Is Cod Fish High in Creatine? A Look at Its Nutritional Profile

October 26, 2025 •

3 min read

Creatine is a compound found naturally in muscle cells and, along with internal synthesis, is obtained through dietary sources like meat and fish. Given its popularity in supplements, many people wonder: Is cod fish high in creatine? This article will explore the creatine content of this common white fish and detail its broader nutritional contributions to a healthy diet.

Quick Summary

Cod fish is a lean protein that contains modest levels of creatine, significantly less than red meat or other fish like herring. It is a nutritious food rich in B vitamins and minerals, supporting muscle and overall health.

Key Points

Creatine Content is Modest: Cod contains a modest amount of creatine, with a typical 4-ounce raw serving providing about 0.35 grams, making it a less concentrated source than red meat or herring.
High-Quality Lean Protein: Cod is an excellent source of high-quality, lean protein, crucial for muscle repair and growth, especially when paired with exercise.
Rich in B Vitamins: Cod is loaded with B vitamins, including B12 and B6, which are essential for nerve function, metabolism, and energy production.
Low in Mercury: Unlike many larger fish, cod has a low mercury content, making it a safer and healthier choice for regular consumption.
Versatile and Nutritious: Its mild flavor and flaky texture make cod easy to incorporate into a variety of healthy meals, from baked fillets to curries.
Supports Overall Health: The vitamins, minerals, and omega-3s in cod contribute to heart health, cognitive function, and strong bones.

Cod's Creatine Content: The Facts

While cod contains creatine, it's not considered one of the richest dietary sources. A typical 4-ounce serving of raw cod provides approximately 0.35 grams of creatine. In contrast, a 4-ounce serving of raw herring can contain 0.75 to 1.1 grams, while a similar portion of lean beef offers about 0.5 grams. The creatine content in animal products is influenced by several factors, including the species, the specific cut of meat, and how it is prepared. As with all meat and fish, cooking can lead to a reduction in creatine levels, especially under high heat or long cooking times. Therefore, opting for gentler cooking methods like steaming or baking can help preserve more of its nutritional value.

Cod's Comprehensive Nutritional Profile

Beyond its modest creatine content, cod offers a wealth of other health benefits that make it an excellent addition to a balanced diet. Its nutritional profile is particularly notable for its high protein and low-fat content, contributing significantly to overall well-being.

Lean Protein for Muscle Health

Cod is an outstanding source of high-quality, lean protein. A 3-ounce (85-gram) serving of cooked cod provides around 19 grams of protein, making it highly beneficial for supporting muscle growth, repair, and maintenance. Protein is crucial for many bodily functions, and obtaining it from lean sources like cod can be advantageous for managing weight and reducing the risk of heart disease.

Essential Vitamins and Minerals

Cod is packed with essential vitamins and minerals that support various physiological processes:

Vitamin B12: Important for nerve function and the production of red blood cells and DNA.
Vitamin B6: Vital for metabolic processes and brain development.
Phosphorus: A key component of bones and teeth and necessary for kidney function.
Selenium: An important antioxidant mineral that plays a role in thyroid function and DNA protection.
Iodine: Crucial for thyroid function, which regulates metabolism and cognitive function.

Source of Omega-3 Fatty Acids

While cod is leaner than fatty fish like salmon, it still provides a small amount of beneficial omega-3 fatty acids. The body cannot produce these essential fats, so obtaining them through diet is necessary. Omega-3s are known for their positive effects on heart health and cell function. For a higher intake of omega-3s, cod liver oil is a potent supplementary option.

Low Mercury Content

One significant advantage of cod is its low mercury content compared to larger, predatory fish like swordfish or king mackerel. This makes it a safer option for more frequent consumption, particularly for vulnerable populations like pregnant women.

Comparison Table: Creatine Content in Raw Foods


Food (4-ounce serving, raw)	Approximate Creatine Content	Key Nutritional Benefits
Cod	0.35 grams	Lean protein, low fat, B vitamins, selenium
Herring	0.75 - 1.1 grams	Very high creatine, omega-3s, B vitamins
Salmon	0.5 grams	High in omega-3s, protein, B vitamins, vitamin D
Lean Beef	0.5 grams	High-quality protein, iron, zinc, B vitamins
Pork (lean cuts)	0.57 grams	High-quality protein, B vitamins, iron

Incorporating Cod into a Nutritious Diet

Adding cod to your meals is straightforward and delicious. The fish's mild, flaky texture makes it incredibly versatile. For a balanced meal, pair it with whole grains and a variety of colorful vegetables.

Here are some simple and healthy ways to prepare cod:

Steamed or Baked: These methods are excellent for preserving nutrients and keeping the fish tender. Season with herbs like dill, lemon, and garlic for a fresh flavor.
Grilled: Grilling cod adds a smoky flavor and cooks quickly, minimizing nutrient loss.
In Stir-fries or Curries: Cubed cod can be added to stir-fries or a vegetable curry for a low-fat, protein-rich dish.
Fish Cakes: Homemade fish cakes with a healthy twist, using whole grains or fresh herbs, can be a delicious way to enjoy cod.

Conclusion

So, is cod fish high in creatine? The answer is no, not when compared to red meat or certain other fish. However, judging cod solely on its creatine levels misses the bigger picture. Cod is a highly beneficial and nutrient-dense food, providing excellent lean protein, essential vitamins and minerals, and heart-healthy omega-3s. For those seeking maximum dietary creatine, other sources like herring or red meat are more potent, but cod remains a top choice for a healthy, balanced diet. It's a low-mercury, low-fat source of protein that supports muscle health, cognitive function, and overall wellness.

Creatine is just one component of a healthy diet, and the overall nutritional balance is what truly matters for achieving fitness and health goals. For more in-depth information, the National Institutes of Health provides extensive resources on dietary supplements like creatine.

Frequently Asked Questions

A 4-ounce serving of raw cod typically contains around 0.35 grams of creatine. This amount is relatively low compared to other dietary sources.

No, both salmon and lean beef generally contain more creatine per serving than cod. Herring is also a significantly richer source.

Yes, cooking meat and fish, especially at high temperatures or for extended periods, can lead to a reduction in creatine content.

Cod is beneficial for its high lean protein, low fat content, and rich supply of essential nutrients, including B vitamins, selenium, phosphorus, and iodine.

Yes, cod is an excellent source of high-quality protein, which is essential for muscle repair and growth. While not a top creatine source, its protein content is very beneficial.

Yes, cod is considered a low-mercury fish, making it a safer option for regular consumption compared to larger, predatory species.

Athletes seeking higher dietary creatine may look to foods like herring, red meat, and pork, as these sources generally have higher concentrations than cod.