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Foods high in Pantothenic acid (B5)

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much pantothenic acid (b5) they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 5 mg.

Foods high in Pantothenic acid (B5)
FoodTypical portionIn that portionPer 100 kcal
Jew's ear, (pepeao), raw1 cup, slices (99 g)1.97 mg (39% DV)7.96 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g10.3 mg (206% DV)7.74 mg
Mushrooms, white, cooked, boiled, drained, with salt1 cup, pieces (156 g)3.37 mg (67% DV)7.71 mg
Mushrooms, shiitake, dried4 mushrooms (15 g)3.28 mg (66% DV)7.39 mg
Pepeao, dried1 cup (24 g)5.15 mg (103% DV)7.21 mg
Mushrooms, brown, italian, or crimini, raw1 cup, whole (87 g)1.3 mg (26% DV)6.82 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled100 g9.8 mg (196% DV)6.53 mg
Fruit juice smoothie, NAKED JUICE, BLUE MACHINE8 fl oz (240 g)10 mg (200% DV)5.87 mg
Beef, variety meats and by-products, liver, raw100 g7.17 mg (143% DV)5.31 mg
Chicken, liver, all classes, raw1 liver (44 g)2.74 mg (55% DV)5.24 mg
Pork, fresh, variety meats and by-products, liver, raw100 g6.65 mg (133% DV)4.96 mg
Turkey, all classes, liver, raw1 raw, liver (78 g)4.9 mg (98% DV)4.91 mg
Chicken, liver, all classes, cooked, pan-fried1 liver (44 g)3.66 mg (73% DV)4.83 mg
Goose, liver, raw1 liver (94 g)5.81 mg (116% DV)4.65 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw100 g3.97 mg (79% DV)4.57 mg
Duck, domesticated, liver, raw1 liver (44 g)2.72 mg (54% DV)4.55 mg
Lamb, variety meats and by-products, liver, raw100 g6.13 mg (123% DV)4.41 mg
Lamb, variety meats and by-products, kidneys, raw100 g4.22 mg (84% DV)4.35 mg
Veal, variety meats and by-products, liver, raw100 g6.07 mg (121% DV)4.33 mg
Lamb, New Zealand, imported, liver, raw100 g5.57 mg (111% DV)4.1 mg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried100 g4.56 mg (91% DV)4.07 mg
Beef, variety meats and by-products, kidneys, raw100 g3.97 mg (79% DV)4.01 mg
Egg substitute, liquid or frozen, fat free¼ cup (60 g)1 mg (20% DV)3.46 mg
Pork, fresh, variety meats and by-products, kidneys, raw1 kidney (233 g)7.29 mg (146% DV)3.13 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised100 g4.77 mg (95% DV)2.89 mg
Mollusks, abalone, mixed species, raw100 g3 mg (60% DV)2.86 mg
Rice bran, crude1 cup (118 g)8.72 mg (174% DV)2.34 mg
Pork, fresh, variety meats and by-products, pancreas, raw100 g4.55 mg (91% DV)2.29 mg
Pork, fresh, variety meats and by-products, brain, raw100 g2.8 mg (56% DV)2.21 mg
Seeds, sunflower seed flour, partially defatted1 cup (64 g)4.22 mg (84% DV)2.02 mg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)4 mg (80% DV)2.02 mg
Crustaceans, lobster, northern, raw1 lobster (150 g)2.17 mg (43% DV)1.88 mg
Crustaceans, lobster, northern, cooked, moist heat1 cup (145 g)2.42 mg (48% DV)1.87 mg
Whey, acid, dried1 cup (57 g)3.21 mg (64% DV)1.66 mg
Whey, sweet, dried1 cup (145 g)8.15 mg (163% DV)1.59 mg
Whey, acid, fluid1 cup (246 g)0.94 mg (19% DV)1.59 mg
Mollusks, abalone, mixed species, cooked, fried100 g2.87 mg (57% DV)1.52 mg
Chili with beans, canned1 cup (256 g)3.63 mg (73% DV)1.38 mg
Fish, caviar, black and red, granular1 tbsp (16 g)0.56 mg (11% DV)1.33 mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added1 cup (128 g)9.01 mg (180% DV)1.29 mg
Carambola, (starfruit), raw1 cup, sliced (108 g)0.42 mg (8% DV)1.26 mg
Raspberry juice concentrate100 g2.7 mg (54% DV)1.22 mg
Seeds, sunflower seed kernels, dry roasted, with salt added1 cup (128 g)9.01 mg (180% DV)1.21 mg
Seeds, sunflower seed kernels, dry roasted, without salt1 cup (128 g)9.01 mg (180% DV)1.21 mg
Seeds, sunflower seed kernels, oil roasted, with salt added1 cup (135 g)9.37 mg (187% DV)1.17 mg
Tofu, extra firm, prepared with nigari¼ block (91 g)0.77 mg (15% DV)1.02 mg
Wheat bran, crude1 cup (58 g)1.26 mg (25% DV)1.01 mg
Acerola, (west indian cherry), raw1 cup (98 g)0.3 mg (6% DV)0.97 mg
Grapefruit, raw, pink and red, Florida½ fruit, (3-3/4" dia) (123 g)0.35 mg (7% DV)0.94 mg
Peanut flour, defatted1 cup (60 g)1.65 mg (33% DV)0.84 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.