Ubiquinol Content in Common Foods

Various healthy Foods
Written by Risa Schulman
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3 mins

What Foods Contain Ubiquinol?

Ubiquinol, the active form of CoQ10, plays an important role in creating the cellular energy that keeps your heart, lungs, and other organs functioning optimally. Maintaining the proper levels of Ubiquinol supports heart health, helps the body produce the correct levels of cellular energy, and can help prevent damage caused by oxidative stress.  As we age, our bodies’ ability to produce Ubiquinol becomes less efficient, making it even more important to gain Ubiquinol from other sources.  

Read More: What Is Ubiquinol and Why Does It Matter?

Foods High In The Ubiquinol Form Of CoQ10

The following foods contain the Ubiquinol form of CoQ10:

  • Oily fish
  • Organ meats
  • Whole grains
  • Peanuts
  • Spinach
  • Avocados
  • Olive oil

Incorporate CoQ10 into your diet with these recipes

Learn More: Get The Mediterranean Cookbook Here! 

Can You Get Enough Ubiquinol From Food?

The recommended daily dose of Ubiquinol is 100mg, but obtaining that amount through food is difficult. The easiest way to ensure your body is receiving the correct amount of Ubiquinol is by taking a daily Ubiquinol supplement. Each softgel capsule contains a concentrated amount of Ubiquinol, making it easier for your body to use this heart-healthy nutrient.

Learn More: Get The Heart Healthy Cookbook Here!

Amount of The Ubiquinol Form Of CoQ10 In Common Foods

Naturally occurring Ubiquinol in foods like chicken converts back into the conventional form of CoQ10 when you cook it. It can be almost impossible to reach the daily amount even when eating foods that retain the Ubiquinol form of CoQ10 since you’d need to consume excessive amounts. Take a look at how much food you’d need to eat in order to reach the recommended daily dose of 100mg:

  • Peanuts - 3.5 lbs = 100 mg
  • Grass Fed Steaks - 20 x 6 oz. Steaks = 100 mg
  • Chicken Breasts - 34 x 6 oz. breasts = 100 mg
  • Spinach - 50 cups  = 100 mg
  • Avocados - 60 Avocados = 100mg
  • Canola Oil - 100 tbsp. Of Canola Oil = 100 mg
  • Sardines - 120 cans of Sardines = 100 mg
  • Olive Oil - 133 tbsp of Olive Oil = 100 mg
  • Ubiquinol supplement - 1 capsule = 100 mg

Read More: Is Your Healthy Diet Enough To Support A Healthy Lifestyle?

Olive Oil
Written by:

Risa Schulman


Risa Schulman, Ph.D. took her lifelong love of science, people and the fulfillment of potential to create a multifaceted career in R&D, business, health and wellness, and empowering individuals. 

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