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Major Pantothenic Acid Foods Sources: Foods Rich in Vitamin B5

Know more about the Major Pantothenic Acid Foods Sources and  Foods rich in Vitamin B5.

Facts about Pantothenic acid (Vitamin B5)

  • Water soluble– Pantothenic acid aka vitamin B5 is a member of water soluble vitamins. Water soluble vitamins are not toxic because they are easily filtered and excreted from the body. It is one of the eight types of vitamin Bs 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 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.
  • Sources and deficiency: Vitamin B5 or pantothenic acid is found in virtually all types of common foods. 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. Deficiency of this vitamin is supplemented from multivitamins.
  • 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, promotes skin care, reduce eye pain, promote liver and cardiovascular functions. Vitamin B5 produces red blood cells to boost hemoglobin, it also produce sex enhancement and stress response hormones in addition to alleviating a series respiratory problems.

It is obvious that pantothenic acid or vitamin B5 has amazing benefits to 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 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 (with Pantothenic Acid)

Vitamins are organic substance and very critical for the normal functioning of the body, generation of energy and body growth and development. They are derived from living plants and animals, and a few can be synthesized by human body.

Vitamins can be easily found in balanced diet 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 vitamin 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 source. Below are major food sources of pantothenic acid.

Chicken Liver

This will provide you with 83% of daily value of Pantothenic acid. Three OZ has about 8.5 mg of vitamin B5. This will leave you with a deficient of less than 17% for 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 daily recommended amount of Pantothenic acid. This means you will have to combine 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 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 contain 2 mg or 20% of 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 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 adequate amount of vitamin B5 per day.

Several servings of mushrooms 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 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 required daily amount of vitamin B5.


Corn has substantial amount of Pantothenic acid. One cup has 1.18 mg of vitamin B5; this is about 12% of 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 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 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 the foods that don’t have Pantothenic acid than discussing the 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. Large majority of spices and herbs also contain measurable quantity of Pantothenic acid.

A look at 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 panthothenic and can be found everywhere in living cells of plants and animals.

Sources & References on vitamin B5 foods



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