Top 101 Foods High In Vitamin B5 (Pantothenic Acid)
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Vitamin B5 (Pantothenic Acid)
5.0 mg
MALES5.0 mg
FEMALES6.0 mg
PREGNANT7.0 mg
BREASTFEEDING
Nutrients Per Serving
Nutrient Density Per Calorie
| Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
|---|---|---|---|
| sunflower seeds | per 1.0 cup (128.0g) | 9mg (180%) | 388 |
| beef liver | per 1.0 slice (81.0g) | 6mg (112%) | 126 |
| veal liver | per 1.0 slice (80.0g) | 5mg (105%) | 146 |
| lamb liver | per 3.0 oz (85.0g) | 4mg (89%) | 161 |
| pork liver | per 3.0 oz (85.0g) | 4mg (81%) | 173 |
| lamb kidney | per 3.0 oz (85.0g) | 4mg (77%) | 123 |
| chicken liver | per 1.0 liver (44.0g) | 4mg (73%) | 103 |
| peas | per 1.0 cup (197.0g) | 3mg (69%) | 1001 |
| garbanzo beans | per 1.0 cup (200.0g) | 3mg (64%) | 1190 |
| liver sausage | per 3.0 oz (85.0g) | 3mg (59%) | 480 |
| beef kidney | per 3.0 oz (85.0g) | 3mg (52%) | 257 |
| rye grain | per 1.0 cup (169.0g) | 2mg (49%) | 1161 |
| abalone | per 3.0 oz (85.0g) | 2mg (49%) | 329 |
| lobster | per 1.0 cup (145.0g) | 2mg (48%) | 267 |
| turkey liver | per 1.0 liver cooked (53.0g) | 2mg (46%) | 217 |
| Oats | per 1.0 cup (156.0g) | 2mg (42%) | 1442 |
| buckwheat | per 1.0 cup (170.0g) | 2mg (42%) | 1391 |
| avocado | per 1.0 cup (150.0g) | 2mg (42%) | 576 |
| walnuts | per 1.0 cup (125.0g) | 2mg (42%) | 1864 |
| white rice | per 1.0 cup (185.0g) | 2mg (38%) | 1800 |
| rye flour | per 1.0 cup (128.0g) | 2mg (37%) | 1116 |
| sweet potato | per 1.0 cup (200.0g) | 2mg (35%) | 509 |
| black beans | per 1.0 cup (194.0g) | 2mg (35%) | 1897 |
| peanuts | per 1.0 cup (144.0g) | 2mg (35%) | 2492 |
| lamb brains | per 3.0 oz (85.0g) | 2mg (32%) | 404 |
| limburger cheese | per 1.0 cup (134.0g) | 2mg (32%) | 1389 |
| pork ribs | per 1.0 rack (122.0g) | 2mg (31%) | 847 |
| lamb heart | per 3.0 oz (85.0g) | 2mg (31%) | 441 |
| duck | per 1.0 cup (140.0g) | 2mg (31%) | 1535 |
| portabella mushrooms | per 1.0 cup sliced (121.0g) | 2mg (31%) | 115 |
| bulgur | per 1.0 cup (140.0g) | 1mg (29%) | 1636 |
| feta cheese | per 1.0 cup (150.0g) | 1mg (29%) | 1365 |
| kidney beans | per 1.0 cup (184.0g) | 1mg (29%) | 2160 |
| wheat, soft white | per 1.0 cup (168.0g) | 1mg (29%) | 2000 |
| trout | per 1.0 fillet (71.0g) | 1mg (28%) | 422 |
| oat bran | per 1.0 cup (94.0g) | 1mg (28%) | 823 |
| non-fat yogurt | per 1.0 cup (245.0g) | 1mg (27%) | 707 |
| lupin seeds | per 1.0 cup (180.0g) | 1mg (27%) | 2473 |
| rice flour | per 1.0 cup (158.0g) | 1mg (26%) | 2234 |
| wheat bran | per 1.0 cup (58.0g) | 1mg (25%) | 495 |
| lentils | per 1.0 cup (198.0g) | 1mg (25%) | 909 |
| chicken breast | per 3.0 oz (85.0g) | 1mg (25%) | 498 |
| escarole | per 1.0 cup (150.0g) | 1mg (25%) | 115 |
| roast pork | per 3.0 oz (85.0g) | 1mg (25%) | 687 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 1mg (24%) | 143 |
| ground turkey | per 3.0 oz (85.0g) | 1mg (24%) | 921 |
| crab | per 1.0 cup (118.0g) | 1mg (24%) | 416 |
| tuna | per 3.0 oz (85.0g) | 1mg (23%) | 672 |
| bison | per 1.0 serving (85.0g) | 1mg (23%) | 636 |
| pork chops | per 3.0 oz (85.0g) | 1mg (23%) | 648 |
| cashews | per 1.0 cup (129.0g) | 1mg (23%) | 3295 |
| salmon | per 3.0 oz (85.0g) | 1mg (22%) | 612 |
| veal loin | per 3.0 oz (85.0g) | 1mg (22%) | 689 |
| white mushroom | per 1.0 cup (70.0g) | 1mg (21%) | 73 |
| beef heart | per 3.0 oz (85.0g) | 1mg (21%) | 727 |
| sweet corn | per 1.0 cup (145.0g) | 1mg (21%) | 600 |
| beef brains | per 3.0 oz (85.0g) | 1mg (21%) | 624 |
| sprouted wheat | per 1.0 cup (108.0g) | 1mg (20%) | 1045 |
| macadamia nuts | per 1.0 cup (134.0g) | 1mg (20%) | 4736 |
| roast ham | per 1.0 cup (140.0g) | 1mg (20%) | 1236 |
| elk | per 1.0 patty (95.0g) | 1mg (20%) | 919 |
| pork loin | per 3.0 oz (85.0g) | 1mg (19%) | 843 |
| pumpkin seeds | per 1.0 cup (129.0g) | 1mg (19%) | 3727 |
| sardine | per 1.0 cup (149.0g) | 1mg (19%) | 1620 |
| pecans | per 1.0 cup (109.0g) | 1mg (19%) | 4003 |
| greek yogurt (low fat) | per 1.0 container (200.0g) | 1mg (19%) | 777 |
| chicken | per 1.0 cup (140.0g) | 1mg (19%) | 1642 |
| egg yolk | per 1.0 oz (28.4g) | 1mg (18%) | 434 |
| garlic | per 1.0 cup (136.0g) | 1mg (16%) | 1250 |
| turkey | per 3.0 oz (85.0g) | 1mg (16%) | 997 |
| pepperoni | per 3.0 oz (85.0g) | 1mg (16%) | 2710 |
| meatballs | per 3.0 oz (85.0g) | 1mg (16%) | 1548 |
| corn flour, whole yellow | per 1.0 cup (117.0g) | 1mg (15%) | 2743 |
| corn flour, whole-grain | per 1.0 cup (117.0g) | 1mg (15%) | 2743 |
| tofu | per 0.2 block (91.0g) | 1mg (15%) | 492 |
| rice, brown, long-grain | per 1.0 cup (202.0g) | 1mg (15%) | 1618 |
| leg ham | per 3.0 oz (85.0g) | 1mg (15%) | 914 |
| whole egg | per 1.0 large (50.0g) | 1mg (15%) | 466 |
| octopus | per 3.0 oz (85.0g) | 1mg (15%) | 911 |
| milk (full fat) | per 1.0 cup (244.0g) | 1mg (15%) | 1022 |
| butternuts | per 1.0 cup (120.0g) | 1mg (15%) | 4834 |
| bananas | per 1.0 cup (225.0g) | 1mg (15%) | 1332 |
| mussel | per 1.0 cup (150.0g) | 1mg (15%) | 860 |
| sturgeon | per 3.0 oz (85.0g) | 1mg (15%) | 776 |
| winter squash | per 1.0 cup (205.0g) | 1mg (15%) | 557 |
| peas | per 1.0 cup (98.0g) | 1mg (15%) | 280 |
| beef tenderloin steak | per 1.0 steak (140.0g) | 1mg (15%) | 2625 |
| ground pork | per 3.0 oz grilled patties (85.0g) | 1mg (14%) | 1093 |
| cauliflower | per 1.0 cup chopped (107.0g) | 1mg (14%) | 187 |
| corn grain, yellow | per 1.0 cup (166.0g) | 1mg (14%) | 4304 |
| poi | per 1.0 cup (240.0g) | 1mg (14%) | 1911 |
| cowpeas | per 1.0 cup (171.0g) | 1mg (14%) | 1411 |
| soybeans (sprouted) | per 1.0 cup (94.0g) | 1mg (14%) | 545 |
| pork ribs | per 3.0 oz (85.0g) | 1mg (14%) | 2234 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 1mg (14%) | 1673 |
| ground beef, 75/25 | per 3.0 oz (85.0g) | 1mg (14%) | 1716 |
| pork (lean) | per 3.0 oz (85.0g) | 1mg (13%) | 1336 |
| chicken patty, cooked | per 1.0 patty (60.0g) | 1mg (13%) | 1317 |
| chayote | per 1.0 cup (160.0g) | 1mg (13%) | 294 |
| grapefruit | per 1.0 cup sections (230.0g) | 1mg (13%) | 530 |
| grapefruit | per 1.0 cup sections (230.0g) | 1mg (13%) | 583 |
| white mushroom | per 1.0 cup, pieces or slices (70.0g) | 1mg (21%) | 73 |
| endive | per 0.5 cup, chopped (25.0g) | 0mg (5%) | 94 |
| chicory greens | per 1.0 cup, chopped (29.0g) | 0mg (7%) | 99 |
| chicken liver | per 1.0 liver (44.0g) | 4mg (73%) | 103 |
| portabella mushrooms | per 1.0 cup sliced (121.0g) | 2mg (31%) | 115 |
| escarole | per 1.0 cup (150.0g) | 1mg (25%) | 115 |
| lamb kidney | per 3.0 oz (85.0g) | 4mg (77%) | 123 |
| beef liver | per 1.0 slice (81.0g) | 6mg (112%) | 126 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 1mg (24%) | 143 |
| veal liver | per 1.0 slice (80.0g) | 5mg (105%) | 146 |
| lamb liver | per 3.0 oz (85.0g) | 4mg (89%) | 161 |
| pork liver | per 3.0 oz (85.0g) | 4mg (81%) | 173 |
| watercress | per 1.0 cup, chopped (34.0g) | 0mg (2%) | 177 |
| cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 1mg (14%) | 187 |
| yeast extract spread | per 1.0 tsp (6.0g) | 0mg (6%) | 201 |
| coriander | per 0.3 cup (4.0g) | 0mg (0%) | 202 |
| alfalfa | per 1.0 cup (33.0g) | 0mg (4%) | 204 |
| turkey liver | per 1.0 liver cooked (53.0g) | 2mg (46%) | 217 |
| beef kidney | per 3.0 oz (85.0g) | 3mg (52%) | 257 |
| lobster | per 1.0 cup (145.0g) | 2mg (48%) | 267 |
| peas | per 1.0 cup, chopped (98.0g) | 1mg (15%) | 280 |
| celery | per 1.0 cup, diced (150.0g) | 0mg (10%) | 284 |
| broccoli | per 0.5 cup, chopped (78.0g) | 0mg (10%) | 284 |
| arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 286 |
| chayote | per 1.0 cup (1" pieces) (160.0g) | 1mg (13%) | 294 |
| cucumber | per 1.0 spear, small (35.0g) | 0mg (1%) | 299 |
| pickles | per 1.0 spear, small (35.0g) | 0mg (1%) | 299 |
| seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 323 |
| jalapeno peppers | per 1.0 cup, chopped (136.0g) | 1mg (11%) | 325 |
| abalone | per 3.0 oz (85.0g) | 2mg (49%) | 329 |
| seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 335 |
| seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (3%) | 336 |
| caviar | per 1.0 tbsp (16.0g) | 1mg (11%) | 377 |
| sunflower seeds | per 1.0 cup (128.0g) | 9mg (180%) | 388 |
| mung beans | per 1.0 cup (124.0g) | 0mg (6%) | 391 |
| carambola | per 1.0 cup, cubes (132.0g) | 1mg (10%) | 396 |
| lamb brains | per 3.0 oz (85.0g) | 2mg (32%) | 404 |
| crab | per 1.0 cup, flaked and pieces (118.0g) | 1mg (24%) | 416 |
| zucchini | per 1.0 cup, chopped (124.0g) | 0mg (5%) | 417 |
| trout | per 1.0 fillet (71.0g) | 1mg (28%) | 422 |
| radicchio | per 1.0 cup, shredded (40.0g) | 0mg (2%) | 428 |
| egg yolk | per 1.0 oz (28.4g) | 1mg (18%) | 434 |
| beet greens | per 1.0 cup (38.0g) | 0mg (2%) | 440 |
| lamb heart | per 3.0 oz (85.0g) | 2mg (31%) | 441 |
| eggplant | per 1.0 cup, cubes (82.0g) | 0mg (5%) | 445 |
| parsley | per 1.0 cup chopped (60.0g) | 0mg (5%) | 450 |
| chives | per 1.0 tbsp chopped (3.0g) | 0mg (0%) | 463 |
| whole egg | per 1.0 large (50.0g) | 1mg (15%) | 466 |
| liver sausage | per 3.0 oz (85.0g) | 3mg (59%) | 480 |
| radishes | per 1.0 cup slices (116.0g) | 0mg (4%) | 485 |
| asparagus | per 0.5 cup (90.0g) | 0mg (4%) | 489 |
| red peppers | per 1.0 cup, chopped (149.0g) | 0mg (9%) | 489 |
| tofu | per 0.2 block (91.0g) | 1mg (15%) | 492 |
| wheat bran | per 1.0 cup (58.0g) | 1mg (25%) | 495 |
| pumpkin | per 1.0 cup, mashed (245.0g) | 0mg (10%) | 498 |
| chicken breast | per 3.0 oz (85.0g) | 1mg (25%) | 498 |
| banana pepper | per 1.0 cup (124.0g) | 0mg (7%) | 509 |
| sweet potato | per 1.0 cup (200.0g) | 2mg (35%) | 509 |
| okra | per 0.5 cup slices (80.0g) | 0mg (3%) | 516 |
| grapefruit | per 1.0 cup sections, with juice (230.0g) | 1mg (13%) | 530 |
| soybeans (sprouted) | per 1.0 cup (94.0g) | 1mg (14%) | 545 |
| chard | per 1.0 cup (36.0g) | 0mg (1%) | 552 |
| liverwurst | per 1.0 slice (2-1/2" dia x 1/4" thick) (18.0g) | 1mg (11%) | 553 |
| winter squash | per 1.0 cup, cubes (205.0g) | 1mg (15%) | 557 |
| lettuce | per 1.0 cup shredded (36.0g) | 0mg (1%) | 560 |
| butternut squash | per 1.0 cup, cubes (140.0g) | 1mg (11%) | 563 |
| avocado | per 1.0 cup, cubes (150.0g) | 2mg (42%) | 576 |
| grapefruit | per 1.0 cup sections, with juice (230.0g) | 1mg (13%) | 583 |
| summer squash | per 1.0 cup sliced (127.0g) | 0mg (4%) | 594 |
| celeriac | per 1.0 cup (156.0g) | 1mg (11%) | 597 |
| sweet corn | per 1.0 cup (145.0g) | 1mg (21%) | 600 |
| salmon | per 3.0 oz (85.0g) | 1mg (22%) | 612 |
| brussel sprouts | per 1.0 cup (155.0g) | 1mg (11%) | 614 |
| beef brains | per 3.0 oz (85.0g) | 1mg (21%) | 624 |
| cream cheese (low fat) | per 1.0 tbsp (18.0g) | 0mg (3%) | 625 |
| bison | per 1.0 serving ( 3 oz ) (85.0g) | 1mg (23%) | 636 |
| mustard greens | per 1.0 cup, chopped (56.0g) | 0mg (2%) | 643 |
| pork chops | per 3.0 oz (85.0g) | 1mg (23%) | 648 |
| cabbage | per 0.5 cup, shredded (75.0g) | 0mg (3%) | 661 |
| tuna | per 3.0 oz (85.0g) | 1mg (23%) | 672 |
| watermelon | per 1.0 cup, balls (154.0g) | 0mg (7%) | 679 |
| roast pork | per 3.0 oz (85.0g) | 1mg (25%) | 687 |
| veal loin | per 3.0 oz (85.0g) | 1mg (22%) | 689 |
| limes | per 1.0 fruit (2" dia) (67.0g) | 0mg (3%) | 691 |
| artichokes | per 1.0 artichoke, medium (128.0g) | 0mg (9%) | 695 |
| non-fat yogurt | per 1.0 cup (8 fl oz) (245.0g) | 1mg (27%) | 707 |
| crayfish | per 3.0 oz (85.0g) | 0mg (10%) | 707 |
| snap beans | per 0.5 cup (120.0g) | 0mg (3%) | 708 |
| fish roe | per 1.0 tbsp (14.0g) | 0mg (3%) | 715 |
| beef heart | per 3.0 oz (85.0g) | 1mg (21%) | 727 |
| turnips | per 1.0 cup (156.0g) | 0mg (4%) | 745 |
| carrots | per 1.0 cup chopped (128.0g) | 0mg (7%) | 751 |
| collards | per 1.0 cup, chopped (190.0g) | 0mg (8%) | 757 |
| chinese cabbage | per 1.0 cup, shredded (170.0g) | 0mg (3%) | 759 |
| gooseberries | per 1.0 cup (150.0g) | 0mg (9%) | 769 |
| ranch dressing, fat-free | per 1.0 tablespoon (14.0g) | 0mg (2%) | 772 |
| cottage cheese (low fat) | per 4.0 oz (113.0g) | 1mg (12%) | 773 |
| turnips | per 1.0 cup, cubes (156.0g) | 0mg (4%) | 775 |
| greek yogurt (low fat) | per 1.0 container (7 oz) (200.0g) | 1mg (19%) | 777 |
| sturgeon | per 3.0 oz (85.0g) | 1mg (15%) | 776 |
| blackberries | per 1.0 cup (144.0g) | 0mg (8%) | 779 |