Understanding Nutrition: How much CoQ10 is in a steak?

October 6, 2025 •

4 min read

Organ meats, such as beef heart, are one of the richest dietary sources of CoQ10, containing significantly higher amounts than muscle meats like steak. This difference highlights a common misconception for anyone asking, 'How much CoQ10 is in a steak?' as the answer reveals that muscle meat provides only a modest amount of this essential compound.

Quick Summary

This article explores the CoQ10 content in steak and other foods, differentiating between muscle and organ meat sources. It explains why relying on diet alone for potentially higher levels is often insufficient and outlines the role of CoQ10 in the body. The discussion covers absorption factors, cooking effects, and when supplementation may be a more viable option for increasing CoQ10 levels effectively.

Key Points

Modest Amount: Steak contains a small amount of CoQ10, typically 3-4 mg per 100g serving, far less than organ meats.
Superior Sources: Organ meats like beef heart (11-13 mg/100g) and fatty fish such as sardines (6-8 mg/100g) are significantly richer dietary sources of CoQ10.
Supplements for Potentially Higher Levels: To potentially achieve higher levels of CoQ10, sometimes considered for specific health conditions, supplementation may be a more practical option than relying on diet alone.
Absorption with Fat: CoQ10 is fat-soluble, so its absorption from food like steak is enhanced when consumed with healthy fats.
Age and Depletion: The body's natural production of CoQ10 decreases with age, and certain medications like statins can further deplete levels, potentially increasing the need for external sources.
Vital Functions: CoQ10 is crucial for cellular energy production (ATP) and acts as a powerful antioxidant, protecting cells from oxidative stress.

The CoQ10 Content in a Steak

For those interested in their CoQ10 intake, a steak can be a source, but it's not the most concentrated one. Research indicates that a 100-gram serving of beef sirloin, a common steak cut, provides approximately 3.1 milligrams (mg) of CoQ10. Other cuts, like beef round or ribeye steak, offer similar modest amounts, typically ranging from 3.0 to 4.0 mg per 100g serving. While this contributes to your overall intake, it may not be sufficient for individuals seeking to increase their CoQ10 levels for specific health reasons. Therefore, while a steak is a nutritious food, it is important to manage expectations regarding its CoQ10 contribution.

Comparing Steak to Other CoQ10 Sources

To put the amount of CoQ10 in a steak into perspective, it's helpful to compare it with other dietary options. Organ meats and some fatty fish are significantly more concentrated sources. For example, a 100-gram serving of beef heart contains between 11 and 13 mg of CoQ10, while beef liver offers around 3 to 4 mg. Among fish, a 100-gram portion of sardines or mackerel can provide 5 to 8 mg. For individuals with dietary restrictions, some plant-based foods also contain CoQ10, though in much lower concentrations. Examples include broccoli (0.6–0.86 mg per 100g) and soybeans (1.2 mg per 100g).

Factors Affecting CoQ10 Absorption

CoQ10 is a fat-soluble compound, which means it is best absorbed by the body when consumed with fat. This is a natural advantage for steak, as the fat content in muscle meat aids in its absorption. However, the amount absorbed can still be limited due to factors like CoQ10's large molecular weight and hydrophobic nature. Additionally, cooking methods can impact the final CoQ10 content. Studies show that frying can lead to a greater loss of CoQ10 compared to boiling, with overall retention typically ranging from 70% to 80% after cooking. While cooking can reduce the total amount, consuming cooked steak with its natural fat content still offers some level of absorption.

Dietary Intake vs. Supplementation

For most healthy people, the body's natural production of CoQ10, combined with dietary intake from various foods, is generally sufficient. However, this natural synthesis decreases with age, and certain medical conditions or medications (like statins) can deplete levels further. In these cases, it can be challenging to achieve potentially beneficial levels of CoQ10 from diet alone. To illustrate, one would need to consume a substantial amount of steak to potentially reach levels sometimes associated with supplementation. This is where supplementation becomes a consideration for those seeking to boost their CoQ10 levels for specific health benefits, such as supporting heart health or managing statin side effects. Always consult with a healthcare professional to determine if supplementation is appropriate for you.

The Role of CoQ10 in the Body

Coenzyme Q10 is a vitamin-like nutrient with two primary functions in the body:

Energy Production: CoQ10 plays a critical role in the mitochondria, the 'powerhouses' of our cells. It is a key component of the electron transport chain, which converts energy from food into adenosine triphosphate (ATP), the body's main energy currency.
Antioxidant Protection: CoQ10 acts as a powerful antioxidant, helping to protect cells from damage caused by free radicals and oxidative stress. This is particularly important for organs with high energy demands, like the heart, liver, and kidneys.

Comparison of CoQ10 in Different Food Sources


Food Source	Approximate CoQ10 (mg per 100g)	Notes
Beef heart	11–13 mg	One of the highest food sources
Chicken liver	~11.6 mg	High concentration source
Sardines	6–8 mg	Fatty fish with good absorption
Beef sirloin (steak)	3–4 mg	Moderate source, less than organ meats
Beef liver	3–4 mg	Still a good source, but less than heart
Pork (muscle)	~2.4 mg	Less concentrated than beef muscle
Soybeans (boiled)	~1.2 mg	A plant-based option
Broccoli	~0.6–0.86 mg	One of the highest plant-based sources

Conclusion

In conclusion, while steak does contain CoQ10, providing around 3-4 mg per 100g serving, it is a relatively modest source when compared to organ meats like beef heart. For individuals seeking to boost their CoQ10 levels significantly for health reasons, dietary sources alone are unlikely to provide sufficient amounts, especially considering that the body’s natural production declines with age and is affected by certain medications. Steak can be a healthy part of a balanced diet, and its fat content aids in the absorption of the CoQ10 it contains, but supplementation may be a more effective route for those needing to potentially achieve higher levels. Always consult with a healthcare professional to determine the best approach for your individual needs. A balanced approach, combining CoQ10-rich foods with supplements when deemed necessary and appropriate by a healthcare provider, can be considered.

For more information on CoQ10, its potential benefits, and supplementation, you can refer to authoritative health resources like the National Institutes of Health (NIH) or the Cleveland Clinic.

Frequently Asked Questions

Cooking does cause some loss of CoQ10, with studies showing a retention of about 70-80% after typical cooking methods like frying or boiling. While it slightly reduces the amount, the remaining CoQ10 can still be absorbed, especially with the presence of fat.

For healthy individuals, a balanced diet including CoQ10-rich foods is often sufficient. However, it can be very difficult to potentially reach higher levels sometimes considered for specific medical conditions through diet alone. Supplements are typically required in such cases, in consultation with a healthcare provider.

CoQ10 is most concentrated in organs with high energy demands, such as the heart, liver, and kidneys, because it plays a critical role in mitochondrial energy production. Muscle meat, while containing CoQ10, has a lower concentration per gram.

Some dietary CoQ10 can be effectively absorbed, especially with fat, but supplements offer a concentrated and consistent dose. For those needing to potentially increase their CoQ10 levels significantly, supplements, when recommended by a healthcare professional, may be a more practical and potent option.

The body's natural production of CoQ10 decreases with age, which can contribute to lower energy levels and increased oxidative stress. This decline makes external supplementation, after consulting a healthcare provider, potentially more relevant for older adults.

CoQ10 supports heart health by aiding cellular energy production in heart muscle cells and acting as an antioxidant to reduce oxidative stress. It has been studied for its potential to help with conditions like heart failure. Always consult with a healthcare professional regarding heart health.

Eating plenty of meat contributes some CoQ10, but if you have a medical condition linked to low CoQ10, are on statin medication, or are over 40, a supplement may be considered. Always consult a healthcare provider to determine your individual needs and whether supplementation is appropriate.