Food Milligrams (mg) per serving
Beef liver (85g) 8.3
Adequately fortified breakfast cereals 5
Shitake mushrooms (cooked, 75g) 2.6
Sunflower seeds (32g) 2.4
Chicken breast (roasted, skinless, 85g) 1.3
Fresh tuna (cooked, 75g) 1.2
Avocados (raw, ½ avocado)
Broccoli (boiled, 71g) 1
Semi-skimmed milk (250ml) 0.9
White mushrooms (stir fried, 75g) 0.8
Oats (cooked with water, 80g) 0.8
Potatoes (flesh and skin baked, 1 medium) 0.7
Egg (hard-boiled, 1 large) 0.7
Greek yoghurt (vanilla, nonfat, 150ml) 0.6
Ground beef (85% lean meat, broiled, 85g) 0.6
Wholewheat pitta (1 large) 0.5
Chickpeas (canned, 85g) 0.4
Rice (brown, cooked, 125g) 0.4
Cheddar cheese (43g) 0.2
Carrots (chopped, raw, 45g) 0.2


sources of vitamin b5
Bhupesh Panchal

Author: Bhupesh Panchal, Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.