What food has the most CoQ10 in it? A comprehensive nutrition diet guide

October 6, 2025 •

4 min read

As the body ages, its natural production of Coenzyme Q10 (CoQ10) declines, making dietary sources more important. This guide explores exactly what food has the most CoQ10 in it, detailing the richest animal-based and plant-based options to support your health and energy levels.

Quick Summary

This guide details the richest dietary sources of CoQ10, highlighting that organ meats, particularly beef and chicken heart, contain the highest concentrations. It also covers fatty fish, nuts, and select vegetables, explaining how to maximize absorption through diet.

Key Points

Organ Meats are King: Beef heart and chicken liver are the most concentrated food sources of CoQ10, offering well over 10 mg per 100 grams.
Fatty Fish is a Powerhouse: Mackerel, sardines, and herring are among the best fish sources of CoQ10, providing healthy fats that aid absorption.
Plant Foods are Less Concentrated: While some plant foods like nuts (peanuts, pistachios), seeds (sesame), and oils (soybean, olive) contain CoQ10, their levels are significantly lower than animal sources.
Fat Enhances Absorption: Since CoQ10 is fat-soluble, consuming CoQ10-rich foods or supplements with a source of dietary fat improves your body's ability to absorb it.
Dietary Intake vs. Supplements: Achieving high, therapeutic levels of CoQ10 is difficult through food alone, making supplements a viable option for those with specific health needs, after consulting a healthcare professional.
CoQ10 Decreases with Age: The body’s natural production of CoQ10 diminishes as we get older, highlighting the importance of a nutrient-conscious diet or supplementation.

What is CoQ10 and Why is it Important?

Coenzyme Q10, or CoQ10, is a compound made naturally in the body and stored in the mitochondria of cells. Its primary function is to help generate energy within cells, a process essential for nearly all bodily functions. It's particularly concentrated in organs with high energy demands, such as the heart, liver, and kidneys. Beyond energy production, CoQ10 acts as a powerful antioxidant, neutralizing free radicals that can damage cells and contribute to aging and disease. The body's ability to produce CoQ10 decreases with age, and certain medications, like statins, can also lower its levels. This makes dietary intake a crucial part of maintaining adequate CoQ10.

Top Tier Sources: Organ Meats

Without a doubt, organ meats are the most concentrated dietary source of CoQ10. This is because the highest levels of CoQ10 in animals are also found in their vital organs, reflecting the high energy needs of these tissues. For those comfortable including organ meats in their diet, they represent an incredibly potent source of this compound. Here are the top contenders:

Beef Heart: Providing around 11.3–13 mg of CoQ10 per 100 grams, beef heart is consistently cited as one of the richest sources available. It offers a significant nutritional boost of CoQ10 along with B-vitamins, iron, and selenium.
Chicken Liver: A 100-gram serving of chicken liver delivers approximately 11.6 mg of CoQ10, making it another powerhouse source.
Beef Liver: While not as concentrated as heart, beef liver is still a strong source, with about 3.9 mg of CoQ10 per 100 grams.

Excellent CoQ10 Sources: Fatty Fish

Fatty fish are another fantastic way to boost your CoQ10 intake, and they come with the added benefit of heart-healthy omega-3 fatty acids, which can aid CoQ10 absorption.

Mackerel: Especially rich, with some data suggesting up to 6.75 mg of CoQ10 per 100 grams, mackerel is a standout.
Sardines: These small, oily fish are a great source, providing up to 6.43 mg of CoQ10 per 100 grams.
Herring: Another fatty fish option, herring contains a notable amount of CoQ10, with some varieties offering around 2.3 mg per 3-ounce serving.

Plant-Based Sources of CoQ10

While the concentration of CoQ10 in plant foods is generally lower than in animal products, they can still contribute to your overall intake, especially when consumed regularly. Pairing them with healthy fats is key to maximizing absorption.

Nuts and Seeds: Some nuts and seeds are particularly good sources. A 100-gram serving of peanuts provides around 2.6 mg, while pistachios offer 2 mg. Sesame seeds are also a good option, with about 1.7 mg per 100 grams.
Oils: Certain oils are excellent vegetarian-friendly sources of CoQ10. Soybean oil, for instance, can contain between 54–280 mg per kilogram, making it a very rich source by weight. Olive oil also contains moderate amounts.
Vegetables: Vegetables offer smaller amounts of CoQ10, but contribute when part of a balanced diet. Spinach and broccoli are among the better options, providing up to 10 mg/kg and 9 mg/kg, respectively.

Comparison Table of CoQ10 Food Sources

To provide a clear overview of the CoQ10 content across various foods, here is a comparison based on approximate milligrams per 100 grams of the food, compiled from multiple sources.


Food Source	Approximate CoQ10 (mg per 100g)	Notes
Beef Heart	11.3–13 mg	The single richest food source.
Chicken Liver	11.6 mg	A potent organ meat alternative.
Mackerel	6.75 mg	High in omega-3s, aiding absorption.
Sardines	6.43 mg	Another excellent fatty fish source.
Beef Liver	3.9 mg	Still a very good source of CoQ10.
Peanuts	2.6 mg	A solid plant-based and snack-friendly option.
Pistachios	2.0 mg	Nutrient-dense nuts with good CoQ10.
Spinach	Up to 1.0 mg	A good contribution from a leafy green.
Broccoli	Up to 0.9 mg	A commonly available vegetable source.

Maximizing CoQ10 Absorption and Supplementation

CoQ10 is a fat-soluble nutrient, which means it is better absorbed when consumed with dietary fats. Pairing a CoQ10-rich vegetable like spinach with a drizzle of olive oil, or enjoying fatty fish like salmon, is an effective strategy to enhance bioavailability.

For individuals with health conditions or those on specific medications like statins, obtaining enough CoQ10 from food alone can be challenging. In such cases, supplements might be recommended by a healthcare provider to achieve therapeutic levels. The typical dietary intake is relatively low (around 3-6 mg), while supplements can provide 100-200 mg or more. Always consult with a doctor before starting any new supplement regimen.

Conclusion

While the human body produces its own CoQ10, relying solely on this process may not be sufficient, especially with age. Incorporating a variety of foods rich in this important antioxidant can help maintain healthy levels. The top spot for CoQ10 concentration goes to organ meats like beef heart and chicken liver, but excellent contributions can also be made from fatty fish like mackerel and sardines, as well as plant-based sources including nuts, seeds, and oils. By strategically adding these foods to your diet and considering the role of healthy fats in absorption, you can support your body's energy production and antioxidant defenses effectively.

For further information on CoQ10 and its health implications, the National Center for Complementary and Integrative Health is an authoritative resource.

Frequently Asked Questions

Beef heart and chicken liver are the specific organ meats with the highest concentrations of CoQ10. Beef heart offers around 11.3-13 mg per 100g, while chicken liver contains about 11.6 mg per 100g.

Yes, some plant-based foods contain CoQ10, though in lower concentrations than organ meats. Good sources include soybean oil, peanuts, pistachios, sesame seeds, spinach, and broccoli.

To improve absorption, consume CoQ10-rich foods alongside healthy fats. Since CoQ10 is fat-soluble, pairing vegetables with olive oil or eating fatty fish naturally enhances its bioavailability.

While a healthy diet rich in whole foods contributes to your CoQ10 intake, it is unlikely to reach the higher, therapeutic levels sometimes used in supplements. The average dietary intake is much lower than typical supplement dosages.

CoQ10 plays two crucial roles: it is essential for cellular energy production in mitochondria and it acts as a powerful antioxidant that protects cells from damage by free radicals.

No, CoQ10 content varies significantly among different types of fish. Fatty fish like mackerel, sardines, and herring are generally higher in CoQ10 than leaner fish like trout or salmon.

Some research suggests that cooking methods can impact nutrient levels. For optimal retention of CoQ10 and other nutrients, using gentler cooking methods or minimizing cooking time is often recommended, though more specific research on CoQ10 stability in various foods is needed.