Is Cheese High in Creatine? Unpacking the Dairy Details

December 8, 2025 •

4 min read

While cheese is a celebrated source of protein and calcium, many are surprised to learn that some varieties do contain small amounts of creatine. The idea that cheese could be a significant source of this popular athletic compound, however, is a common misconception that requires a closer look at dietary facts.

Quick Summary

This article analyzes the creatine content in various types of cheese, compares it to more potent sources like meat and supplements, and explores the practical implications for diet and athletic performance.

Key Points

Low Concentration: Cheese contains creatine, but in much lower quantities than red meat or seafood.
Not a Primary Source: Relying on cheese for significant creatine intake is impractical and unhealthy due to high fat and calorie content.
Best for Vegetarians: Dairy can be a minor natural source of creatine for vegetarians, but unlikely to meet performance needs.
Consider Supplements: Creatine supplements are the most effective way to achieve a performance-enhancing dosage of creatine.
Harder Cheeses Higher: Aged, harder cheeses like Parmesan contain more creatine per ounce than softer varieties.
Other Sources Superior: Red meat, fish, and pork are far superior dietary sources of creatine compared to dairy.
Consult a Professional: Always speak with a healthcare provider or dietitian before changing your supplement intake.

Understanding Creatine in Your Diet

Creatine is an amino acid derivative found naturally in the body and in certain foods. It plays a crucial role in cellular bioenergetics, primarily by helping to recycle adenosine triphosphate (ATP), the body's main energy currency, for short bursts of high-intensity activity. While our bodies can synthesize creatine from other amino acids, we also obtain it from dietary sources, particularly animal products. The vast majority of the body's creatine is stored within skeletal muscles.

The Role of Dairy in Creatine Intake

For many, especially vegetarians, dairy products like milk and cheese are considered a potential, albeit secondary, source of creatine. However, the amount of creatine found in dairy is significantly lower than in red meat and fish. The concentration varies depending on the type of dairy product and how it is processed. For example, studies indicate that certain aged, hard cheeses contain more creatine than milk or softer cheeses. For someone seeking a substantial intake of creatine for performance enhancement, relying solely on cheese is not practical due to the relatively low concentration and the high caloric load that would be required to consume a meaningful quantity.

Creatine Content in Common Foods

To put the amount of creatine in cheese into perspective, it's helpful to compare it to other common dietary sources. The following list highlights how dairy stacks up against more potent alternatives:

Red Meat: Beef is one of the richest natural sources, with a 170-gram serving containing approximately 750 milligrams of creatine.
Seafood: Fish like salmon are also excellent sources, providing several grams of creatine per pound.
Pork & Poultry: Pork and chicken offer creatine in varying amounts, with pork generally being a better source than poultry.
Dairy: While some hard cheeses like Parmesan have measurable amounts (around 103 mg per ounce), soft cheeses and milk contain significantly less.
Vegetarian Sources: Plant-based foods do not contain creatine. Vegetarians or vegans must rely on their body's internal synthesis or targeted supplements.

Comparison Table: Creatine in Different Food Sources


Source	Serving Size	Approximate Creatine Content	Comparison Notes
Beef	6 oz (~170g)	~750 mg	One of the most concentrated food sources.
Salmon	1 lb (~453g)	~4–5 g	Offers significant creatine along with healthy fats.
Pork	6 oz (~170g)	~650 mg	A substantial meat source.
Parmesan Cheese	1 oz (~28g)	~103 mg	Highest concentration among common cheeses, but still minor compared to meat.
Swiss Cheese	1 oz (~28g)	~79 mg	Represents a moderate amount for a cheese.
Milk	4 oz (~118ml)	~13 mg	A very low source, less than most cheeses.
Creatine Supplement	1 scoop (~5g)	~5 g	The most efficient way to achieve high-dose supplementation.

Is Cheese a Viable Creatine Source?

For most people, cheese is not a practical or efficient way to obtain significant creatine. The amount of cheese one would need to consume to get a daily dose comparable to a supplement would be excessive in calories and fat. For example, achieving a 5-gram daily dose of creatine would require consuming almost 50 ounces of Parmesan cheese—an unrealistic and unhealthy amount. For vegetarians who are seeking to maximize their dietary creatine, including a variety of hard, aged cheeses might provide a small boost, but it is unlikely to meet the needs of serious athletes without supplementation.

The Verdict on Creatine from Cheese

Ultimately, cheese is not high in creatine when compared to rich sources like red meat, seafood, and dietary supplements. While some aged cheeses contain measurable amounts, they are not a practical source for performance enhancement due to the quantity required. For those seeking to boost muscle energy and performance, a balanced diet including varied protein sources or, more effectively, supplementation is the recommended approach.

Conclusion

While cheese can be a flavorful and nutrient-dense part of a healthy diet, particularly for vegetarians, it is not a primary or high-volume source of creatine. The creatine content is relatively low, and the calorie and fat density make it unsuitable for high-intake purposes. For athletes and individuals focused on performance, meat and fish remain the top dietary sources, while supplements offer the most efficient and concentrated option for achieving higher, more impactful doses.

Understanding your nutritional needs

Navigating your nutritional needs, especially regarding supplements, can be complex. For those with specific fitness goals or dietary restrictions, understanding the true sources and amounts of key nutrients is essential. Consulting with a healthcare provider or a registered dietitian is always recommended before making significant changes to your diet or supplement regimen. The creatine in cheese is a good example of why facts are necessary to overcome common assumptions.

Visit a resource like Examine.com for detailed, research-based information on creatine and other supplements.

Frequently Asked Questions

Most animal-based dairy products, including cheese, contain some amount of creatine. However, the concentration varies significantly. Harder, aged cheeses tend to have more per ounce than softer cheeses or milk.

Parmesan cheese contains a higher concentration of creatine compared to other cheeses, with about 103 mg per ounce. However, this is still a minor amount compared to meat or supplements and not considered a high source in a general dietary context.

It is highly unlikely for a vegetarian to get sufficient creatine from cheese alone for performance benefits. While it provides a small amount, the quantity needed would be nutritionally imbalanced due to high calories and fat.

The creatine content in meat is substantially higher than in cheese. For instance, a 6-ounce serving of beef contains about 750 mg of creatine, whereas an ounce of Parmesan has only around 103 mg.

For vegetarians, the most reliable way to increase creatine levels is through supplementation, since plant-based foods do not contain it. While some can be synthesized by the body, supplementation is the most direct method for targeted results.

To get a performance-relevant dose of creatine (e.g., 5 grams), you would need to eat an extremely large amount of cheese, which would also result in an excessive intake of calories and fat. This makes it an impractical strategy for supplementation.

No, if you're eating cheese for general nutrition, supplementation is not necessary. However, if your goal is to enhance athletic performance, the small amount of creatine in cheese is negligible, and supplementation is the most effective way to increase muscle creatine stores.