What Foods Contain CoQ10? Coenzyme Q10 (CoQ10) is an integral part of a heart-healthy diet due to its key role in energy production and heart function. Nutrition facts show that there are several food sources rich in CoQ10 that can supplement our body's own production. These include:

  • Fatty fish such as salmon, trout, and tuna
  • Organ meats such as liver and kidney
  • Whole grains
  • Legumes such as soybeans, lentils, and peanuts
  • Nuts and seeds, including sesame seeds and pistachios
  • Vegetables such as broccoli, spinach, and cauliflower
  • Fruits such as oranges and strawberries

It's important to note that the amount of CoQ10 in these foods can vary greatly depending on factors such as the quality of the soil they were grown in and the processing methods used. Therefore, some people may choose to take a CoQ10 supplement to ensure they are getting enough of this important nutrient. As always, it's important to talk to your healthcare provider before starting any new supplement regimen.

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Dietary Sources of CoQ10

One of the best dietary sources of CoQ10 is fatty fish, such as salmon, mackerel, and sardines. These fish are rich in omega-3 fatty acids, which have been found to increase the body's levels of CoQ10. Additionally, these fish are also a great source of protein, vitamin D and other essential nutrients. Read more about this essential nutrient here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/


Organ meats such as liver, heart and kidney, are also good sources of CoQ10. These meats are rich in nutrients and are a good source of protein. Organ meats also contain other essential nutrients such as iron, vitamin B12 and zinc.

Nuts and seeds, such as peanuts, almonds, and sesame seeds, are also good sources of CoQ10. These foods are also rich in healthy fats, protein, and fiber, which are beneficial for overall health.

Fruits such as oranges, grapefruits, and strawberries are also good sources of CoQ10. These fruits are rich in vitamin C and other antioxidants, which can help to protect the cells of the heart and cardiovascular system from damage caused by free radicals.

Vegetables such as spinach, broccoli, and cauliflower are also good sources of CoQ10. These vegetables are rich in nutrients and are a good source of fiber, which can help to lower cholesterol levels and reduce the risk of heart disease.

What Foods Contain CoQ10 - A Deep Dive

A. Fatty fish

Fatty fish are an excellent source of CoQ10. Some of the fatty fish that are high in CoQ10 include salmon, mackerel, and sardines. These types of fish are not only rich in CoQ10, but they are also loaded with omega-3 fatty acids, which have been shown to improve heart health, lower inflammation, and support brain function. Learn more about heart health support here.


Salmon, for example, is a fatty fish that is high in both CoQ10 and omega-3 fatty acids. In fact, a 3-ounce serving of cooked salmon contains approximately 0.6-1.5 mg of CoQ10, depending on the species of salmon. Mackerel is another fatty fish that is high in CoQ10, with a 3-ounce serving of cooked mackerel containing approximately 0.8-1.2 mg of CoQ10.


Sardines are also a great source of CoQ10, with a 3-ounce serving of canned sardines containing approximately 0.6-0.7 mg of CoQ10. In addition to being high in CoQ10, sardines are also rich in calcium, vitamin D, and protein.


Overall, consuming fatty fish regularly is an excellent way to increase your CoQ10 intake and reap the many health benefits associated with this important nutrient.

B. Organ meats

Organ meats are another excellent source of CoQ10. Some of the organ meats that are high in CoQ10 include heart, liver, and kidney. While some people may be hesitant to consume organ meats, they are actually incredibly nutritious and can be a great addition to a healthy diet in moderation.


Beef heart is one of the richest sources of CoQ10 among organ meats, with a 3-ounce serving of cooked beef heart containing approximately 3.0-3.5 mg of CoQ10. Beef liver is another great source of CoQ10, with a 3-ounce serving of cooked beef liver containing approximately 4.0-4.5 mg of CoQ10.


Other organ meats that are high in CoQ10 include chicken hearts and turkey hearts, with a 3-ounce serving of cooked chicken or turkey hearts containing approximately 1.0-1.5 mg of CoQ10. Kidney from beef, pork, or lamb is also high in CoQ10, with a 3-ounce serving of cooked kidney containing approximately 1.5-2.0 mg of CoQ10.


While organ meats may not be a part of everyone's regular diet, incorporating them into your meals can provide a significant boost in CoQ10 and other important nutrients like iron, vitamin A, and B vitamins. It's important to note, however, that organ meats are also high in cholesterol and should be consumed in moderation as part of a balanced diet.

C. Whole grains

Whole grains are an excellent source of CoQ10, particularly the following:

  1. Wheat germ: Wheat germ is the most abundant source of CoQ10 among whole grains. A 100-gram serving of wheat germ provides around 30 milligrams of CoQ10.

  2. Oats: Oats are another whole grain that is high in CoQ10. A cup of cooked oatmeal provides approximately 0.2 milligrams of CoQ10.

  3. Brown rice: Brown rice is a good source of CoQ10, with a cup of cooked brown rice containing around 0.8 milligrams of CoQ10.

  4. Barley: Barley is a whole grain that is rich in CoQ10, with a cup of cooked barley containing around 1 milligram of CoQ10.

  5. Quinoa: Quinoa is a gluten-free whole grain that is high in CoQ10. A cup of cooked quinoa provides approximately 1 milligram of CoQ10.

  6. Buckwheat: Buckwheat is a nutritious whole grain that is high in CoQ10, with a cup of cooked buckwheat containing around 1.1 milligrams of CoQ10.

Overall, incorporating whole grains such as wheat germ, oats, brown rice, barley, quinoa, and buckwheat into your diet can provide a significant amount of CoQ10 and help support overall health and wellness.

D. Nuts and seeds

Here are some nuts and seeds that are high in CoQ10:

  1. Pistachio nuts: Pistachio nuts are an excellent source of CoQ10, with a 100-gram serving providing approximately 14 milligrams of CoQ10.

  2. Sesame seeds: Sesame seeds are also high in CoQ10, with a 100-gram serving providing approximately 2.5 milligrams of CoQ10.

  3. Walnuts: Walnuts are a good source of CoQ10, with a 100-gram serving providing approximately 0.8 milligrams of CoQ10.

  4. Almonds: Almonds are another nut that is rich in CoQ10, with a 100-gram serving providing approximately 0.3 milligrams of CoQ10.

  5. Pumpkin seeds: Pumpkin seeds are high in CoQ10, with a 100-gram serving providing approximately 1.5 milligrams of CoQ10.

  6. Flaxseeds: Flaxseeds are also high in CoQ10, with a 100-gram serving providing approximately 0.2 milligrams of CoQ10.

Overall, incorporating these nuts and seeds into your diet can provide a good source of CoQ10 and help support overall health and wellness. However, it's important to note that the amount of CoQ10 in these foods can vary depending on factors such as processing, storage, and cooking methods.

E. Fruits and vegetables

Here are some fruits and vegetables that are high in CoQ10:

  1. Broccoli: Broccoli is an excellent source of CoQ10, with a 100-gram serving providing approximately 0.8 milligrams of CoQ10.

  2. Cauliflower: Cauliflower is also high in CoQ10, with a 100-gram serving providing approximately 0.4 milligrams of CoQ10.

  3. Spinach: Spinach is a good source of CoQ10, with a 100-gram serving providing approximately 0.5 milligrams of CoQ10.

  4. Oranges: Oranges are another fruit that is rich in CoQ10, with a medium-sized orange providing approximately 0.3 milligrams of CoQ10.

  5. Strawberries: Strawberries are also high in CoQ10, with a 100-gram serving providing approximately 0.1 milligrams of CoQ10.

  6. Avocado: Avocado is a fruit that is high in CoQ10, with a medium-sized avocado providing approximately 0.6 milligrams of CoQ10.

It's important to note that the amount of CoQ10 in fruits and vegetables can vary depending on factors such as processing, storage, and cooking methods. However, incorporating these fruits and vegetables into your diet can provide a good source of CoQ10 and help support overall health and wellness.

Supplementation and Allergies

It's important to note that while these foods do contain CoQ10, the amount found in food is usually not enough to reach therapeutic levels for individuals who are deficient in CoQ10. Therefore, a dietary supplement may be necessary for those who are deficient or at high risk for heart disease. Additionally, some foods that are high in CoQ10 may not be suitable for everyone, for example, if you have a shellfish allergy, you should avoid consuming fish that is high in CoQ10.

Final Thoughts on What Foods Contain CoQ10

In conclusion, CoQ10 is a nutrient that plays a vital role in the health of the heart and cardiovascular system. It is found in a variety of foods such as fatty fish, organ meats, nuts and seeds, fruits and vegetables. Eating a diet rich in these foods can help to increase the body's levels of CoQ10. However, it's important to note that while these foods do contain CoQ10, the amount found in food is usually not enough to reach therapeutic levels for individuals who are deficient in CoQ10. Therefore, a dietary supplement may be necessary for those who are deficient or at high risk for heart disease. It's always advisable to consult with a healthcare professional before starting a dietary supplement regimen.

Frequently Asked Questions

Which food has the most CoQ10?

Organ meats are the richest dietary sources of CoQ10, with beef liver containing the highest amount per serving. Fatty fish and beef also contain significant amounts of CoQ10. However, it is important to note that cooking and processing methods can reduce the amount of CoQ10 in these foods.


Can you get enough CoQ10 from food?

The amount of CoQ10 that a person can get from their diet depends on several factors, including their dietary habits, age, health status, and any medications they may be taking.


While it is possible to obtain some CoQ10 from food sources, it may be challenging to get enough to meet the recommended daily intake, which is typically around 100-200 mg per day for adults. For example, a 3-ounce serving of beef liver contains around 50 mg of CoQ10, while a 3-ounce serving of salmon contains around 0.5-1 mg of CoQ10.

Therefore, some people may choose to take CoQ10 supplements to ensure they are getting enough of this important nutrient. However, it's always a good idea to speak with a healthcare professional before taking any new supplements, especially if you have any underlying health conditions or are taking medications.


Does avocado have CoQ10?

Yes, avocado is a good source of Coenzyme Q10 (CoQ10). One medium-sized avocado contains approximately 0.5-1 mg of CoQ10. While this is not a high amount of CoQ10, incorporating avocado into your diet along with other CoQ10-rich foods can help boost your overall intake of this important nutrient. Additionally, avocados are also a good source of healthy fats, fiber, vitamins, and minerals, making them a nutritious addition to any diet.

Author

  • Michael Gonzales

    With a wealth of experience as a Health & Fitness Consultant, Michael Gonzales is committed to supporting individuals in attaining their wellness objectives. His deep knowledge in tailoring fitness plans to suit individual needs enables clients to reach optimal health. Michael's unwavering dedication to empowering others has established him as a reputable figure in the industry. By encompassing physical fitness and overall well-being, he facilitates remarkable transformations. For unparalleled guidance and long-lasting results, trust in the expertise of Michael Gonzales as your partner in embracing a healthier lifestyle.

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