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Top 10 Vitamin B5 Foods

Vitamin B5 foods come from both plant and animal food sources.

What foods have B vitamins? Certain meats, vegetables, grains, legumes, eggs and dairy products contain B5 as well as other essential B vitamins.

Here are some of the very best choices when it comes to upping your dietary intake of vitamin B5 foods.
1. Chicken Liver — 3 oz: 8.3 milligrams (83 percent DV)

Chicken, duck and beef liver are true superfoods. When it comes to foods with B vitamins, liver tops the charts.

Chicken liver is impressively high in vitamin B5 as well as B12 and is an excellent food for preventing anemia. When you buy liver, you just want to make sure that the animals are grass-fed, free-range and pasture-raised.
2) Sunflower seeds — 3 oz: 6 milligrams (60 percent DV)

Sunflower seeds make for such an easy and tasty snack that is loaded with vitamin B5 as well as protein and vitamin E. Research has linked eating foods high in vitamin E to a decreased risk of coronary heart disease.
3) Avocados — 1 fruit: 2 milligrams (20 percent DV)

Looking to get a healthy dose of dietary vitamin B5 as well as vitamin B6, not to mention healthy monounsaturated fats? Then avocado is the perfect choice.

Several studies have looked at the consumption of avocados and the effects on heart health. The results have consistently showed positive heart-healthy effects on lipid profiles (total cholesterol, LDL, HDL and triglycerides).
4) Portobello Mushrooms — 1 cup sliced: 1.9 milligrams (19 percent DV)

Mushrooms like the portobello are an excellent dietary source of B vitamins. The portobello mushroom is also very rich in potassium, which is key to electrolyte balance and hydration.

Potassium is also a key nutrient when it comes to keeping blood pressure levels in a healthy range.
5) Salmon — 3 oz: 1.6 milligrams (16 percent DV)

Wild-caught salmon is one of the best animal proteins you can eat. It’s high in B5 and so many other nutrients.

It’s also one of the best sources of omega-3 fatty acids, which are highly anti-inflammatory. Consuming anti-inflammatory food sources like wild-caught salmon on a regular basis can really boost health since inflammation is known to be at the root of most diseases.
6) Lentils — 1 cup: 1.3 milligrams (13 percent DV)

Lentil nutrition is really impressive. Not only are lentils high in B vitamins, but they are also a rich source of folate and manganese.

With 18 grams of protein per one-cup serving, lentils are one of the top sources of plant-based protein. If you don’t eat meat, lentils are an especially smart choice for your diet.
7) Corn — 1 cup: 1.2 milligrams (12 percent DV)

Corn — organic, non-GMO corn to be more specific — is a good dietary source of vitamin B5, antioxidants, fiber and complex carbohydrates. Corn has been a staple crop for thousands of years.

Nowadays, there is so much GMO corn that we have to make sure we choose our corn carefully.
8) Sun-dried tomatoes — 1 cup: 1.1 milligrams (11 percent DV)

Sun-dried tomatoes are basically ripe tomatoes minus the water content. Tomatoes and sun-dried tomatoes contain a compound called lutein, which along with zeaxanthin have been shown to decrease the risk for major eye issues like cataracts.
9) Eggs — 3 oz: 0.9 milligrams (9 percent DV)

Eggs are rich in vitamin B5 and are also a very affordable source of protein. When you opt for free-range eggs, you get even more of essential nutrients like beta-carotene and omega-3s but less cholesterol.
10) Cauliflower — 1 cup: 0.7 milligrams (7 percent DV)

Cauliflower is a type of cruciferous vegetable, and consumption of this class of vegetables has been linked to cancer prevention.

As a cruciferous vegetable, cauliflower is helpful to digestion and detoxification because of its sulfur-containing glucosinolates, which support nutrient absorption and waste removal.

It looks like 10mg is the daily value