Last updated: October 12, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Chicken, liver, all classes, cooked, pan-fried”, at 8.31 mg per 100 g. The Daily Value used on Canadian labels is 5 mg. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | % DV per serving | Per 100 g |
|---|---|---|---|---|---|
| 1 | Chicken, liver, all classes, cooked, pan-fried | 75 g | 6.24 mg | 125% | 8.31 mg |
| 2 | Egg, chicken, yolk, cooked | 1 yolk | 1.25 mg | 25% | 7.37 mg |
| 3 | Veal, liver, pan-fried | 75 g | 5.31 mg | 106% | 7.08 mg |
| 4 | Seeds, sunflower seed kernels, dry roasted | 60 ml | 2.29 mg | 46% | 7.04 mg |
| 5 | Beef, liver, pan-fried | 75 g | 5.21 mg | 104% | 6.94 mg |
| 6 | Lamb, liver, pan-fried | 75 g | 4.75 mg | 95% | 6.33 mg |
| 7 | Pork, liver, braised | 75 g | 3.58 mg | 72% | 4.77 mg |
| 8 | Mushroom, shiitake, cooked | 125 ml pieces | 2.75 mg | 55% | 3.59 mg |
| 9 | Fish, caviar, black and red, granular | 15 ml | 0.57 mg | 11% | 3.50 mg |
| 10 | Pork, kidney, braised | 75 g | 2.15 mg | 43% | 2.87 mg |
| 11 | Chicken, broiler, heart, simmered | 75 g | 1.99 mg | 40% | 2.65 mg |
| 12 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | 1 large egg | 1.22 mg | 24% | 2.44 mg |
| 13 | Mushroom, boiled, drained | 125 ml pieces | 1.78 mg | 36% | 2.16 mg |
| 14 | Lamb, kidney, braised | 75 g | 1.53 mg | 31% | 2.04 mg |
| 15 | Fish, trout, rainbow, farmed, baked or broiled | 75 g | 1.49 mg | 30% | 1.99 mg |
| 16 | Beef, thymus, braised | 75 g | 1.48 mg | 30% | 1.97 mg |
| 17 | Fish, salmon, atlantic, wild, baked or broiled | 75 g | 1.44 mg | 29% | 1.92 mg |
| 18 | Beef, loin, tenderloin, steak, lean, cooked, broiled | 75 g | 1.22 mg | 24% | 1.63 mg |
| 19 | Cereal, ready to eat, Cheerios, General Mills (fortified) | 250 ml | 0.47 mg | 9% | 1.60 mg |
| 20 | Beef, heart, simmered | 75 g | 1.20 mg | 24% | 1.60 mg |
| 21 | Pork, ground, lean, pan-fried | 75 g | 1.20 mg | 24% | 1.60 mg |
| 22 | Beef, kidney, simmered | 75 g | 1.17 mg | 23% | 1.56 mg |
| 23 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | 75 g | 1.17 mg | 23% | 1.55 mg |
| 24 | Duck, domesticated, meat only, roasted | 75 g | 1.12 mg | 22% | 1.50 mg |
| 25 | Fish, salmon, atlantic, farmed, baked or broiled | 75 g | 1.11 mg | 22% | 1.48 mg |
| 26 | Pork, loin, tenderloin, lean, roasted | 75 g | 1.08 mg | 22% | 1.44 mg |
| 27 | Avocado, raw, all commercial varieties | 1/2 fruit | 1.40 mg | 28% | 1.39 mg |
| 28 | Fish, tuna, bluefin, fresh, baked or broiled | 75 g | 1.03 mg | 21% | 1.37 mg |
| 29 | Lamb, heart, braised | 75 g | 1.03 mg | 21% | 1.37 mg |
| 30 | Chicken, broiler, thigh, meat, roasted | 75 g | 0.97 mg | 20% | 1.30 mg |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- Liver leads: chicken, veal, beef and lamb liver are all in the top six per 100 g.
- A 75 g serving of beef liver gives about the full Daily Value (5 mg).
- Egg yolk is second per 100 g, but one yolk weighs only about 17 g.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most vitamin B5?
Chicken liver, then egg yolk, veal liver and sunflower seeds, in the Canadian Nutrient File 2026.
How much pantothenic acid do I need a day?
The Daily Value on Canadian labels is 5 mg.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
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