Foods High in Pantothenic Acid

Pantothenic acid, or vitamin B5, is a water-soluble vitamin necessary to maintain life. It plays a critical role in the production of coenzyme A, which helps synthesize and metabolize carbohydrates, fats and proteins. The Food and Nutrition Board of the Institute of Medicine recommended daily intake (RDI) of vitamin B5 is five milligrams for adults and adolescents and six milligrams for pregnant women. You can meet your RDI by eating a balanced diet.

Meat and Fish

• Meat and fish are excellent sources of pantothenic acid. Calf's liver contains more than a day's RDI of vitamin B5. Other good meat choices are chicken and turkey, which contain almost one milligram of vitamin B5. For seafood lovers, clams and lobsters contain the highest amounts of the vitamin. Other good seafood choices are salmon, trout, mackerel and catfish. Meats are the best sources of vitamin B5.

Eggs and Dairy

• Dairy products are rich in pantothenic acid. An eight-ounce glass of milk contains almost one milligram of vitamin B5. Yogurt provides 1.3 milligrams, while an egg provides more than half a milligram of vitamin B5.

Vegetables and Fruits

• Another great source of pantothenic acid is vegetables and fruits. Mushrooms are an excellent source of vitamin B5. Broccoli contains almost half a milligram. Other great vegetables that contain vitamin B5 are split peas, sweet potatoes, cauliflower and winter squash.

  Avocados have the highest concentration of vitamin B5 in the fruit group. Tomatoes, strawberries and grapefruit are also good sources of vitamin B5.

Breads and Grains

• Breads and grains also contain pantothenic acid. Vitamin B5 is found in the outer layers of whole grains. The milling process removes 35% to 75% of the vitamin B5. Fortified cereals contain the highest amounts of vitamin B5. Among cereal grains, corn contains 1.4 milligrams. Other sources of vitamin B5 are nuts and sunflower seeds.