Recommendations for Vitamin B5 (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 1.7 | – | 1.7 | – |
| Infants | 6-12 months | 1.8 | – | 1.8 | – |
| Children | 1-3 years | 2 | – | 2 | – |
| Children | 4-8 years | 3 | – | 3 | – |
| Children | 9-13 years | 4 | – | 4 | – |
| Adolescents | 14-18 years | 5 | – | 5 | – |
| Adults | 19-50 years | 5 | – | 5 | – |
| Adults | 51-70 years | 5 | – | 5 | – |
| Adults | > 70 years | 5 | – | 5 | – |
| Pregnancy | 14-18 years | – | – | 6 | – |
| Pregnancy | 19-50 years | – | – | 6 | – |
| Breast-feeding | 14-18 years | – | – | 7 | – |
| Breast-feeding | 19-50 years | – | – | 7 | – |
For Table Legend & Data Sources Information click here.
Best food souces of Vitamin B5
| Food | Serving | Amount of Niacin – B3 (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Beef liver, cooked | 3 oz (85g) | 14.9 | 93 | Excellent | 106.3 | Excellent |
| Swordfish, cooked | 3 oz (85g) | 10 | 62.7 | Excellent | 71.6 | Excellent |
| Tuna, cooked | 3 oz (85g) | 8.9 | 55.8 | Excellent | 63.7 | Excellent |
| Veal lean, cooked | 3 oz (85g) | 8.1 | 50.5 | Excellent | 57.7 | Excellent |
| Trout, cooked | 3 oz (85g) | 7.5 | 46.8 | Excellent | 53.4 | Excellent |
| Beef, lean | 3 oz (85g) | 7.4 | 46.2 | Excellent | 52.8 | Excellent |
| Salmon, cooked | 3 oz (85g) | 6.8 | 42.5 | Excellent | 48.6 | Excellent |
| Quail, cooked | 3 oz (85g) | 6.7 | 42 | Excellent | 48 | Excellent |
| Pork lean, cooked | 3 oz (85g) | 6.3 | 39.3 | Excellent | 44.9 | Excellent |
| Rabbit, cooked | 3 oz (85g) | 6.1 | 38.2 | Excellent | 43.7 | Excellent |
| Halibut, cooked | 3 oz (85g) | 6 | 37.7 | Excellent | 43.1 | Excellent |
| Mackerel, cooked | 3 oz (85g) | 5.8 | 36.1 | Excellent | 41.3 | Excellent |
| Chicken breast filet, cooked | 3 oz (85g) | 5.4 | 34 | Excellent | 38.9 | Excellent |
| Turkey, cooked | 3 oz (85g) | 4.6 | 28.8 | Excellent | 33 | Excellent |
| Lamb lean, cooked | 3 oz (85g) | 4.6 | 28.7 | Excellent | 32.8 | Excellent |
| Duck, cooked | 3 oz (85g) | 4.3 | 27.1 | Excellent | 31 | Excellent |
| Haddock, cooked | 3 oz (85g) | 3.9 | 24.4 | Excellent | 27.9 | Excellent |
| Eel, cooked | 3 oz (85g) | 3.8 | 23.9 | Excellent | 27.3 | Excellent |
| Peanuts | 1 oz (28g) | 3.7 | 23.1 | Excellent | 26.4 | Excellent |
| Oats, cooked | 1/2 cup (117g) | 3.6 | 22.2 | Excellent | 25.4 | Excellent |
| Herring, cooked | 3 oz (85g) | 3.5 | 21.8 | Excellent | 24.9 | Excellent |
| Goose, cooked | 3 oz (85g) | 3.5 | 21.8 | Excellent | 24.9 | Excellent |
| Pollock, cooked | 3 oz (85g) | 3.4 | 21.3 | Excellent | 24.3 | Excellent |
| Octopus, cooked | 3 oz (85g) | 3.2 | 20.2 | Excellent | 23.1 | Excellent |
| Clam, cooked | 3 oz (85g) | 2.9 | 18.1 | Good | 20.6 | Excellent |
| Crab, cooked | 3 oz (85g) | 2.8 | 17.5 | Good | 20 | Excellent |
| Oysters | 3 oysters (140g) | 2.8 | 17.5 | Good | 20 | Excellent |
| Mussel, cooked | 3 oz (85g) | 2.6 | 15.9 | Good | 18.2 | Good |
| Chia seeds | 1 oz (28g) | 2.5 | 15.6 | Good | 17.9 | Good |
| Spelt, cooked | 1/2 cup (97g) | 2.5 | 15.6 | Good | 17.9 | Good |
| Pike, cooked | 3 oz (85g) | 2.4 | 14.9 | Good | 17 | Good |
| Sunflower seeds | 1 oz (28g) | 2.3 | 14.4 | Good | 16.4 | Good |
| Shrimp, cooked | 3 oz (85g) | 2.2 | 13.8 | Good | 15.8 | Good |
| Cod, cooked | 3 oz (85g) | 2.1 | 13.3 | Good | 15.2 | Good |
| Perch, cooked | 3 oz (85g) | 2 | 12.8 | Good | 14.6 | Good |
| Flounder, cooked | 3 oz (85g) | 1.9 | 11.7 | Good | 13.4 | Good |
| Cuttlefish, cooked | 3 oz (85g) | 1.9 | 11.7 | Good | 13.4 | Good |
| Carp, cooked | 3 oz (85g) | 1.8 | 11.2 | Good | 12.8 | Good |
| Avocado | small (100g) | 1.7 | 10.6 | Good | 12.1 | Good |
| Mushrooms, crimini, raw | 1/2 cup (43,5g) | 1.7 | 10.3 | Good | 11.8 | Good |
| Abalone, cooked | 3 oz (85g) | 1.6 | 10.1 | Good | 11.5 | Good |
| Barley, cooked | 1/2 cup (78,5g) | 1.6 | 10 | – | 11.4 | Good |
| Coffee brewed | 1 oz (30g) | 1.6 | 10 | – | 11.4 | Good |
| Green peas, cooked | 1/2 cup (80g) | 1.6 | 10 | – | 11.4 | Good |
| Crayfish, cooked | 3 oz (85g) | 1.4 | 9 | – | 10.3 | Good |
| Brown rice, cooked | 1/2 cup (97,5g) | 1.3 | 8.1 | – | 9.3 | – |
| Sesame seeds | 1 oz (28g) | 1.3 | 8.1 | – | 9.3 | – |
| Soy milk | 1 cup (250g) | 1.3 | 8 | – | 9.2 | – |
| Mushorroms, white raw | 1/2 cup (35g) | 1.3 | 7.8 | – | 8.9 | – |
| Passionfruit | 4 medium (72g) | 1.2 | 7.5 | – | 8.6 | – |
| Peach | medium (150g) | 1.2 | 7.5 | – | 8.6 | – |
| Rye | 1 slice (32g) | 1.2 | 7.5 | – | 8.6 | – |
| Pine Nuts | 1 oz (28g) | 1.2 | 7.5 | – | 8.6 | – |
| Millet, cooked | 1/2 cup (87g) | 1.2 | 7.2 | – | 8.2 | – |
| White rice, cooked | 1/2 cup (79g) | 1.2 | 7.2 | – | 8.2 | – |
| Scallops, cooked | 3 oz (85g) | 1.1 | 6.9 | – | 7.9 | – |
| Bread, mulitgrain | 1 slice (26g) | 1.1 | 6.9 | – | 7.9 | – |
| Corn, cooked | 1/2 cup (82g) | 1.1 | 6.9 | – | 7.9 | – |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 1.1 | 6.9 | – | 7.9 | – |
| Lentils, cooked | 1/2 cup (99g) | 1.1 | 6.6 | – | 7.5 | – |
| Wild rice, cooked | 1/2 cup (82g) | 1.1 | 6.6 | – | 7.5 | – |
| Asparagus, cooked | 1/2 cup (90g) | 1 | 6.3 | – | 7.1 | – |
| Potato, cooked | 1/2 cup (78g) | 1 | 6.3 | – | 7.1 | – |
| Almonds | 1 oz (28g) | 1 | 6 | – | 6.8 | – |
| Lobster, cooked | 3 oz (85g) | 0.9 | 5.8 | – | 6.7 | – |
| Artichokes, cooked | 1/2 cup (84g) | 0.9 | 5.6 | – | 6.4 | – |
| Bulgur, cooked | 1/2 cup (91g) | 0.9 | 5.6 | – | 6.4 | – |
| Flaxseed | 1 oz (28g) | 0.9 | 5.6 | – | 6.4 | – |
| Banana | medium (118g) | 0.8 | 5 | – | 5.7 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 0.8 | 5 | – | 5.7 | – |
| Jackfruit | 1/2 cup (82,5g) | 0.8 | 4.7 | – | 5.4 | – |
| Bell pepper red | small (74g) | 0.7 | 4.4 | – | 5 | – |
| Coconut milk | 1/2 cup (120g) | 0.7 | 4.4 | – | 5 | – |
| Macadamia | 1 oz (28g) | 0.7 | 4.4 | – | 5 | – |
| Mung bean sprouts | 1 cup (100g) | 0.7 | 4.4 | – | 5 | – |
| Tomato | 1 medium (123g) | 0.7 | 4.4 | – | 5 | – |
| Adzuki beans, cooked | 1/2 cup (100g) | 0.7 | 4.4 | – | 5 | – |
| Carrot | 1 medium (61g) | 0.6 | 3.8 | – | 4.3 | – |
| Chili | 1 medium (45g) | 0.6 | 3.8 | – | 4.3 | – |
| Navy beans, cooked | 1/2 cup (91g) | 0.6 | 3.8 | – | 4.3 | – |
| Parsnip, cooked | 1/2 cup (78g) | 0.6 | 3.8 | – | 4.3 | – |
| Plum | 2 medium (132g) | 0.6 | 3.8 | – | 4.3 | – |
| Turnip greens | 1 cup (144g) | 0.6 | 3.8 | – | 4.3 | – |
| Cantaloupe | 1/2 cup (85g) | 0.6 | 3.7 | – | 4.3 | – |
| Collards, cooked | 1/2 cup (95g) | 0.6 | 3.4 | – | 3.9 | – |
| Lychees | 1/2 cup (95g) | 0.6 | 3.4 | – | 3.9 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 0.5 | 3.4 | – | 3.8 | – |
| Boysenberries | 1/2 cup (66g) | 0.5 | 3.2 | – | 3.6 | – |
| Hazelnuts | 1 oz (28g) | 0.5 | 3.2 | – | 3.6 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 0.5 | 3.1 | – | 3.6 | – |
| Currants, dried | 1 oz (28g) | 0.5 | 3.1 | – | 3.6 | – |
| Mango | 1/2 cup (82,5g) | 0.5 | 3.1 | – | 3.6 | – |
| Pumpkin seeds | 1 oz (28g) | 0.5 | 3.1 | – | 3.6 | – |
| Pumpkin, cooked | 1/2 cup (122,5g) | 0.5 | 3.1 | – | 3.6 | – |
| Kidney beans, cooked | 1/2 cup (88,5g) | 0.5 | 3.1 | – | 3.6 | – |
| Dates, pitted | 1 oz (28g) | 0.5 | 2.9 | – | 3.3 | – |
| Blackberries | 1/2 cup (72g) | 0.5 | 2.9 | – | 3.3 | – |
| Black beans, cooked | 1/2 cup (86g) | 0.5 | 2.8 | – | 3.2 | – |
| Chickpeas, cooked | 1/2 cup (82g) | 0.5 | 2.8 | – | 3.2 | – |
| Squash, cooked | 1/2 cup (90g) | 0.5 | 2.8 | – | 3.2 | – |
For Table Legend & Data Sources Information click here.