One avocado contains almost 2 mg of pantothenic acid.
Vitamin B5, also known as pantothenic acid, is vital for the breakdown of carbohydrates, proteins and fats. The states that a deficiency in vitamin B5 is extremely rare and that a daily dose of 4 to 7 mg is sufficient for most adults. Vitamin B5 is plentiful in many foods, including many vegetarian sources.
Seeds and Whole Grains
Seeds and whole grains are some of the richest sources of vitamin B5. Sunflower seed kernels contain more than 2.2 mg of vitamin B5 in a convenient snack size of 1/4 cup. A cup of tropical trail mix contains 1.7 mg. Some of the goldmines of vitamin B5 can be found in the cereal aisle, in certain brands. According to the USDA General Mills' Total Raisin Bran cereal contains almost 10 mg in a 1-cup serving, and Kellogg's Complete Wheat Flakes contains 10 mg in a 3/4-cup serving.
Beans
Lentils provide some of the highest vitamin B5 concentrations in the beans category, providing about 1.26 mg in a 1-cup cooked serving. The Mayo Clinic notes that green beans do not contain , although most beans are a source of the substance. Chickpeas, which are garbanzo beans,, have about 0.7 mg in 1 cup.
Vegetables
Two varieties of mushrooms are rich in vitamin B5. One cup of cooked shiitake mushrooms alone generally meets a daily requirement for vitamin B5, as it contains 5.2 mg. One cup of boiled white mushrooms contains 3.3 mg. One cup of hashbrown potatoes; 1 cup of cooked peas in the pod; and 1 sweet potato baked in its skin each contain approximately 1.3 mg of vitamin B5.
Eggs, Dairy and Dairy Alternatives
A snack size of yogurt, 8 oz., can provide as much as 1.45 mg of vitamin B5. One cup of whole milk contains 0.9 mg, about the same amount found in 1 cup of original soy milk. One whole, raw, fresh egg contains about 0.88 mg of vitamin B5.
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