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Vitamin B5 is essential for energy metabolism, hormone production, and synthesizing coenzyme A. It also helps maintain healthy skin and supports the nervous system.
Top 15 Animal-Based Sources of Vitamin B5
| Animal Product | Vitamin B5 (mg per 100g) |
|---|---|
| Chicken Liver (Cooked) | 6.2 mg |
| Beef Liver (Cooked) | 5.6 mg |
| Turkey (Cooked) | 1.1 mg |
| Pork (Cooked) | 1.3 mg |
| Chicken Breast (Cooked) | 1.6 mg |
| Salmon (Cooked) | 1.9 mg |
| Trout (Cooked) | 2.2 mg |
| Eggs (Whole, Boiled) | 1.5 mg |
| Milk (Whole, 1 cup) | 0.9 mg |
| Yogurt (Plain, Whole Milk) | 1.1 mg |
| Ground Beef (Cooked) | 1.3 mg |
| Tuna (Canned in Oil) | 0.9 mg |
| Lamb (Cooked) | 1.0 mg |
| Cheddar Cheese | 0.7 mg |
| Shrimp (Cooked) | 0.6 mg |
Top 15 Plant-Based Sources of Vitamin B5
| Plant Source | Vitamin B5 (mg per 100g) |
|---|---|
| Sunflower Seeds | 7.1 mg |
| Avocado (Raw) | 1.4 mg |
| Mushrooms (Portobello, Raw) | 3.6 mg |
| Sweet Potatoes (Cooked) | 1.1 mg |
| Lentils (Cooked) | 0.6 mg |
| Brown Rice (Cooked) | 0.5 mg |
| Broccoli (Cooked) | 0.5 mg |
| Kale (Cooked) | 0.8 mg |
| Corn (Cooked) | 0.9 mg |
| Tomatoes (Raw) | 0.3 mg |
| Spinach (Cooked) | 0.7 mg |
| Cauliflower (Cooked) | 0.7 mg |
| Bananas (Raw) | 0.5 mg |
| Chickpeas (Cooked) | 0.5 mg |
| Potatoes (Baked with Skin) | 1.0 mg |
Whole Grains and Fortified Foods
| Grain/Food | Vitamin B5 (mg per 100g) |
|---|---|
| Fortified Cereals | 4 – 6 mg |
| Whole Wheat Bread | 0.6 mg |
| Oats (Cooked) | 0.5 mg |
| Quinoa (Cooked) | 0.8 mg |
| Barley (Cooked) | 0.5 mg |
| Wheat Germ | 2.2 mg |
| Bran Flakes | 1.5 mg |
Nuts, Seeds, and Legumes
| Food | Vitamin B5 (mg per 100g) |
|---|---|
| Peanuts (Roasted) | 2.5 mg |
| Cashews (Roasted) | 1.3 mg |
| Almonds | 0.5 mg |
| Hazelnuts | 1.0 mg |
| Chickpeas (Cooked) | 0.6 mg |
| Pumpkin Seeds | 0.8 mg |
Fruits High in Vitamin B5
| Fruit | Vitamin B5 (mg per 100g) |
|---|---|
| Avocado | 1.4 mg |
| Oranges | 0.3 mg |
| Grapes | 0.2 mg |
| Bananas | 0.5 mg |
| Pomegranate | 0.4 mg |
| Mango | 0.2 mg |
Recommended Daily Intake (RDI)
- Men (19+ years): 5 mg/day
- Women (19+ years): 5 mg/day
- Pregnant Women: 6 mg/day
- Children (1-8 years): 2 – 3 mg/day
Health Benefits of Vitamin B5
- Energy Production – Converts food into usable energy.
- Skin Health – Promotes wound healing and reduces acne.
- Hormone Production – Aids adrenal glands in producing stress-related hormones.
- Brain Function – Supports memory and learning processes.
- Cholesterol Regulation – Helps lower LDL cholesterol and triglycerides.
Tips to Maximize Vitamin B5 Intake
- Eat Fresh Foods – Vitamin B5 is sensitive to heat and processing.
- Consume Whole Grains – Avoid refined grains, which lose much of their B5 content.
- Diversify Protein Sources – Include both animal and plant-based proteins for optimal intake.
- Incorporate Mushrooms and Seeds – These are excellent plant-based sources.
Did You Know?
- Sunflower seeds and liver are among the richest natural sources of Vitamin B5.
- Vitamin B5 is sometimes referred to as the “anti-stress vitamin” because it helps produce stress hormones.
- Deficiency is rare but can lead to fatigue, irritability, and muscle cramps.
Boost your energy and overall health by including these Vitamin B5-rich foods in your diet