How much fish to get 5g of creatine? Unveiling the surprising quantity

January 7, 2026 •

4 min read

Approximately 500 grams of raw herring is needed to obtain a 5g dose of creatine, a quantity that highlights the logistical challenge of relying solely on diet for optimal intake. This article examines the creatine content of various fish and evaluates the practicality of a food-based approach compared to supplementation.

Quick Summary

A 5g daily creatine dose from fish requires consuming large amounts of specific species, making supplements a more practical and convenient option for athletes and active individuals.

Key Points

Required Intake: Getting 5g of creatine requires consuming at least 500 grams of raw herring daily or over a kilogram of other fish like salmon.
Cooking Reduces Creatine: The creatine content in fish and meat can decrease by 30-50% during the cooking process, further increasing the required amount.
Supplements are More Practical: Creatine monohydrate supplements offer a far more convenient, cost-effective, and consistent way to achieve a 5g daily dose than dietary intake.
Dietary Creatine Limitations: Relying solely on fish for 5g of creatine is often impractical due to the high cost, large quantities needed, and risk of nutritional imbalance.
Benefits of Both: A combined approach of a balanced diet that includes fish for general health and a daily creatine supplement for specific performance goals is a highly effective strategy.
Higher Absorption: Studies show that supplements can increase muscle creatine stores by 20-40%, a level difficult to reach with food alone.

The Creatine Connection: Why Athletes Seek 5g

Creatine is a naturally occurring compound stored primarily in your muscles, playing a critical role in cellular energy production. It helps regenerate adenosine triphosphate (ATP), the body's primary energy currency, especially during short, high-intensity activities like weightlifting or sprinting. For optimal athletic performance, many athletes and fitness enthusiasts aim for a daily intake of 3-5 grams of creatine to maximize muscle saturation, a level that is difficult to achieve from diet alone for most people. While the body produces some creatine, an additional 1-2 grams is typically needed from diet or supplementation to maintain baseline levels. When it comes to getting these higher doses from food, particularly fish, the required quantities are often impractical.

The Creatine Content of Common Fish

To understand exactly how much fish is needed for 5g of creatine, it is important to know the creatine content per kilogram of various species. It is also crucial to remember that cooking significantly reduces the creatine content, often by 30-50%. The figures below refer to raw fish and highlight why supplementation is a common choice for those targeting specific dosages.

Herring: The Most Potent Source

Of all the common fish, herring contains one of the highest concentrations of creatine, estimated at 6.5 to 10 grams per kilogram of raw fish. To get 5g of creatine from herring, you would need to consume roughly 500 grams (about 1.1 pounds). While more efficient than other fish, this is still a substantial daily portion that can become expensive and monotonous.

Salmon: A Rich but Less Concentrated Option

Salmon, celebrated for its omega-3 fatty acids, contains approximately 4.5 grams of creatine per kilogram of raw fish. Achieving a 5g dose from salmon would therefore require consuming over 1.1 kilograms (about 2.5 pounds) per day. The sheer volume and cost make this an unrealistic and undesirable daily habit for most individuals.

Tuna: High Intake for Modest Gains

Raw tuna contains around 4.5 grams of creatine per kilogram, similar to salmon. To reach the 5g target, one would need to eat about 1.25 kilograms (around 2.75 pounds) of tuna daily, a large and potentially costly amount.

Cod: Low Creatine, High Volume

Cod is a leaner fish with a lower creatine concentration of about 3 grams per raw kilogram. Consuming 5g of creatine from cod would mean eating more than 1.6 kilograms (over 3.5 pounds) daily, which is exceptionally impractical and not recommended.

Fish vs. Supplements: A Practical Comparison

Choosing between fish and supplements to meet creatine needs involves weighing factors like cost, practicality, and efficiency. For most people, particularly athletes looking for a specific, consistent dose, supplements present a clear advantage.

Comparison Table


Feature	Creatine from Fish	Creatine from Supplements
Quantity for 5g	500g+ raw herring, 1.1kg+ raw salmon, etc.	One small 5g scoop
Cost-Effectiveness	High cost due to large volumes required daily	Very low cost per serving
Convenience	Requires daily sourcing, preparation, and large meal consumption	Quick and easy to mix into a drink
Consistency	Variable due to cooking method and fish species	Highly consistent dosage every time
Other Nutrients	Provides beneficial omega-3s, protein, vitamins	Typically provides only creatine, though some blends exist
Creatine Loss	Significant loss (30-50%) due to cooking	No loss, as it is consumed directly
Dietary Impact	High protein, potentially high fat and calorie intake	Minimal impact on diet; zero calories

The Verdict: Fish for Health, Supplements for Performance

While fish is a healthy, protein-rich food containing creatine, it is not a realistic source for consistently achieving the 5g daily intake recommended for enhanced athletic performance. The sheer volume of fish required is not only expensive and time-consuming but could also lead to an excessive intake of other nutrients, depending on the species. Creatine monohydrate supplementation remains the most efficient, cost-effective, and practical method for those aiming to saturate their muscle creatine stores. However, for general health and baseline creatine needs (1-2g/day), a balanced diet including fish is beneficial. For active individuals, incorporating both fish for overall health and a daily creatine supplement for performance is a strategy employed by many.

For more information on the safety and mechanisms of creatine, visit the Cleveland Clinic.

Conclusion

To obtain 5g of creatine, you would need to consume at least 500 grams of raw herring or over a kilogram of raw salmon or tuna. These large quantities underscore why a food-first approach for targeted, high-level creatine intake is unsustainable for most. While fish remains a valuable part of a healthy diet, particularly for its protein and omega-3 content, creatine monohydrate supplements provide a far more efficient, affordable, and practical solution for achieving the daily 5g dose associated with significant performance benefits. Ultimately, the best approach depends on individual goals, but for performance-driven creatine needs, supplements are the clear winner.

Frequently Asked Questions

Herring is the fish with the highest concentration of creatine, containing approximately 6.5 to 10 grams per kilogram when raw. You would still need around 500 grams of raw herring to get 5g of creatine.

While theoretically possible by eating very large portions of creatine-rich foods like herring, it is not practical or sustainable for most people. Supplements are the most common and efficient method for achieving this dose.

Supplements, particularly creatine monohydrate powder, deliver a precise, concentrated 5g dose with minimal effort, unlike the large, expensive, and time-consuming portions of fish required for the same amount.

Yes, cooking can significantly reduce the creatine content in foods. High-temperature cooking methods can cause an estimated 30-50% loss, meaning even more fish is needed to hit a target dose.

Yes, consuming fish provides other valuable nutrients, such as high-quality protein and heart-healthy omega-3 fatty acids, which a creatine supplement does not offer.

Yes. Vegetarians and vegans have naturally lower creatine stores because creatine is found predominantly in animal products like fish and meat. Supplements are highly recommended for this population to optimize muscle function and cognitive health.

For most healthy individuals, taking 3-5 grams of creatine daily is considered safe and effective. It is always best to consult a doctor, especially if you have pre-existing health conditions like kidney disease.