Here’s an extensive list of PQQ-rich foods with estimated PQQ content and full macronutrient profiles per 100g:
PQQ-Rich Foods with Macros (Per 100g)
| Food | PQQ (ng) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Natto (fermented soy) | 61 | 18.7 | 11.0 | 9.4 |
| Green Tea | 29 | 0 | 0 | 0 |
| Parsley (fresh) | 34 | 3.0 | 0.8 | 6.3 |
| Green Pepper | 28 | 0.9 | 0.2 | 6.7 |
| Kiwi | 27 | 1.1 | 0.6 | 14.7 |
| Papaya | 26 | 0.5 | 0.1 | 10.8 |
| Tofu | 24 | 8.0 | 4.8 | 1.9 |
| Spinach (cooked) | 21 | 3.0 | 0.4 | 4.7 |
| Carrot | 16 | 0.9 | 0.2 | 10.0 |
| Sweet Potato | 13 | 1.6 | 0.1 | 20.7 |
| Cabbage (raw) | 11 | 1.3 | 0.1 | 5.8 |
| Banana | 10 | 1.1 | 0.3 | 23.0 |
| Potato (baked) | 10 | 2.0 | 0.1 | 21.0 |
| Soybeans (cooked) | 9 | 16.6 | 9.0 | 9.9 |
| Tomato (raw) | 9 | 0.9 | 0.2 | 3.9 |
| Celery | 8 | 0.7 | 0.1 | 3.0 |
| Miso | 7 | 12.0 | 6.0 | 25.4 |
| Cocoa Powder (unsweetened) | 6 | 20.0 | 13.7 | 49.0 |
| Oolong Tea | 6 | 0 | 0 | 0 |
What is PQQ?
Pyrroloquinoline Quinone (PQQ) is a powerful antioxidant and redox cofactor that plays a vital role in cellular energy metabolism, mitochondrial function, and cellular signaling.
Although not officially classified as a vitamin, it acts similarly to one due to its essential biological functions. PQQ is particularly notable for its ability to stimulate mitochondrial biogenesis—the creation of new mitochondria within cells—which is vital for maintaining energy levels, slowing aging, and supporting cognitive function.
Because mitochondrial dysfunction is linked to fatigue, neurodegeneration, and age-related decline, PQQ is being explored for its potential in enhancing longevity and mental performance.
Research shows that PQQ also exerts neuroprotective effects, helping to protect brain cells from oxidative stress, reduce inflammation, and improve memory and focus. It may also support cardiovascular health by reducing oxidative damage and improving circulation. Since the human body doesn’t synthesize PQQ in significant amounts, it must be obtained through diet or supplementation.
Fortunately, a variety of plant-based foods contain measurable levels of PQQ, although the amounts are relatively small—usually in nanograms per 100 grams.
Key Benefits of PQQ
- Enhances mitochondrial function and energy metabolism
- Supports cognitive health and memory by protecting neurons from oxidative damage
- Promotes cardiovascular health through its antioxidant effects
- Reduces inflammation and oxidative stress across multiple systems
- May support healthy aging and cellular resilience
While the body doesn’t synthesize PQQ in significant amounts, it can be obtained from a diet rich in fermented foods, vegetables, legumes, and teas.
