Understanding How Much CoQ10 is in Pistachios

December 7, 2025 •

3 min read

According to several analyses, a 1-ounce (28-gram) serving of pistachios contains approximately 0.6 milligrams of Coenzyme Q10 (CoQ10), a crucial nutrient for cellular energy production. This makes pistachios a reliable, though moderate, plant-based source of this important antioxidant.

Quick Summary

Pistachios offer a meaningful amount of CoQ10, a vital antioxidant, positioning them as a solid plant-based option for intake. This content examines the specific quantities, compares pistachios to other food sources, and highlights additional health benefits.

Key Points

CoQ10 in Pistachios: A 1-ounce serving of pistachios contains approximately 0.6 mg of CoQ10.
Good Plant-Based Source: Compared to other plants, pistachios are a reliable source of CoQ10, though amounts are lower than in organ meats or supplements.
Enhanced Absorption: The healthy fats present in pistachios naturally aid the absorption of fat-soluble CoQ10.
Rich in Antioxidants: Pistachios are packed with lutein, zeaxanthin, and other antioxidants that protect against oxidative stress and promote eye health.
Supports Overall Health: Beyond CoQ10, pistachios offer high fiber, protein, and essential minerals, contributing to heart and gut health.
Versatile Dietary Addition: They can be easily incorporated into snacks, salads, and meals to increase your CoQ10 and nutrient intake.
Dietary, Not Supplemental: For significant CoQ10 deficiencies, a doctor-recommended supplement may be necessary, as pistachios provide a moderate, not a high-dose, amount.

The CoQ10 Content of Pistachios

Pistachios are widely recognized for their delicious taste and rich nutrient profile, but their CoQ10 content is often overlooked. A standard 1-ounce serving, which is roughly 49 kernels, provides around 0.6 mg of CoQ10. When measured by weight, research indicates pistachios contain approximately 20 milligrams of CoQ10 per kilogram (or 2.0 mg per 100g). While this amount is not as high as found in supplements or certain animal products, it represents a valuable addition to a balanced diet, especially for those prioritizing plant-based food sources. This cellular energizer is a fat-soluble compound, and since pistachios are naturally rich in healthy fats, the CoQ10 they contain is more readily absorbed by the body.

How Pistachios Compare to Other CoQ10 Food Sources

To put the CoQ10 content of pistachios into perspective, it's helpful to compare it to other common food sources. While organ meats and fatty fish are typically cited as the richest sources, nuts and seeds represent one of the most significant plant-based categories. Pistachios hold their own within this category, rivaling or surpassing many others.

Comparison of CoQ10 Content in Various Foods


Food Source	CoQ10 Content (mg/100g)	Notes
Pistachios	~2.0	A reliable plant-based source.
Peanuts	~2.6	Slightly higher than pistachios.
Beef Heart	~11.3	One of the highest animal sources.
Beef Muscle Meat	2.6–4.0	Higher than pistachios but variable by cut.
Salmon	0.4–0.8	Dependent on the specific type of salmon.
Soybeans (boiled)	~1.2	Another solid plant-based option.
Broccoli	0.6–0.86	A notable CoQ10 source for vegetables.
Sesame Seeds	1.8–2.3	Comparatively good for seeds.

Beyond CoQ10: Other Nutritional Benefits of Pistachios

In addition to CoQ10, pistachios are a nutritional powerhouse packed with other compounds that support overall health. These include:

High in Antioxidants: Pistachios are loaded with antioxidants such as lutein, zeaxanthin, and polyphenols, which fight oxidative stress and inflammation. These are particularly beneficial for eye health, protecting against conditions like age-related macular degeneration.
Rich in Fiber: A single ounce offers 3 grams of dietary fiber, which promotes digestive health by feeding beneficial gut bacteria and supporting regular bowel movements.
Excellent Protein Source: Pistachios contain a significant amount of plant-based protein, making them an ideal snack for vegetarians and vegans. A 1-ounce serving provides around 6 grams of protein.
Vitamins and Minerals: They are an excellent source of vitamin B6, which is crucial for blood sugar regulation and the creation of hemoglobin. Pistachios also provide good levels of potassium, phosphorus, and copper.
Healthy Fats: The fat content in pistachios consists predominantly of heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol (LDL) and improve overall cardiovascular health.

Incorporating Pistachios into a CoQ10-Rich Diet

Adding pistachios to your diet is a simple and delicious way to increase your CoQ10 intake, along with many other essential nutrients. Their versatility means you can incorporate them into various meals and snacks.

As a Snack: Enjoy a handful of roasted pistachios on their own for a convenient, healthy snack.
In Salads: Sprinkle chopped pistachios over salads for added texture and a nutty flavor.
Baking and Desserts: Use them in baking recipes for cookies, cakes, or as a garnish for ice cream.
Homemade Butter: Blend shelled pistachios into a creamy nut butter to spread on toast or add to smoothies.
Savory Dishes: Incorporate them into pestos, crusts for fish, or as a topping for yogurt and oatmeal.

Conclusion

While pistachios may not contain the high-potency CoQ10 found in supplements or concentrated animal sources, they are an excellent, natural dietary source, particularly for those following a plant-based diet. Their approximate 0.6 mg of CoQ10 per ounce is a meaningful contribution to your daily intake, especially when combined with their numerous other health-promoting nutrients like antioxidants, fiber, and healthy fats. Including pistachios in your diet provides a tasty and effective way to boost cellular energy and support overall well-being. For individuals with specific health needs or deficiencies, consulting a doctor about supplementation is always recommended, but for general health maintenance, enjoying a handful of pistachios is a smart choice.

Outbound Link

For more detailed nutritional facts and health benefits of pistachios, see the comprehensive overview from the National Institutes of Health.

Frequently Asked Questions

While pistachios offer a natural source of CoQ10, the amount is moderate. For most people, a balanced diet including pistachios can contribute to intake, but individuals with deficiencies or specific health needs may require supplements recommended by a healthcare provider.

Pistachios are known to maintain their antioxidant power even after roasting, though high-heat processing can cause some nutrient loss over time. Opting for lightly roasted or raw pistachios helps preserve their nutritional profile.

Pistachios contain about 2.0 mg of CoQ10 per 100g, while peanuts typically have slightly more at around 2.6 mg per 100g, making peanuts a slightly richer source by weight.

Pistachios are a great source of antioxidants, especially lutein and zeaxanthin, but a balanced diet from various foods is best. Including a variety of fruits, vegetables, and nuts ensures a broad spectrum of beneficial compounds.

Salted pistachios still contain CoQ10, but the added sodium can be a drawback for people monitoring their blood pressure. To maximize health benefits, unsalted or raw pistachios are often a better choice.

Shelled and unshelled pistachios have the same nutritional content per ounce of kernel. Choosing in-shell pistachios might help with portion control, leading to less calorie consumption.

While CoQ10 levels vary by nut, almonds contain a lower concentration than pistachios, with typical values ranging from 5–14 mg per kilogram. Pistachios are generally one of the richer nut sources for this compound.

In addition to CoQ10, pistachios offer fiber for gut health, vitamin B6 for energy and hemoglobin, potassium for blood pressure, and protein for muscle maintenance.