pantothenic acid alongside their more widely recognized calcium and protein contributions, making yogurt one of the most multi-nutrient everyday foods for B vitamin coverage.

Best eaten: Plain daily as a breakfast or snack staple; used as a smoothie base or in dips and dressings.

Per 1 cup plain low-fat.

9. Trout (Rainbow, Cooked): A Freshwater Fish With High Vitamin B5

A 3-ounce serving of cooked rainbow trout provides approximately 2.3 mg of vitamin B5 alongside omega-3 fatty acids, vitamin D, B12, and selenium. Trout is one of the most pantothenic acid-rich fish available, making it one of the best fish choices for this B vitamin.

Best eaten: Pan-seared with garlic and lemon, baked whole, or grilled; its low mercury profile makes it safe for frequent consumption.

Per 3 oz cooked.

10. Beef (Lean Sirloin): An Everyday Vitamin B5 Meat

A 3-ounce serving of cooked lean beef sirloin provides approximately 0.5 mg of vitamin B5 alongside zinc, iron, B12, and creatine. While beef’s pantothenic acid per serving is modest, its daily consumption as a primary protein makes it a consistent background contributor across the week.

Best eaten: Grilled or pan-seared; choose lean cuts and pair with vegetables.

Per 3 oz cooked lean sirloin.

11. Lentils: A Plant Protein With Solid Vitamin B5

One cup of cooked lentils provides approximately 1.3 mg of vitamin B5 alongside 18 grams of protein, folate, iron, and magnesium. Lentils are among the better plant-based pantothenic acid sources and the most practical everyday legume for consistent B vitamin intake from plant foods.

Best eaten: In soups, dals, and curries; red lentils dissolve into creamy pureed soups while green lentils hold shape for salads.

Per 1 cup cooked.

12. Pork Tenderloin: A Lean Meat With Meaningful Vitamin B5

A 3-ounce serving of cooked pork tenderloin provides approximately 0.7 mg of vitamin B5 alongside its exceptional thiamine, selenium, and B6 content. Pork delivers pantothenic acid as part of one of the most comprehensive B vitamin profiles of any commonly consumed meat.

Best eaten: Roasted or grilled; marinate in citrus and herbs for flavor.

Per 3 oz cooked.

13. Sweet Potato (Baked): A Root Vegetable With Vitamin B5

One medium baked sweet potato provides approximately 1 mg of vitamin B5 alongside beta-carotene, potassium, B6, and fiber. Sweet potatoes are one of the better vegetable pantothenic acid sources and a nutritionally productive everyday vegetable.

Best eaten: Baked whole with skin on; mashed with butter or olive oil; cubed and roasted as a grain bowl base.

Per 1 medium baked (114 g).

14. Chickpeas: A Versatile Legume With B5

One cup of cooked chickpeas provides approximately 0.7 mg of vitamin B5 alongside 15 grams of protein, iron, folate, and B6. Chickpeas are a reliable multi-B-vitamin legume, providing pantothenic acid alongside their exceptional B6 content.

Best eaten: In curries, grain bowls, and salads; roasted as a snack; blended into hummus.

Per 1 cup cooked.

15. Milk (Low-Fat): A Universal Daily Vitamin B5 Contributor

One cup of low-fat milk provides approximately 0.9 mg of vitamin B5 alongside calcium, vitamin D, riboflavin, and B12. Milk’s pantothenic acid content adds to its already substantial micronutrient profile, and its daily consumption makes it a consistent background B5 contributor.

Best eaten: As a standalone drink, in oatmeal, smoothies, and coffee.

Per 1 cup low-fat milk.

16. Broccoli (Cooked): A Cruciferous Vegetable With B5

One cup of cooked broccoli provides approximately 1 mg of vitamin B5 alongside vitamin C, vitamin K, folate, and sulforaphane. Its pantothenic acid adds a B vitamin dimension to broccoli’s more widely recognized antioxidant and bone health benefits.

Best eaten: Lightly steamed, roasted with olive oil and garlic, or eaten raw in salads.

Per 1 cup cooked.

17. Corn (Yellow, Cooked): An Overlooked Vitamin B5 Grain

One cup of cooked yellow corn provides approximately 0.7 mg of vitamin B5 alongside fiber, thiamine, folate, and magnesium. Corn is one of the more pantothenic acid-rich grains and one of the most widely consumed foods globally, making it a meaningful everyday contributor at the population level despite being infrequently discussed as a B vitamin food.

Best eaten: Boiled or grilled on the cob, or used as kernels in soups, salads, and grain bowls; whole corn provides more pantothenic acid than processed cornmeal or corn flour.

Per 1 cup cooked kernels.

18. Fortified Breakfast Cereal: A Convenient Vitamin B5 Top-Up

Many fortified breakfast cereals provide 25 to 100 percent of the daily pantothenic acid adequate intake per serving. For people who eat fortified cereals daily, their pantothenic acid contribution adds meaningfully to the total from other sources, particularly useful for children and older adults who may have less varied diets.

Best eaten: With low-fat milk or fortified soy milk; choose cereals with whole grain first and minimal added sugar; check the label for pantothenic acid percentage.

Per 1 serving; values vary significantly. Check the label.

19. Edamame: A Plant Protein With Vitamin B5

One cup of cooked edamame provides approximately 0.5 mg of vitamin B5 alongside complete plant protein, folate, magnesium, and iron. Edamame is one of the most complete plant proteins and adds mineral and folate content to its B vitamin coverage.

Best eaten: Steamed and lightly salted as a snack, tossed into grain bowls and stir-fries, or added to salads.

Per 1 cup cooked, shelled.

20. Portobello Mushrooms (Cooked): A Second Mushroom Variety With High Vitamin B5

One cup of cooked portobello mushrooms provides approximately 1.5 mg of vitamin B5 alongside niacin and selenium. Like shiitake, portobello mushrooms are exceptionally pantothenic acid-dense among plant foods and provide this B vitamin at levels comparable to dairy and many legumes.

Best eaten: Roasted whole as a meat substitute, sauteed with garlic and olive oil, or sliced into grain bowls and pasta dishes.

Per 1 cup cooked.

Summary: Top 20 Vitamin B5 Foods at a Glance

Tips for Getting the Most Vitamin B5 From Food

A varied whole-food diet virtually guarantees adequacy. Pantothenic acid is so widely distributed across foods that isolated deficiency from diet alone is essentially unknown in healthy adults eating any combination of protein, grains, and vegetables. The most meaningful dietary action is not seeking out specific high-B5 foods but rather avoiding ultra-processed diets where industrial processing strips B5 from refined grains and packaged foods. For more everyday energy-supporting choices, see our list of foods that boost energy without caffeine.

Eat mushrooms regularly for exceptional plant-based B5. Shiitake and portobello mushrooms provide more pantothenic acid per cup than most other plant foods including legumes, grains, and vegetables. Including a cup of cooked mushrooms several times per week provides a concentrated plant-based B5 contribution that meaningfully supplements the background intake from other foods.

Cooking and processing reduce pantothenic acid content. Pantothenic acid is both water-soluble and moderately heat-sensitive: boiling vegetables and grains leaches B5 into the cooking water, and food processing can cause losses ranging from about 20 percent to almost 80 percent, according to the NIH. Choosing minimally processed whole foods and using gentle cooking methods preserves more of the naturally present B5.

Pantothenic acid and stress. The adrenal glands use CoA at high rates during stress responses to synthesize cortisol and other steroid hormones. While pantothenic acid supplements are sometimes marketed for stress relief and adrenal support, the evidence does not support supplementation beyond adequate dietary intake for people without genuine deficiency. A varied diet that meets the 5 mg adequate intake is sufficient for normal adrenal function. If stress is the real concern, food-based strategies such as our foods that lower cortisol naturally list are a better place to start.

You cannot get too much from food. The NIH reports no known toxicity from pantothenic acid at high intakes and has not set an upper limit, though very large supplement doses (around 10 g per day) can cause mild diarrhea and stomach upset. Food sources are the safer, cheaper route for almost everyone.

Vitamin B5 Foods: Frequently Asked Questions

What is the best food source of vitamin B5?

Beef liver is the richest common source at about 8.3 mg per 3 ounces, followed by shiitake mushrooms (about 2.6 mg per half cup cooked), sunflower seeds, and fish such as trout and salmon. For everyday eating, avocado, eggs, yogurt, and chicken breast each add roughly 0.7 to 2 mg per serving.

How much vitamin B5 do I need per day?

The adequate intake for adults is 5 mg per day, rising to 6 mg during pregnancy and 7 mg while breastfeeding. Because nearly every food contains some pantothenic acid, most people reach these amounts without tracking.

What are the best vegetarian and vegan sources of vitamin B5?

Shiitake and portobello mushrooms, sunflower seeds, avocado, lentils, chickpeas, sweet potato, broccoli, corn, and fortified breakfast cereal are all plant sources. Vegetarians who eat eggs and dairy can add yogurt, milk, and eggs, which each supply a meaningful share of the daily amount.

Can vitamin B5 help with weight loss?

Pantothenic acid is needed to turn carbohydrates, fat, and protein into usable energy, but it is not a fat burner, and the NIH fact sheet does not list weight loss among its benefits. Eating B5-rich whole foods supports normal energy metabolism, while weight change still depends on overall calorie intake, activity, and sleep.

Does cooking destroy vitamin B5?

Cooking and processing can reduce it. The NIH reports processing losses ranging from about 20 percent to almost 80 percent, and because pantothenic acid is water-soluble, boiling moves some of it into the cooking water. Steaming, roasting, microwaving, and using the cooking liquid in soups and sauces all help you keep more of it.

The Bottom Line

Vitamin B5 is the B vitamin most likely to be adequately supplied by virtually any eating pattern, from omnivore to vegan, because it is genuinely present in almost all whole foods. The practical focus for vitamin B5 is not deficiency prevention but optimization: eating a diet centered on whole, minimally processed foods including organ meats occasionally, fish regularly, mushrooms frequently, legumes daily, and fresh vegetables consistently ensures vitamin B5 levels that fully support CoA-dependent energy metabolism, hormone synthesis, and skin health without any deliberate planning.

Pantothenic acid amounts for liver, shiitake, avocado, chicken, eggs, and milk follow the NIH Office of Dietary Supplements food-source table; other values are approximate and sourced from the USDA FoodData Central database. Individual values may vary based on food preparation, origin, and growing conditions. This article is for informational purposes only and does not constitute medical advice.

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