Pantothenic acid (B5), food by food
Ranking · Pantothenic acid (B5) · listed only
Listed only, outside the score (the 0-to-1 number that orders foods for a goal, built from 22 other nutrients), and with no absorption figure: the foods below are ranked by the amount the databases list in one serving.
Your cells turn it into coenzyme A, which they need to build and break down fats and for many other jobs.
An adult is advised to get about 5 mg a day. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, pantothenic acid fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: Beef liver, pan-fried (6.94 mg), then Chicken liver, simmered and Sunflower seeds, dry-roasted.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 183 of the 198 preparations on this page (150 foods). The other 15 aren’t zero, just not listed: see “Not listed” below.
181 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot6.94mg6.94 mg / 100 g - 2
A lot6.67mg6.67 mg / 100 g - 3
A lot2.11mg7.04 mg / 100 g - 4
A lot1.65mg5.52 mg / 100 g - 5
A lot1.48mg1.48 mg / 100 g - 6
A lot1.4mg1.4 mg / 100 g - 7
A lot1.34mg1.22 mg / 100 g - 8
A lot1.29mg1.29 mg / 100 g - 9
A lot1.27mg1.5 mg / 100 g - 10A lot1.27mg1.5 mg / 100 g
- 11
A lot0.99mg0.99 mg / 100 g - 12
Some0.97mg0.88 mg / 100 g - 13
Some0.97mg0.97 mg / 100 g - 14
Some0.95mg0.95 mg / 100 g - 15
Some0.94mg0.36 mg / 100 g - 16Some0.94mg0.36 mg / 100 g
- 17
Some0.88mg0.8 mg / 100 g - 18
Some0.84mg1.4 mg / 100 g - 19
Some0.77mg0.31 mg / 100 g - 20
Some0.74mg0.39 mg / 100 g - 21
Some0.7mg0.56 mg / 100 g - 22
Some0.68mg0.68 mg / 100 g - 23
Some0.68mg0.59 mg / 100 g - 24
Some0.67mg0.64 mg / 100 g - 25
Some0.66mg0.66 mg / 100 g - 26
Some0.64mg0.58 mg / 100 g - 27
Some0.64mg0.25 mg / 100 g - 28
Some0.63mg0.5 mg / 100 g - 29
Some0.61mg0.58 mg / 100 g - 30Some0.6mg0.31 mg / 100 g
- 31
Some0.58mg0.27 mg / 100 g - 32
Some0.57mg0.67 mg / 100 g - 33
Some0.56mg0.51 mg / 100 g - 34
Some0.55mg0.39 mg / 100 g - 35
Some0.53mg0.38 mg / 100 g - 36
Some0.53mg1.77 mg / 100 g - 37
Some0.52mg0.52 mg / 100 g - 38
Some0.52mg0.52 mg / 100 g - 39
Some0.52mg0.61 mg / 100 g - 40
Some0.5mg0.19 mg / 100 g - 41
Some0.49mg0.65 mg / 100 g - 42
Some0.48mg0.81 mg / 100 g - 43
A little0.47mg0.33 mg / 100 g - 44
A little0.45mg0.39 mg / 100 g - 45
A little0.44mg0.81 mg / 100 g - 46
A little0.44mg1.46 mg / 100 g - 47
A little0.43mg0.51 mg / 100 g - 48
A little0.42mg0.38 mg / 100 g - 49
A little0.41mg0.58 mg / 100 g - 50
A little0.4mg0.28 mg / 100 g - 51
A little0.38mg0.33 mg / 100 g - 52
A little0.37mg0.44 mg / 100 g - 53
A little0.37mg0.26 mg / 100 g - 54
A little0.35mg0.64 mg / 100 g - 55
A little0.35mg0.64 mg / 100 g - 56
A little0.34mg0.4 mg / 100 g - 57
A little0.33mg0.22 mg / 100 g - 58A little0.32mg0.46 mg / 100 g
- 59
A little0.32mg0.38 mg / 100 g - 60
A little0.32mg0.81 mg / 100 g - 61
A little0.32mg0.4 mg / 100 g - 62
A little0.31mg0.37 mg / 100 g - 63
A little0.31mg0.36 mg / 100 g - 64
A little0.3mg1.01 mg / 100 g - 65
A little0.3mg0.22 mg / 100 g - 66
A little0.3mg0.21 mg / 100 g - 67
A little0.3mg0.99 mg / 100 g - 68
A little0.29mg0.54 mg / 100 g - 69
A little0.29mg0.97 mg / 100 g - 70
A little0.29mg0.21 mg / 100 g - 71A little0.28mg0.22 mg / 100 g
- 72
A little0.28mg0.2 mg / 100 g - 73
A little0.28mg0.2 mg / 100 g - 74
A little0.27mg0.32 mg / 100 g - 75
A little0.26mg0.31 mg / 100 g - 76
A little0.26mg0.33 mg / 100 g - 77
A little0.26mg0.31 mg / 100 g - 78
A little0.26mg0.86 mg / 100 g - 79
A little0.26mg0.51 mg / 100 g - 80
A little0.25mg0.29 mg / 100 g - 81
A little0.24mg0.29 mg / 100 g - 82
A little0.24mg0.44 mg / 100 g - 83
A little0.24mg0.28 mg / 100 g - 84A little0.23mg0.27 mg / 100 g
- 85
A little0.23mg0.27 mg / 100 g - 86
A little0.23mg0.27 mg / 100 g - 87
A little0.23mg0.75 mg / 100 g - 88
A little0.22mg0.26 mg / 100 g - 89
A little0.22mg0.24 mg / 100 g - 90
A little0.22mg0.23 mg / 100 g - 91
A little0.21mg0.25 mg / 100 g - 92
A little0.21mg0.15 mg / 100 g - 93
A little0.21mg0.25 mg / 100 g - 94
A little0.19mg0.23 mg / 100 g - 95
A little0.19mg0.21 mg / 100 g - 96
A little0.19mg0.47 mg / 100 g - 97
A little0.18mg0.21 mg / 100 g - 98
A little0.18mg0.18 mg / 100 g - 99
A little0.18mg0.21 mg / 100 g - 100
A little0.18mg0.32 mg / 100 g - 101
A little0.18mg0.13 mg / 100 g - 102
A little0.17mg0.57 mg / 100 g - 103
A little0.17mg0.19 mg / 100 g - 104
A little0.17mg1.14 mg / 100 g - 105
A little0.17mg1.1 mg / 100 g - 106
A little0.16mg0.18 mg / 100 g - 107
A little0.16mg0.52 mg / 100 g - 108
A little0.15mg0.51 mg / 100 g - 109
A little0.15mg0.11 mg / 100 g - 110
A little0.15mg0.3 mg / 100 g - 111
A little0.15mg0.17 mg / 100 g - 112
A little0.15mg0.99 mg / 100 g - 113
A little0.15mg0.12 mg / 100 g - 114
A little0.15mg0.17 mg / 100 g - 115A little0.14mg0.17 mg / 100 g
- 116
A little0.14mg0.47 mg / 100 g - 117
A little0.14mg0.47 mg / 100 g - 118
A little0.13mg0.15 mg / 100 g - 119
A little0.13mg0.09 mg / 100 g - 120
A little0.12mg0.42 mg / 100 g - 121
A little0.12mg0.41 mg / 100 g - 122
A little0.12mg0.15 mg / 100 g - 123
A little0.12mg0.15 mg / 100 g - 124
A little0.12mg0.3 mg / 100 g - 125
A little0.12mg0.4 mg / 100 g - 126
A little0.12mg0.14 mg / 100 g - 127
A little0.12mg0.14 mg / 100 g - 128
A little0.12mg0.09 mg / 100 g - 129
A little0.11mg0.08 mg / 100 g - 130
A little0.11mg0.35 mg / 100 g - 131
A little0.1mg0.12 mg / 100 g - 132
A little0.1mg0.69 mg / 100 g - 133
A little0.1mg0.35 mg / 100 g - 134
A little0.1mg0.12 mg / 100 g - 135
A little0.1mg0.13 mg / 100 g - 136
A little0.1mg0.12 mg / 100 g - 137
A little0.1mg0.18 mg / 100 g - 138
A little0.1mg0.32 mg / 100 g - 139
A little0.09mg0.29 mg / 100 g - 140
A little0.08mg0.1 mg / 100 g - 141
A little0.08mg0.27 mg / 100 g - 142
A little0.08mg0.54 mg / 100 g - 143
A little0.08mg0.15 mg / 100 g - 144
A little0.08mg0.09 mg / 100 g - 145
A little0.08mg0.09 mg / 100 g - 146
Almost none0.07mg0.09 mg / 100 g - 147Almost none0.07mg0.5 mg / 100 g
- 148
Almost none0.07mg0.05 mg / 100 g - 149
Almost none0.07mg0.05 mg / 100 g - 150
Almost none0.07mg0.05 mg / 100 g - 151Almost none0.07mg0.12 mg / 100 g
- 152
Almost none0.07mg0.45 mg / 100 g - 153
Almost none0.06mg0.08 mg / 100 g - 154
Almost none0.06mg0.07 mg / 100 g - 155
Almost none0.06mg0.11 mg / 100 g - 156Almost none0.06mg0.07 mg / 100 g
- 157
Almost none0.06mg0.07 mg / 100 g - 158Almost none0.06mg0.07 mg / 100 g
- 159
Almost none0.05mg0.32 mg / 100 g - 160
Almost none0.05mg0.3 mg / 100 g - 161
Almost none0.03mg0.04 mg / 100 g - 162
Almost none0.03mg0.09 mg / 100 g - 163
Almost none0.03mg0.01 mg / 100 g - 164
Almost none0.02mg0.17 mg / 100 g - 165
Almost none0.02mg0.6 mg / 100 g - 166
Almost none0.02mg0.05 mg / 100 g - 167
Almost none0.01mg0.07 mg / 100 g - 168
Almost none0.01mg0.11 mg / 100 g - 169Almost none0.01mg0.11 mg / 100 g
- 170
Almost none0.01mg0.03 mg / 100 g - 171
Almost none0.01mg0.13 mg / 100 g - 172Almost none0mg0 mg / 100 g
- 173
Almost none0mg0.12 mg / 100 g - 174
Almost none0mg0.01 mg / 100 g - 175
Almost none0mg0 mg / 100 g - 176
Almost none0mg0 mg / 100 g - 177
Almost none0mg0 mg / 100 g - 178
Almost none0mg0 mg / 100 g - 179
Almost none0mg0 mg / 100 g - 180Almost none0mg0 mg / 100 g
- 181Almost none0mg0 mg / 100 g
Not ranked in this view
These list Pantothenic acid (B5) but have no serving size on file yet.
Not listed
The databases don’t list Pantothenic acid (B5) for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)29.8 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar · US food database (USDA SR Legacy)22.6 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar · US food database (USDA SR Legacy)22.6 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors · US food database (USDA SR Legacy)22.6 mgper 100 g
- Mushrooms, shiitake, dried · US food database (USDA SR Legacy)21.9 mgper 100 g
- Pepeao, dried · US food database (USDA SR Legacy)21.5 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar · US food database (USDA SR Legacy)18.2 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR · US food database (USDA SR Legacy)18.2 mgper 100 g
- Formulated bar, POWER BAR, chocolate · US food database (USDA SR Legacy)15.9 mgper 100 g
- Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE · US food database (USDA SR Legacy)15.9 mgper 100 g
- Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan · US food database (USDA SR Legacy)15.4 mgper 100 g
- Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, · US food database (USDA SR Legacy)15.4 mgper 100 g
- Leavening agents, yeast, baker's, active dry · US food database (USDA SR Legacy)13.5 mgper 100 g
- Beverages, nutritional shake mix, high protein, powder · US food database (USDA SR Legacy)12.5 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush · US food database (USDA SR Legacy)12.5 mgper 100 g
- Beef, New Zealand, imported, variety meats and by-products, liver, raw · US food database (USDA SR Legacy)10.3 mgper 100 g
- Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut · US food database (USDA SR Legacy)10.1 mgper 100 g
- Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · US food database (USDA SR Legacy)9.8 mgper 100 g
- Egg, yolk, dried · US food database (USDA SR Legacy)9.06 mgper 100 g
- Energy drink, coffee flavours, light · Canadian Nutrient File 20268.69 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for pantothenic acid: White bread · Flour tortillas · Cakes · Pasta, cooked · White bread, toasted · Soy drink, unsweetened, fortified · Crackers · Pies · Almond drink, unsweetened, fortified · Breakfast cereal · Cookies · Oat drink, unsweetened, fortified
Running low, and too much
Running low
Because pantothenic acid is in almost every food, deficiency is rare except in severe malnutrition. It brings numbness and burning in the hands and feet, headache, tiredness and irritability.
Too much
No upper level is set: no toxicity has been reported in people. Supplements of 10 g a day have caused mild diarrhea.
Sources: NIH Office of Dietary Supplements, pantothenic acid fact sheet for health professionals (2026-05-01)