USDA-derived rankings
Vegan foods high in vitamin B5 (Pantothenic acid)
Pantothenic acid builds coenzyme A, the hub molecule of metabolism, and is found in almost everything you eat.
Who this is for: For the curious: it is in nearly everything, which the ranking makes obvious.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 5 mg a day.
The clear number one
Lentils (cooked)
One serving (198g) gives you 1.3 mg of vitamin B5 (Pantothenic acid), around 25% of the daily reference in one go.
See the full nutrition score for lentils (cooked)The ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Lentils (cooked) | 1.3 mg25% of daily reference | 0.6 mg |
| 2 | Mushrooms (White) | 1.1 mg21% of daily reference | 1.5 mghigh |
| 3 | Avocado | 1 mg21% of daily reference | 1.4 mgsource |
| 4 | Sweetcorn | 1 mg21% of daily reference | 0.7 mg |
| 5 | Sweet Potato (baked) | 1 mg20% of daily reference | 0.9 mgsource |
| 6 | Portobello Mushrooms | 1 mg20% of daily reference | 1.1 mgsource |
| 7 | Broccoli (cooked) | 1 mg19% of daily reference | 0.6 mg |
| 8 | Parsnip | 0.8 mg16% of daily reference | 0.6 mg |
| 9 | Oats (porridge, dry) | 0.5 mg11% of daily reference | 1.4 mgsource |
| 10 | Peanuts | 0.5 mg10% of daily reference | 1.8 mghigh |
| 11 | Granola | 0.4 mg9% of daily reference | 0.8 mgsource |
| 12 | Sunflower Seeds | 0.3 mg6% of daily reference | 1.1 mgsource |
| 13 | Shiitake Mushrooms | 0.3 mg6% of daily reference | 1.5 mghigh |
| 14 | Hazelnuts | 0.3 mg5% of daily reference | 0.9 mgsource |
| 15 | Cashews | 0.2 mg5% of daily reference | 0.9 mgsource |
| 16 | Pecans | 0.2 mg5% of daily reference | 0.9 mgsource |
| 17 | Chia Seeds | 0.2 mg5% of daily reference | 0.9 mgsource |
| 18 | Macadamia Nuts | 0.2 mg4% of daily reference | 0.8 mgsource |
| 19 | Pumpkin Seeds | 0.2 mg4% of daily reference | 0.8 mgsource |
| 20 | Dates (Medjool) | 0.2 mg4% of daily reference | 0.8 mgsource |
Foods with any animal-derived tag (meat, fish, eggs, dairy, honey) are excluded.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for vitamin B5 (Pantothenic acid) is 5 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.