Do Eggs Contain Q10? CoQ10 in Eggs vs Meat and Fish

Yes, eggs contain CoQ10 (coenzyme Q10), but only in small amounts. Published food analyses put whole hen's eggs at roughly 0.7 to 2.3 mg of CoQ10 per kilogram, which works out to about 0.04 to 0.12 mg in one large egg. Meat, poultry, oily fish and organ meats contain roughly 7 to 90 times more per gram, and even they supply far less than a typical supplement.

Key Takeaways

A large egg (50 g) contains about 0.04 to 0.12 mg of CoQ10, based on laboratory analyses averaging about 1.4 mg per kilogram.
Food analyses classify eggs as a poor source of CoQ10, similar to dairy and most fruit.
Beef contains about 35 mg per kilogram and chicken about 17 mg per kilogram, roughly 24 and 12 times more than eggs.
Typical diets supply about 3 to 6 mg of CoQ10 a day, mostly from meat and poultry.
Supplement studies usually use 90 to 390 mg a day, far beyond what any diet provides.
Your body makes most of the CoQ10 it uses, so food is a small extra source.

How Much CoQ10 Is in an Egg?

CoQ10 is not listed in the USDA's FoodData Central or on nutrition labels, so the figures come from research laboratories that measured it directly. A 2023 review of analytical methods reported values of 0.73 to 1.5 µg per gram (the same as mg per kilogram) for hen's eggs, from analyses in Japan and Denmark. A 2025 study that compiled published food values for its CoQ10 intake table gave eggs an average of 1.43 mg per kilogram, with a range of 0.73 to 2.30, drawn from Danish, Finnish and Japanese analyses.

A large egg weighs about 50 grams without the shell, according to USDA data. That gives:

Low end: about 0.04 mg per large egg
Average: about 0.07 mg per large egg
High end: about 0.12 mg per large egg

Two eggs at breakfast therefore add around 0.15 mg. The 2025 study classified eggs as a "poor" source by weight and "very poor" per serving.

Why the numbers vary

Measured values differ between studies. The 2023 review notes that laboratory methods differ in how selectively they detect CoQ10, which partly explains why one lab reported higher egg values than another. A 2010 review of CoQ10 in foods also found large variation in some foods from different countries. Differences in hens, feed and storage may play a part, but we found no study that measured how cooking changes the CoQ10 in eggs specifically.

Eggs Compared With Meat, Fish and Other Foods

The richest food sources of CoQ10 are meat, fish, nuts and some vegetable oils. Dairy, most vegetables, fruits and cereals contain much less. The table below uses the averages compiled in the 2025 study, converted to milligrams per 100 grams.

Food	CoQ10 per kg (average, range)	About per 100 g	Compared with eggs
Heart (chicken, beef, pork)	130.6 mg (60.5–192.0)	13 mg	About 90 times more
Liver (chicken, beef, pork)	48.0 mg (21.6–116.2)	4.8 mg	About 34 times more
Beef	34.7 mg (23.5–48.8)	3.5 mg	About 24 times more
Pork	23.1 mg (13.1–45.0)	2.3 mg	About 16 times more
Chicken or turkey	16.9 mg (11.4–25.0)	1.7 mg	About 12 times more
Nuts (almonds, peanuts, hazelnuts, pistachios)	17.4 mg (5.0–26.2)	1.7 mg	About 12 times more
Oily fish (trout, mackerel, salmon, sardine)	10.7 mg (3.6–30.2)	1.1 mg	About 7 times more
Broccoli, cauliflower, cabbage	5.5 mg (2.7–10.9)	0.5 mg	About 4 times more
Lean fish (cod, hake, flatfish)	2.6 mg (1.8–3.7)	0.26 mg	About 2 times more
Oranges and other citrus	1.7 mg (0.9–3.6)	0.17 mg	Similar
Whole milk	1.7 mg	0.17 mg	Similar
Eggs	1.4 mg (0.7–2.3)	0.14 mg	—

Salmon fillet, mixed nuts, cauliflower, lettuce, carrots, lentils and a lemon on a white table

Serving size matters too. A typical 150 g portion of beef supplies about 5 mg of CoQ10, close to a whole day's average intake, while a 60 g egg serving supplies under 0.1 mg. For a fuller list of food sources, see our guide to CoQ10 foods.

What Eggs Do Provide

Eggs are not a meaningful CoQ10 source, but they are nutritious in other ways. According to USDA FoodData Central, one large egg (50 g) provides about:

6.3 g of protein and 4.8 g of fat
147 mg of choline
15 µg of selenium
0.23 mg of riboflavin (vitamin B2)
0.45 µg of vitamin B12
80 µg RAE of vitamin A and 1 µg of vitamin D

Eggs also contain fat, and NCI notes that CoQ10 is absorbed best with fat, so an egg-based meal is a reasonable time to take a CoQ10 supplement if you use one.

How Much CoQ10 Comes From Diet

A 2010 review estimated average dietary CoQ10 intake at only 3 to 6 mg a day. A Danish analysis put intake at 3 to 5 mg a day, with 64% coming from meat and poultry. A small 2025 study of 12 adults in Spain estimated about 10 mg a day, mostly from meat and olive oil.

CoQ10 from food is absorbed. In the Danish study, 30 mg of CoQ10 eaten in a meal raised blood levels about as much as the same amount from capsules. Still, absorption of CoQ10 is slow and limited because it is a large, fat-soluble molecule.

Your body makes most of the CoQ10 it needs, and a 2020 review notes that typical food intake of about 5 mg a day is a small part of the total. Production and tissue levels fall gradually with age. For ways to support your intake through food and lifestyle, see how to get CoQ10 naturally.

Eggs Versus Supplement Doses

NCI reports that human studies of CoQ10 supplements have usually used 90 to 390 mg a day. At about 0.07 mg per egg, matching even a 100 mg dose would take more than 1,000 eggs. Even beef, one of the richer everyday sources, would take around 3 kilograms to supply 100 mg.

That does not mean you need a supplement. There is no official recommended intake for CoQ10, and healthy people make their own. If you are considering one, the forms and research are covered in our CoQ10 ubiquinone vs ubiquinol guide. As one example, OPA CoQ10 Ubiquinone provides 200 mg of CoQ10 as ubiquinone per capsule, with a cellulose vegetable capsule and rice flour as the other ingredients, in a bottle of 30 capsules (a 30-day supply). That is roughly the CoQ10 in 30 to 70 days of a typical diet, and within the range used in studies.

Safety and Interactions

CoQ10 from eggs and other foods raises no safety concerns. For supplements, NCCIH reports no serious side effects; mild trouble sleeping and stomach upset can occur. NCI also lists nausea, heartburn, headache, dizziness and rash.

Warfarin: CoQ10 supplements may reduce the body's response to it. Talk to your doctor before starting.
Insulin and blood-sugar-lowering medicines: CoQ10 may lower insulin needs. Talk to your doctor or pharmacist.
Blood pressure or cholesterol-lowering medicines: ask your pharmacist before adding a CoQ10 supplement.
Chemotherapy or radiation therapy: CoQ10 may not be compatible with some treatments. Check with your oncology team.

If you are pregnant or breastfeeding, talk to your healthcare provider before taking a CoQ10 supplement.

Frequently Asked Questions

Do eggs contain CoQ10?

Yes, but very little: about 0.04 to 0.12 mg in a large egg, based on laboratory analyses. Meat, poultry, oily fish and organ meats contain far more.

Do all eggs contain the same amount of CoQ10?

No. Published values range from about 0.7 to 2.3 mg per kilogram, reflecting differences between eggs and between laboratory methods.

Does cooking affect the CoQ10 in eggs?

We found no published study that measured it for eggs. Because eggs contain so little CoQ10 to begin with, cooking method makes little practical difference to your intake.

Which foods have the most CoQ10?

Organ meats such as heart and liver, followed by beef, pork, chicken, oily fish, nuts and some vegetable oils such as soybean and rapeseed oil.

What is CoQ10 deficiency?

Primary CoQ10 deficiency is a rare inherited disorder, thought to affect fewer than 1 in 100,000 people, that needs specialist medical care. Lower CoQ10 levels can also occur with aging and with some medicines. Food is not a way to correct a deficiency, so talk to your doctor if you are concerned.

Sources

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes

Do Eggs Contain Q10? How Much CoQ10 Is in an Egg

Key Takeaways