Coenzyme Q10, also called ubiquinone, is a fat-soluble compound found in nearly every cell, concentrated in the energy-hungry tissues of the heart, kidneys and liver. The body synthesises most of what it needs, though levels tend to dip with age, and food makes a modest contribution. The richest everyday sources are oily fish such as sardines and mackerel, red meat including beef and pork, and, among plants, nuts and seeds like peanuts, sesame and pistachios. Organ meats are richer still, but rarely make the modern plate.
What is Coenzyme Q10?
Coenzyme Q10 is a fat-soluble compound that plays a critical role in the mitochondrial electron-transport chain, ferrying electrons to drive ATP production, while also acting as a fat-soluble antioxidant that protects cell membranes.. While many general diets overlook it, maintaining optimal levels of Coenzyme Q10 is frequently tracked by people working to optimize their Heart & energy health.
Top Foods High in Coenzyme Q10
A data-driven breakdown of the foods with the highest concentration of Coenzyme Q10 per 100 g.
| Food | Coenzyme Q10 |
|---|---|
| Mackerel | 6.7 mg |
| Sardines | 6.4 mg |
| Lean Beef (95% lean) | 3.1 mg |
| Salmon (Atlantic) | 3.1 mg |
| Peanut Butter | 2.6 mg |
| Pork Tenderloin | 2.4 mg |
| Pistachios | 2 mg |
| Sesame Seeds | 1.7 mg |
| Rainbow Trout | 0.85 mg |
How Coenzyme Q10 Impacts Heart & energy health
Research links diets rich in Coenzyme Q10 to changes in Heart & energy health. Optimizing intake of these foods can support healthy Heart & energy health levels via support healthy heart and energy health via its dual role as an electron carrier that keeps mitochondrial energy production efficient and as an antioxidant that helps shield heart-muscle membranes from oxidative damage..
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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