What vegetables are high in CoQ10? An Essential Guide

October 4, 2025 •

4 min read

While the body produces coenzyme Q10 (CoQ10) naturally, its production declines with age and for many, dietary sources become important. Many people want to know what vegetables are high in CoQ10 to support their cellular energy and antioxidant needs through plant-based foods.

Quick Summary

Several vegetables, such as spinach, broccoli, and parsley, contain small but valuable amounts of CoQ10, a potent antioxidant crucial for cellular energy production. Incorporating these foods into a diet is a simple way to increase intake alongside other sources like nuts and seeds.

Key Points

Highest Sources: Parsley, soybeans, and spinach are documented as having the highest CoQ10 concentration among common vegetables.
Cruciferous Options: Broccoli and cauliflower are also good vegetable sources of CoQ10, contributing to antioxidant intake.
Fat for Absorption: CoQ10 is fat-soluble, so combining these vegetables with healthy fats like olive oil or avocado enhances absorption.
Dietary vs. Supplemental Levels: The CoQ10 obtained from vegetables is significantly lower than supplemental doses, but it offers a valuable and natural contribution to daily intake.
Supports Cellular Health: Regular consumption of CoQ10-rich vegetables supports cellular energy production and provides antioxidant protection against free radical damage.
Incorporating into Diet: Adding spinach to smoothies, broccoli to stir-fries, or parsley to salads are simple ways to boost your intake.

Understanding the Role of CoQ10 in the Body

Coenzyme Q10 (CoQ10) is a vitamin-like substance that is vital for life. It plays a critical role in mitochondrial function, helping to generate adenosine triphosphate (ATP), which is the primary source of energy for the body's cells. In addition to its role in energy production, CoQ10 also functions as a powerful antioxidant, protecting cells from oxidative stress and free radical damage.

Although a healthy body can synthesize its own CoQ10, production levels often decrease with age. People with certain health conditions or those taking specific medications, such as statins, may also have lower levels. While animal products like organ meats and fatty fish are rich sources, plant-based foods, particularly certain vegetables, can offer a significant boost to your daily intake.

Top Vegetable Sources for CoQ10

Among the world of vegetables, a few stand out as better sources of CoQ10. While their concentrations are generally lower than in animal products, they can still contribute to your overall intake when consumed regularly as part of a balanced diet.

Spinach

Spinach is one of the most recognizable leafy greens and is a great option for increasing CoQ10. Research suggests spinach can contain up to 10.2 mg of CoQ10 per kilogram. It is also packed with other essential nutrients, making it a powerful addition to any meal. A cup of cooked spinach can provide a notable amount of this antioxidant.

Broccoli

This popular cruciferous vegetable is another reliable source of CoQ10, offering between 6 and 9 mg per kilogram. Broccoli is also known for its high content of vitamins C and K, and its potential cancer-fighting properties. Including steamed or roasted broccoli in your meals is an excellent way to get a little extra CoQ10.

Parsley

Parsley might be a garnish for many, but its CoQ10 content is surprisingly high, with studies reporting up to 26.4 mg per kilogram. Using fresh parsley generously in salads, dressings, or as a garnish can be an effective way to boost your CoQ10 intake.

Cauliflower

Similar to its cousin broccoli, cauliflower contains a moderate amount of CoQ10, typically in the range of 2 to 7 mg per kilogram. It's a versatile vegetable that can be mashed, roasted, or used in grain-free recipes, adding both texture and nutritional value to your diet.

Soybeans

Soybeans and their derivatives, like tofu and edamame, are also valuable plant-based sources of CoQ10. A 100-gram serving of boiled soybeans can provide around 1.2 mg of CoQ10. This makes them a great option for vegetarians and vegans looking to increase their intake.

Avocados

While often mistaken for a vegetable, the avocado is a fruit that provides a moderate amount of CoQ10, estimated at 9.5 mg per kilogram. As CoQ10 is a fat-soluble compound, the healthy fats in avocado can also help improve its absorption.

Comparison of CoQ10 Content in Vegetables

To put the CoQ10 content of these vegetables into perspective, here is a comparison based on reported amounts per kilogram (mg/kg):


Vegetable	CoQ10 Content (mg/kg)
Parsley	up to 26.4
Soybeans	up to 19
Spinach	up to 10.2
Avocados	9.5
Broccoli	6–9
Cauliflower	2–7
Chinese Cabbage	2–5

Practical Ways to Incorporate CoQ10-Rich Vegetables

Boosting your CoQ10 intake through vegetables is straightforward and can be a delicious part of your daily meals. Consider these tips:

Salads: Add fresh spinach and parsley to your salads. Incorporate avocado slices for both flavor and to aid in CoQ10 absorption.
Stir-fries and Curries: Include chopped broccoli and cauliflower in your stir-fries. A drizzle of olive oil will help maximize absorption.
Snacks and Dips: Enjoy a handful of edamame or add a creamy avocado dip to your snack rotation.
Green Smoothies: Blend raw spinach with fruits and a healthy fat source, like nuts or a tablespoon of olive oil.

Dietary CoQ10 Versus Supplements

It's important to recognize that the amount of CoQ10 available from diet is considerably less than the doses typically found in supplements. The average daily dietary intake from all food sources is estimated to be only a few milligrams, whereas supplements often provide 100 to 200 mg or more per dose. However, a diet rich in CoQ10-containing vegetables still offers a valuable, natural contribution to your overall antioxidant status and cellular health. The CoQ10 from food is also absorbed more efficiently when paired with fat. For therapeutic doses or in cases of deficiency, supplementation under the guidance of a healthcare professional is generally required.

Conclusion

While animal products contain the highest concentrations of CoQ10, several vegetables, including spinach, broccoli, parsley, and soybeans, can help you increase your dietary intake. These plant-based sources offer a wealth of other health-promoting nutrients alongside their CoQ10 content. Incorporating a variety of these vegetables, especially alongside healthy fats, is an excellent strategy for supporting your body’s natural energy and antioxidant defenses. For more information on CoQ10 and its health effects, see the resources from reputable health bodies like MedlinePlus.

Frequently Asked Questions

Among vegetables, parsley, soybeans, and spinach typically contain the highest concentrations of CoQ10. Other good sources include broccoli and cauliflower.

To maximize absorption, consume CoQ10-rich vegetables with a source of healthy fat. This can be as simple as adding olive oil to cooked vegetables, using an avocado in a salad, or pairing a meal with nuts and seeds.

While a diet rich in plant-based CoQ10 sources can be beneficial, the amount obtained from food is generally much lower than supplemental levels. For therapeutic purposes or in cases of deficiency, a doctor may recommend supplements.

The impact of cooking on CoQ10 levels in vegetables can vary. However, because CoQ10 is fat-soluble, cooking methods that use some fat, such as sautéing with olive oil, may help with absorption rather than destroying the compound.

Other plant-based sources of CoQ10 include nuts and seeds (like peanuts, pistachios, and sesame seeds), and certain oils (such as soybean oil and olive oil).

Anyone looking to boost their antioxidant intake can benefit. People experiencing natural age-related decline in CoQ10 production or those taking statin medications may want to focus on dietary sources, though supplementation may be needed in some cases.

CoQ10 from food is generally in much smaller quantities and is absorbed with the fats in your meal. Supplements offer a concentrated and larger dose, making it easier to achieve therapeutic levels when needed.