The Best Vegan Sources of CoQ10 [List]

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Coenzyme Q10 (CoQ10) has been getting a lot of attention in recent years.

While the body can make it, it can also be found in many foods.

The most abundant sources all happen to be animal products like fish, meat, dairy, and eggs.

However, there are plant sources as well.

There’s not a ton of research on CoQ10 at the moment, and that research is pretty mixed. There’s no significant evidence proving or disproving the potential benefits of CoQ10.

So it might be important, we just don’t know yet. If you want to get a bit more to be on the safe side, that’s fine as long as you stay under the observed safe level of 1200 mg per day.

It could be especially important to focus on as you get older, since CoQ10 levels decline significantly with age.

coq10 levels vs age

Vegan Sources of CoQ10

Unlike other nutrients like iron and calcium, you can’t easily look up the amount of CoQ10 in foods.

However, some studies, like this one, have published the amount of CoQ10 in a fairly wide range of foods.

The top vegan ones are in the table below.

There are a few things I should mention:

  • A few had big ranges (significant different values from different past studies), I took the average of them.
  • Some foods didn’t have reliable values, so I excluded those from the list (just a few, not missing much).
  • Note the weird units (a kilogram of food is a lot!) – Just know that anything over 10 in the chart is considered a good source of CoQ10.

coq10 source quality

Now onto the data:

Food CoQ10 (mg/kg)
Soybean oil 166.4
Olive oil 82
Peanut oil 77
Corn oil 76
Rapeseed oil 68.5
Sesame oil 32
Peanuts 26.7
Sesame seeds 20.3
Pistachio nuts 20.1
Walnuts 19
Cottonseed oil 17.3
Hazelnuts 16.7
Sunflower oil 9.6
Almond 9.4
Natto 7.8
Broccoli 7.3
Corn germ 7
Chestnuts 6.3
Wheat germ 5.2
Rice bran 4.9
Safflower oil 4
Sorrel 3.6
Chinese cabbage 3.3
Sweet potato 3.3
Sweet pepper 3.3
Garlic 3.1
Tofu 2.9
Pea 2.5
Cabbage 2.1
Millet 1.4
Buckwheat 1.1

There’s a good range in foods that have a decent amount of CoQ10 in them.

It’s pretty clear that the best vegan sources of CoQ10 are:

  • Oils
  • Seeds
  • Nuts

If you’re trying to get more CoQ10, focus on the sources near the top of the table above.

If you have any questions about the data, just leave me a comment below.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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