What Does Vit. B5 Do?

Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy.

Vitamin B5 is Also Helpful for:

  • The manufacture of red blood cells and sex and stress-related hormones
  • Maintaining a healthy digestive track
  • Helping the body use other vitamins
  • Synthesizing cholesterol (it may help lower LDL, or bad, cholesterol and raise HDH, or good, cholesterol)

Signs of Deficiency:

  • Fatigue
  • Insomnia
  • Depression
  • Irritability
  • Vomiting
  • Burning feet
  • Upper respiratory infections

How Much Do You Need?

Life Stage Amount
1-8 yrs 2-3 mg
9-18 yrs 4-5 mg
19+ 5 mg


Source

Nutrition Guide: Vitamin B5 (Pantothenic Acid)

Whole foods with the highest amounts of vitamin B5…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B5 Pantothenic Acid: 2.61
Avocados
Amount: 1 cup, sliced (146g)
Vit B5 Pantothenic Acid: 2.08
Sweet Potato
Amount: 1 cup (200 g)
Vit B5 Pantothenic Acid: 1.77
Lentils
Amount: 1 cup cooked (198 g)
Vit B5 Pantothenic Acid: 1.26
Split Peas
Amount: 1 cup cooked (196 g)
Vit B5 Pantothenic Acid: 1.17
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B5 Pantothenic Acid: 1.09
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B5 Pantothenic Acid: 1.08
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B5 Pantothenic Acid: 1.02
Broccoli
Amount: 1 cup (156 g)
Vit B5 Pantothenic Acid: 0.96
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B5 Pantothenic Acid: 0.95
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B5 Pantothenic Acid: 0.92
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B5 Pantothenic Acid: 0.81
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B5 Pantothenic Acid: 0.79
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B5 Pantothenic Acid: 0.77
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B5 Pantothenic Acid: 0.74
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B5 Pantothenic Acid: 0.7
Potatoes
Amount: 1 cup baked (173 g)
Vit B5 Pantothenic Acid: 0.65
Peanuts
Amount: .25 cup (36.5 g)
Vit B5 Pantothenic Acid: 0.64
Cauliflower
Amount: 1 cup (124 g)
Vit B5 Pantothenic Acid: 0.63
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B5 Pantothenic Acid: 0.61
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B5 Pantothenic Acid: 0.6
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B5 Pantothenic Acid: 0.6
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B5 Pantothenic Acid: 0.59
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B5 Pantothenic Acid: 0.56
Oats
Amount: .25 cup uncooked (39 g)
Vit B5 Pantothenic Acid: 0.53
Papaya
Amount: 1 medium (276 g)
Vit B5 Pantothenic Acid: 0.53
Tempeh
Amount: 4 oz (113 g)
Vit B5 Pantothenic Acid: 0.51
Quinoa
Amount: 1 cup cooked
Vit B5 Pantothenic Acid: 0.5
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B5 Pantothenic Acid: 0.48
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B5 Pantothenic Acid: 0.48
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B5 Pantothenic Acid: 0.47
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B5 Pantothenic Acid: 0.46
Black Beans
Amount: 1 cup cooked
Vit B5 Pantothenic Acid: 0.42
Scallops
Amount: 4 oz (113 g) steamed
Vit B5 Pantothenic Acid: 0.42
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B5 Pantothenic Acid: 0.41
Asparagus
Amount: 1 cup (180g)
Vit B5 Pantothenic Acid: 0.4
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B5 Pantothenic Acid: 0.4
Raspberries
Amount: 1 cup fresh (123 g)
Vit B5 Pantothenic Acid: 0.4
Bananas
Amount: 1 medium (118 g)
Vit B5 Pantothenic Acid: 0.39
Kidney Beans
Amount: 1 cup (177 g)
Vit B5 Pantothenic Acid: 0.39
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B5 Pantothenic Acid: 0.39
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B5 Pantothenic Acid: 0.39
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B5 Pantothenic Acid: 0.38
Pinto Beans
Amount: 1 cup (171 g)
Vit B5 Pantothenic Acid: 0.36
Grapefruit
Amount: .5 medium (128 g)
Vit B5 Pantothenic Acid: 0.36
Cashews
Amount: .25 cup (40 g)
Vit B5 Pantothenic Acid: 0.35
Pineapple
Amount: 1 cup (165 g)
Vit B5 Pantothenic Acid: 0.35
Watermelon
Amount: 1 cup (152 g)
Vit B5 Pantothenic Acid: 0.34
Carrots
Amount: 1 cup (122 g)
Vit B5 Pantothenic Acid: 0.33
Oranges
Amount: 1 medium (131 g)
Vit B5 Pantothenic Acid: 0.33
Soybeans
Amount: 1 cup cooked (172 g)
Vit B5 Pantothenic Acid: 0.31
Mangos
Amount: 1 cup (165 g)
Vit B5 Pantothenic Acid: 0.3
Millet
Amount: 1 cup cooked (174 g)
Vit B5 Pantothenic Acid: 0.3
Bell Peppers
Amount: 1 cup (92 g)
Vit B5 Pantothenic Acid: 0.29
Cranberries
Amount: 1 cup fresh (100 g)
Vit B5 Pantothenic Acid: 0.29
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B5 Pantothenic Acid: 0.29
Cucumber
Amount: 1 cup raw (104 g)
Vit B5 Pantothenic Acid: 0.27
Spinach
Amount: 1 cup (30g)
Vit B5 Pantothenic Acid: 0.26
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B5 Pantothenic Acid: 0.25
Beets
Amount: 1 cup (170g)
Vit B5 Pantothenic Acid: 0.25
Celery
Amount: 1 cup raw (101 g)
Vit B5 Pantothenic Acid: 0.25
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B5 Pantothenic Acid: 0.24
Onions
Amount: 1 cup cooked (210 g)
Vit B5 Pantothenic Acid: 0.24
Cabbage
Amount: 1 cup (150 g)
Vit B5 Pantothenic Acid: 0.23
Green Peas
Amount: 1 cup (138 g)
Vit B5 Pantothenic Acid: 0.21
Fennel
Amount: 1 cup raw (87 g)
Vit B5 Pantothenic Acid: 0.2
Strawberries
Amount: 1 cup (144 g)
Vit B5 Pantothenic Acid: 0.18
Blueberries
Amount: 1 cup (148 g)
Vit B5 Pantothenic Acid: 0.18
Cantaloupe
Amount: 1 cup (160 g)
Vit B5 Pantothenic Acid: 0.17
Walnuts
Amount: .25 cup (30 g)
Vit B5 Pantothenic Acid: 0.17
Barley
Amount: .33 cup dry (61.3 g)
Vit B5 Pantothenic Acid: 0.17
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B5 Pantothenic Acid: 0.17
Tomatoes
Amount: 1 cup (180 g)
Vit B5 Pantothenic Acid: 0.16
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B5 Pantothenic Acid: 0.16
Tofu
Amount: 4 oz (113 g)
Vit B5 Pantothenic Acid: 0.15
Figs
Amount: 1 medium fresh (50 g)
Vit B5 Pantothenic Acid: 0.15
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B5 Pantothenic Acid: 0.14
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B5 Pantothenic Acid: 0.13
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B5 Pantothenic Acid: 0.13
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B5 Pantothenic Acid: 0.13
Parsley
Amount: .5 cup (30.4 g)
Vit B5 Pantothenic Acid: 0.12
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B5 Pantothenic Acid: 0.12
Apple
Amount: 1 Medium (182 g)
Vit B5 Pantothenic Acid: 0.11
Almonds
Amount: .25 cup (23 g)
Vit B5 Pantothenic Acid: 0.11
Green Beans
Amount: 1 cup (125 g)
Vit B5 Pantothenic Acid: 0.09
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B5 Pantothenic Acid: 0.09
Pears
Amount: 1 medium (178 g)
Vit B5 Pantothenic Acid: 0.09
Lemons & Limes
Amount: .25 cup (61 g)
Vit B5 Pantothenic Acid: 0.08
Apricots
Amount: 1 whole (35 g)
Vit B5 Pantothenic Acid: 0.08
Grapes
Amount: 1 cup (151 g)
Vit B5 Pantothenic Acid: 0.08
Eggplant
Amount: 1 cup cooked (99 g)
Vit B5 Pantothenic Acid: 0.07
Leeks
Amount: 1 cup cooked (104 g)
Vit B5 Pantothenic Acid: 0.07
Kale
Amount: 1 cup (130 g)
Vit B5 Pantothenic Acid: 0.06
Miso
Amount: 1 tbs (17 g)
Vit B5 Pantothenic Acid: 0.06
Cilantro
Amount: .5 cup (8 g)
Vit B5 Pantothenic Acid: 0.05
Basil
Amount: .5 cup (21 g)
Vit B5 Pantothenic Acid: 0.04
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B5 Pantothenic Acid: 0.02
Olives, Black
Amount: 1 cup (134 g)
Vit B5 Pantothenic Acid: 0.02
Arugula
Amount: .5 cup (10 g)
Vit B5 Pantothenic Acid: 0
Edamame
Amount: 1 cup (155 g)
Vit B5 Pantothenic Acid:
Chia Seeds
Amount: 2 tbs (28 g)
Vit B5 Pantothenic Acid: