nutrient

Vitamin B5 (pantothenic acid)

A water-soluble vitamin incorporated into coenzyme A and acyl carrier proteins for metabolism.

Pantothenic acid occurs widely in foods, usually as part of coenzyme A or acyl carrier proteins. Digestion releases the vitamin before absorption.

What it does

Coenzyme A carries acyl groups through fatty-acid synthesis and breakdown, the citric-acid cycle and other pathways. Pantothenate is also needed to make acetyl-CoA, a hub connecting carbohydrate, fat and protein metabolism.

Where it comes from

Meat, eggs, legumes, mushrooms, whole grains and many other foods contribute; deficiency is rare in people eating a varied diet.

Food sources

Per 100 g

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Braised chicken breast	1.58 mg	31.6%
Atlantic salmon, farmed, raw (SR Legacy 2018)	1.55 mg	31%
Atlantic salmon, farmed, cooked (SR Legacy 2018)	1.48 mg	29.6%
Braised chicken drumstick	1.1 mg	22%
Rainbow trout, wild, raw (SR Legacy 2018)	0.93 mg	18.56%

Show 11 more foods

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Atlantic sardines, canned in oil (SR Legacy 2018)	0.64 mg	12.84%
Lentils, cooked and salted (SR Legacy 2018)	0.64 mg	12.76%
Cottage cheese, 2% fat	0.51 mg	10.16%
Low-fat milk, 1% and fortified	0.37 mg	7.36%
Greek yogurt, plain nonfat	0.33 mg	6.64%
Hummus, commercial	0.32 mg	6.36%
Navel orange, raw	0.26 mg	5.22%
Almonds, dry-roasted and salted	0.24 mg	4.74%
Carrots, frozen and unprepared	0.2 mg	3.92%
Light tuna, canned in water, drained	0.15 mg	2.96%
Spinach, raw (SR Legacy 2018)	0.07 mg	1.3%

Compared with EFSA’s adult reference of 5 mg/day.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults. Adequate intake: 5 mg/day. These are population references, not individual targets.

Portions recorded by the source

Braised chicken breast: 1 piece (174 g) — 2.75 mg, 54.98% of the daily reference.
Braised chicken drumstick: 1 drumstick (104 g) — 1.14 mg, 22.88% of the daily reference.
Cottage cheese, 2% fat: 1 cup (220 g) — 1.12 mg, 22.35% of the daily reference.
Low-fat milk, 1% and fortified: 1 cup (246 g) — 0.91 mg, 18.11% of the daily reference.
Greek yogurt, plain nonfat: 1 container (156 g) — 0.52 mg, 10.36% of the daily reference.
Hummus, commercial: 2 tablespoon (33.9 g) — 0.11 mg, 2.16% of the daily reference.
Almonds, dry-roasted and salted: 1 cup (135 g) — 0.32 mg, 6.4% of the daily reference.
Light tuna, canned in water, drained: 1 can (142 g) — 0.21 mg, 4.2% of the daily reference.

The source records and EFSA guidance are linked in References below.

Worth knowing

Deficiency is uncommon. Pantothenic acid occurs in many foods. Dietary deficiency is very rare outside severe malnutrition or unusual medical circumstances.

A closer look

From food to coenzyme A

Food supplies pantothenic acid partly within larger molecules that digestion breaks apart. After absorption, cells use it to make coenzyme A, which helps move carbon-containing groups during fat and energy metabolism.

References

Source-checked local draft.
Human editorial review pending.