Do Scrambled Eggs Have Creatine? Unpacking the Nutritional Facts

January 9, 2026 •

4 min read

An average large egg contains a minimal amount of creatine, typically less than 10 milligrams. This means that while scrambled eggs do contain creatine, the quantity is so small that they are not a practical source for boosting creatine levels to support athletic performance.

Quick Summary

Scrambled eggs contain a negligible amount of creatine, as the compound is concentrated in muscle tissue, not eggs. Other animal-based foods like red meat and fish are far superior sources.

Key Points

Negligible Creatine Content: Scrambled eggs contain very little creatine, far too little to have a performance-enhancing effect.
Creatine is in Muscle Tissue: Creatine is primarily stored in animal muscle, which is why meat and fish are much richer sources than eggs.
Eggs are Still Healthy for Muscle Growth: Despite minimal creatine, eggs offer high-quality protein and essential nutrients crucial for muscle repair and general health.
Other Food Sources are Better: To boost dietary creatine, focus on red meat, fish, and poultry instead of eggs.
Cooking Reduces Creatine: The heat from scrambling can slightly decrease the already minimal creatine content in eggs.
Consider Supplementation: For individuals with high creatine needs, such as athletes, supplements are a far more efficient and practical option than food sources alone.

Understanding Creatine and Where It Comes From

Creatine is a naturally occurring compound found primarily in the muscle cells of vertebrates. It helps your muscles produce energy during heavy lifting or high-intensity exercise by aiding in the regeneration of adenosine triphosphate (ATP), the body's main energy currency. Our bodies produce some creatine internally, but we also get it from our diet, particularly from animal-based foods. This is because creatine is stored in muscle tissue, which is why meat and fish are the richest dietary sources.

The Creatine Content in Scrambled Eggs

So, do scrambled eggs have creatine? The short answer is yes, but the amount is virtually insignificant for anyone looking to increase their creatine stores. Multiple studies and nutritional data confirm that a large, whole egg contains very little creatine, often cited as less than 0.01 grams (10 milligrams). This is because eggs are an embryonic cell, not muscle tissue, so they do not store a significant quantity of creatine. The small amount that does exist is concentrated in the yolk. To put this in perspective, the daily recommended supplemental dose for active individuals is typically 3-5 grams, meaning you would need to consume hundreds of eggs to match a single day's dose. The scrambling process itself, which involves cooking, can also lead to a minor reduction in the creatine content, although this effect is negligible given the already low starting quantity.

Why Eggs Are Not a Practical Creatine Source

Location of Creatine: Creatine is stored in muscle tissue, which eggs lack.
Minimal Quantity: The amount in a single egg is so low it provides no performance benefit.
Efficiency: Consuming a therapeutic or performance-enhancing dose of creatine from eggs is impractical and unfeasible.

Scrambled Eggs vs. High-Creatine Foods

For those seeking to increase their dietary creatine intake, relying on eggs is a mistake. The vast difference in creatine content between eggs and other animal products is the primary reason why many athletes opt for supplements or specific meat sources. Here is a comparison to illustrate the disparity:


Food Item	Approximate Creatine Content	Practicality for Boosting Creatine
Scrambled Eggs (2 large)	Approx. 10 mg	Very poor; negligible impact
Beef (per 100g)	0.9 – 1.0 g	Excellent; significant source
Fish (e.g., Tuna, per 100g)	1.0 – 1.2 g	Excellent; significant source
Chicken (per 100g)	0.4 – 0.6 g	Good; notable source

This table clearly shows that while scrambled eggs are a nutritious food, they are in no way a competitor to meat or fish when it comes to creatine content. For those requiring a specific daily intake, especially vegetarians or vegans, supplementation remains the most efficient route.

The True Nutritional Value of Eggs

Despite their lack of significant creatine, eggs should not be overlooked in a healthy diet, especially for those interested in muscle building. Eggs, and specifically scrambled eggs, are a nutritional powerhouse for several key reasons:

High-Quality Protein: Eggs are a source of complete protein, containing all nine essential amino acids necessary for muscle repair and growth. This makes them an extremely valuable food for athletes and fitness enthusiasts.
Vitamins and Minerals: They are rich in B vitamins, including B12, which supports energy metabolism, as well as selenium, vitamin D, and choline. Choline is vital for liver function and brain health.
Healthy Fats: The yolk contains healthy fats and fat-soluble vitamins, contributing to overall health.
Versatility and Affordability: Eggs are an affordable and versatile food that can be easily incorporated into many meals, providing a solid nutritional foundation for any diet.

Beyond Eggs: Other Dietary Sources of Creatine

For those seeking to naturally increase their creatine intake without supplementation, focusing on other animal products is the most effective strategy. Some excellent sources include:

Red Meat: Beef and venison contain high levels of creatine.
Fish: Varieties like salmon, tuna, and herring are packed with creatine.
Pork: Another solid source of creatine, offering a good amount per serving.

For vegetarians and vegans, obtaining creatine directly from plant sources is difficult. However, many plant foods contain the amino acids (arginine, glycine, and methionine) needed for the body to synthesize its own creatine. These include legumes, nuts, and seeds.

Conclusion

In conclusion, while scrambled eggs do technically contain a trace amount of creatine, they should not be considered a viable source for boosting creatine levels. Their contribution is nutritionally insignificant when compared to much richer sources like meat and fish. However, this does not diminish their value. Scrambled eggs remain an excellent food for anyone pursuing fitness and muscle building, thanks to their high-quality protein, essential vitamins, and affordability. For serious athletes or those with dietary restrictions who need to manage their creatine intake, supplements or a focus on more potent dietary sources are the practical solutions. For more information on creatine and its uses, you can visit the Cleveland Clinic website.

Frequently Asked Questions

A single scrambled egg contains only a trace amount of creatine, typically less than 10 milligrams. The amount is too small to provide any meaningful benefit for athletic performance.

No, eating a large number of eggs is not an effective way to increase your creatine levels. You would need to eat hundreds of eggs to get the amount found in a single serving of red meat.

Cooking does slightly reduce the creatine content in foods. However, since raw eggs already contain a negligible amount, the effect of cooking on the overall creatine intake is insignificant.

The small amount of creatine found in an egg is concentrated in the yolk.

The highest dietary sources of creatine are red meat (like beef) and fish (like tuna and salmon), followed by poultry.

Yes, scrambled eggs are excellent for muscle building due to their high content of complete protein, which provides all the essential amino acids needed for muscle repair and growth.

Creatine is not found in significant amounts in plant-based foods. However, plant-based diets can provide the amino acids needed for the body to synthesize its own creatine.