Nutrition Myths

Vitamin B5

Recommendations for Vitamin B5 (mg/day)

Life StageAgeRDA for menUL for menRDA for womenUL for women
Infants0-6 months1.7-1.7-
Infants6-12 months1.8-1.8-
Children1-3 years2-2-
Children4-8 years3-3-
Children9-13 years4-4-
Adolescents14-18 years5-5-
Adults19-50 years5-5-
Adults51-70 years5-5-
Adults> 70 years5-5-
Pregnancy14-18 years--6-
Pregnancy19-50 years--6-
Breast-feeding14-18 years--7-
Breast-feeding19-50 years--7-
For Table Legend & Data Sources Information click here.

Best food souces of Vitamin B5

FoodServingAmount of Niacin - B3 (mg)% of RDA
for men
Rating% of RDA
for women
Beef liver, cooked3 oz (85g)14.993Excellent106.3Excellent
Swordfish, cooked3 oz (85g)1062.7Excellent71.6Excellent
Tuna, cooked3 oz (85g)8.955.8Excellent63.7Excellent
Veal lean, cooked3 oz (85g)8.150.5Excellent57.7Excellent
Trout, cooked3 oz (85g)7.546.8Excellent53.4Excellent
Beef, lean3 oz (85g)7.446.2Excellent52.8Excellent
Salmon, cooked3 oz (85g)6.842.5Excellent48.6Excellent
Quail, cooked3 oz (85g)6.742Excellent48Excellent
Pork lean, cooked3 oz (85g)6.339.3Excellent44.9Excellent
Rabbit, cooked3 oz (85g)6.138.2Excellent43.7Excellent
Halibut, cooked3 oz (85g)637.7Excellent43.1Excellent
Mackerel, cooked3 oz (85g)5.836.1Excellent41.3Excellent
Chicken breast filet, cooked3 oz (85g)5.434Excellent38.9Excellent
Turkey, cooked3 oz (85g)4.628.8Excellent33Excellent
Lamb lean, cooked3 oz (85g)4.628.7Excellent32.8Excellent
Duck, cooked3 oz (85g)4.327.1Excellent31Excellent
Haddock, cooked3 oz (85g)3.924.4Excellent27.9Excellent
Eel, cooked3 oz (85g)3.823.9Excellent27.3Excellent
Peanuts1 oz (28g)3.723.1Excellent26.4Excellent
Oats, cooked1/2 cup (117g)3.622.2Excellent25.4Excellent
Herring, cooked3 oz (85g)3.521.8Excellent24.9Excellent
Goose, cooked3 oz (85g)3.521.8Excellent24.9Excellent
Pollock, cooked3 oz (85g)3.421.3Excellent24.3Excellent
Octopus, cooked3 oz (85g)3.220.2Excellent23.1Excellent
Clam, cooked3 oz (85g)2.918.1Good20.6Excellent
Crab, cooked3 oz (85g)2.817.5Good20Excellent
Oysters3 oysters (140g)2.817.5Good20Excellent
Mussel, cooked3 oz (85g)2.615.9Good18.2Good
Chia seeds1 oz (28g)2.515.6Good17.9Good
Spelt, cooked1/2 cup (97g)2.515.6Good17.9Good
Pike, cooked3 oz (85g)2.414.9Good17Good
Sunflower seeds1 oz (28g)2.314.4Good16.4Good
Shrimp, cooked3 oz (85g)2.213.8Good15.8Good
Cod, cooked3 oz (85g)2.113.3Good15.2Good
Perch, cooked3 oz (85g)212.8Good14.6Good
Flounder, cooked3 oz (85g)1.911.7Good13.4Good
Cuttlefish, cooked3 oz (85g)1.911.7Good13.4Good
Carp, cooked3 oz (85g)1.811.2Good12.8Good
Avocadosmall (100g)1.710.6Good12.1Good
Mushrooms, crimini, raw1/2 cup (43,5g)1.710.3Good11.8Good
Abalone, cooked3 oz (85g)1.610.1Good11.5Good
Barley, cooked1/2 cup (78,5g)1.610-11.4Good
Coffee brewed1 oz (30g)1.610-11.4Good
Green peas, cooked1/2 cup (80g)1.610-11.4Good
Crayfish, cooked3 oz (85g)1.49-10.3Good
Brown rice, cooked1/2 cup (97,5g)1.38.1-9.3-
Sesame seeds1 oz (28g)1.38.1-9.3-
Soy milk1 cup (250g)1.38-9.2-
Mushorroms, white raw1/2 cup (35g)1.37.8-8.9-
Passionfruit4 medium (72g)1.27.5-8.6-
Peachmedium (150g)1.27.5-8.6-
Rye1 slice (32g)1.27.5-8.6-
Pine Nuts1 oz (28g)1.27.5-8.6-
Millet, cooked1/2 cup (87g)1.27.2-8.2-
White rice, cooked1/2 cup (79g)1.27.2-8.2-
Scallops, cooked3 oz (85g)1.16.9-7.9-
Bread, mulitgrain1 slice (26g)1.16.9-7.9-
Corn, cooked1/2 cup (82g)1.16.9-7.9-
Mushrooms, shiitake, cooked1/2 cup (72,5g)1.16.9-7.9-
Lentils, cooked1/2 cup (99g)1.16.6-7.5-
Wild rice, cooked1/2 cup (82g)1.16.6-7.5-
Asparagus, cooked1/2 cup (90g)16.3-7.1-
Potato, cooked1/2 cup (78g)16.3-7.1-
Almonds1 oz (28g)16-6.8-
Lobster, cooked3 oz (85g)0.95.8-6.7-
Artichokes, cooked1/2 cup (84g)0.95.6-6.4-
Bulgur, cooked1/2 cup (91g)0.95.6-6.4-
Flaxseed1 oz (28g)0.95.6-6.4-
Bananamedium (118g)0.85-5.7-
Buckwheat, cooked1/2 cup (84g)0.85-5.7-
Jackfruit1/2 cup (82,5g)0.84.7-5.4-
Bell pepper redsmall (74g)0.74.4-5-
Coconut milk1/2 cup (120g)0.74.4-5-
Macadamia1 oz (28g)0.74.4-5-
Mung bean sprouts1 cup (100g)0.74.4-5-
Tomato1 medium (123g)0.74.4-5-
Adzuki beans, cooked1/2 cup (100g)0.74.4-5-
Carrot1 medium (61g)0.63.8-4.3-
Chili1 medium (45g)0.63.8-4.3-
Navy beans, cooked1/2 cup (91g)0.63.8-4.3-
Parsnip, cooked1/2 cup (78g)0.63.8-4.3-
Plum2 medium (132g)0.63.8-4.3-
Turnip greens1 cup (144g)0.63.8-4.3-
Cantaloupe1/2 cup (85g)0.63.7-4.3-
Collards, cooked1/2 cup (95g)0.63.4-3.9-
Lychees1/2 cup (95g)0.63.4-3.9-
Sweet potato, cooked1/2 cup (100g)0.53.4-3.8-
Boysenberries1/2 cup (66g)0.53.2-3.6-
Hazelnuts1 oz (28g)0.53.2-3.6-
Brussels sprouts, cooked1/2 cup (78g)0.53.1-3.6-
Currants, dried1 oz (28g)0.53.1-3.6-
Mango1/2 cup (82,5g)0.53.1-3.6-
Pumpkin seeds1 oz (28g)0.53.1-3.6-
Pumpkin, cooked1/2 cup (122,5g)0.53.1-3.6-
Kidney beans, cooked1/2 cup (88,5g)0.53.1-3.6-
Dates, pitted1 oz (28g)0.52.9-3.3-
Blackberries1/2 cup (72g)0.52.9-3.3-
Black beans, cooked1/2 cup (86g)0.52.8-3.2-
Chickpeas, cooked1/2 cup (82g)0.52.8-3.2-
Squash, cooked1/2 cup (90g)0.52.8-3.2-
For Table Legend & Data Sources Information click here.

Get updates

Receive regular updates on nutrition myths, facts and curiosities. All based on the latest scientific evidence.