Vitamin B5 (Pantothenate)

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

Daily Reference Intake: 5mg (Specified by U.S. Food and Drug Administration)

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

Group / Food	Amount¹	% DRI²	100%³
Soups, sauces and miscellaneous foods
Dried yeast	11mg	220%	45g
Meat and meat products
Chicken liver (fried in corn oil)	5.9mg	118%	85g
Lamb kidney (fried in corn oil)	4.6mg	92%	109g
Calf liver (fried in corn oil)	4.1mg	82%	122g
Lamb heart (roasted)	3.8mg	76%	132g
Duck (roasted, meat, fat and skin)	2.6mg	52%	192g
Liver pate	2.1mg	42%	238g
Chicken breast (grilled without skin, meat only)	1.7mg	33%	299g
Pork mince (stewed)	1.6mg	32%	316g
Goose (meat, roasted, fat and skin)	1.4mg	28%	357g
Lamb brain (boiled)	1.4mg	28%	357g
Shish kebab (meat only)	1.4mg	28%	357g
Chicken (meat, average, roasted)	1.4mg	28%	360g
Rack of lamb (lean, roasted)	1.3mg	26%	385g
Doner kebabs (meat only)	1.1mg	22%	455g
Ham	1.0mg	21%	485g
Lamb tongue (raw)	1mg	20%	500g
Turkey (meat, average, roasted)	1.0mg	20%	510g
Whole turkey (roasted, meat and skin)	1.0mg	19%	521g
Turkey breast (fillet, grilled, meat only)	0.9mg	19%	526g
Sausages (pork, chilled, grilled)	0.9mg	19%	538g
Rump steak (beef, grilled, lean only)	0.9mg	18%	549g
Lamb mince (stewed)	0.9mg	18%	556g
Fillet steak (beef, grilled, lean and fat)	0.8mg	17%	595g
Beefburger (98-99% beef, grilled)	0.8mg	17%	595g
Sausages (beef, grilled)	0.8mg	17%	602g
Rabbit (stewed, meat only)	0.8mg	16%	625g
Sheep tongue (meat only, stewed)	0.8mg	16%	625g
Eggs
Chicken egg yolk (boiled)	3.7mg	74%	134g
Chicken eggs (whole, boiled)	1.2mg	25%	400g
Omelette (plain, homemade)	1.0mg	20%	505g
Cheese omelette (homemade)	0.8mg	16%	610g
Nuts and seeds
Peanuts (kernel only, plain, unsalted)	2.7mg	53%	188g
Tahini paste	2.2mg	43%	230g
Sesame seeds	2.1mg	43%	234g
Pecan nuts (kernel only)	1.7mg	34%	292g
Walnuts (kernel only)	1.6mg	32%	312g
Peanuts (dry roasted)	1.6mg	32%	314g
Peanut butter (smooth)	1.6mg	31%	321g
Hazelnuts (kernel only, raw)	1.5mg	30%	331g
Cashew nuts (kernel only, plain)	1.1mg	21%	472g
Cereals and cereal products
Wheatgerm	2.6mg	52%	192g
Buckwheat (groats)	1.2mg	24%	417g
Egg Pasta (white, dried, raw)	1.1mg	22%	455g
Wheat flour (wholemeal)	1.0mg	20%	505g
Red rice (boiled in unsalted water)	0.9mg	18%	562g
Egg Pasta (fresh, raw)	0.8mg	16%	625g
Herbs and spices
Paprika	2.5mg	50%	199g
Black pepper	1.4mg	28%	357g
Ginger (ground)	1.3mg	25%	394g
Oregano (dried, ground)	0.9mg	18%	543g
Chilli powder	0.9mg	18%	562g
Fish and fish products
Crab (white meat, purchased cooked)	2.0mg	40%	251g
Salmon (farmed, flesh only, baked)	1.5mg	30%	333g
Salmon (farmed, flesh only, grilled, weighed with bones and skin)	1.3mg	26%	382g
Wild salmon (baked)	1.2mg	25%	400g
Trout (rainbow, flesh only, baked)	1.1mg	22%	450g
Sardines (canned in olive oil, drained)	0.9mg	18%	562g
Sardines (flesh only, grilled)	0.8mg	17%	595g
Plaice (flesh only, baked)	0.8mg	16%	625g
Fruit
Avocado (Hass, flesh only)	1.3mg	27%	373g
Avocado (Fuerte, flesh only)	1.1mg	22%	455g
Vegetables
White mushrooms (stewed in unsalted water)	1.3mg	26%	388g
Broad beans (whole, boiled in unsalted water)	1.0mg	19%	521g
Endive (raw)	0.9mg	18%	556g
Milk and milk products
Ice cream (dairy, vanilla, soft scoop)	1.0mg	21%	476g
Stilton cheese (blue)	0.9mg	18%	556g
Camembert cheese	0.8mg	16%	625g

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