Vitamin B5 (Pantothenate)

Plays a role in the synthesis of coenzyme A, create stress-related and sex hormones, and synthesize cholesterol.

Daily Reference Intake: 6mg (Specified by European Food Safety Authority)

Top Vitamin B5 (Pantothenate) rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Soups, sauces and miscellaneous foods
Dried yeast	11mg	183%	55g
Meat and meat products
Chicken liver (fried in corn oil)	5.9mg	98%	102g
Lamb kidney (fried in corn oil)	4.6mg	77%	130g
Calf liver (fried in corn oil)	4.1mg	68%	146g
Lamb heart (roasted)	3.8mg	63%	158g
Duck (roasted, meat, fat and skin)	2.6mg	43%	231g
Liver pate	2.1mg	35%	286g
Chicken breast (grilled without skin, meat only)	1.7mg	28%	359g
Pork mince (stewed)	1.6mg	26%	380g
Shish kebab (meat only)	1.4mg	23%	429g
Goose (meat, roasted, fat and skin)	1.4mg	23%	429g
Lamb brain (boiled)	1.4mg	23%	429g
Chicken (meat, average, roasted)	1.4mg	23%	432g
Rack of lamb (lean, roasted)	1.3mg	22%	462g
Doner kebabs (meat only)	1.1mg	18%	545g
Ham	1.0mg	17%	583g
Lamb tongue (raw)	1mg	17%	600g
Turkey (meat, average, roasted)	1.0mg	16%	612g
Whole turkey (roasted, meat and skin)	1.0mg	16%	625g
Turkey breast (fillet, grilled, meat only)	0.9mg	16%	632g
Sausages (pork, chilled, grilled)	0.9mg	16%	645g
Rump steak (beef, grilled, lean only)	0.9mg	15%	659g
Eggs
Chicken egg yolk (boiled)	3.7mg	62%	161g
Chicken eggs (whole, boiled)	1.2mg	21%	480g
Omelette (plain, homemade)	1.0mg	17%	606g
Nuts and seeds
Peanuts (kernel only, plain, unsalted)	2.7mg	44%	226g
Tahini paste	2.2mg	36%	276g
Sesame seeds	2.1mg	36%	280g
Pecan nuts (kernel only)	1.7mg	29%	351g
Walnuts (kernel only)	1.6mg	27%	375g
Peanuts (dry roasted)	1.6mg	27%	377g
Peanut butter (smooth)	1.6mg	26%	385g
Hazelnuts (kernel only, raw)	1.5mg	25%	397g
Cashew nuts (kernel only, plain)	1.1mg	18%	566g
Cereals and cereal products
Wheatgerm	2.6mg	43%	231g
Buckwheat (groats)	1.2mg	20%	500g
Egg Pasta (white, dried, raw)	1.1mg	18%	545g
Wheat flour (wholemeal)	1.0mg	17%	606g
Herbs and spices
Paprika	2.5mg	42%	239g
Black pepper	1.4mg	23%	429g
Ginger (ground)	1.3mg	21%	472g
Oregano (dried, ground)	0.9mg	15%	652g
Fish and fish products
Crab (white meat, purchased cooked)	2.0mg	33%	302g
Salmon (farmed, flesh only, baked)	1.5mg	25%	400g
Salmon (farmed, flesh only, grilled, weighed with bones and skin)	1.3mg	22%	458g
Wild salmon (baked)	1.2mg	21%	480g
Trout (rainbow, flesh only, baked)	1.1mg	19%	541g
Fruit
Avocado (Hass, flesh only)	1.3mg	22%	448g
Avocado (Fuerte, flesh only)	1.1mg	18%	545g
Vegetables
White mushrooms (stewed in unsalted water)	1.3mg	21%	465g
Broad beans (whole, boiled in unsalted water)	1.0mg	16%	625g
Milk and milk products
Ice cream (dairy, vanilla, soft scoop)	1.0mg	17%	571g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%