Nutrition Diet: What fish have the most creatine?

October 7, 2025 •

4 min read

Herring contains some of the highest natural creatine levels of any food source, providing up to 10 grams per kilogram. For those focused on muscle health and energy, understanding what fish have the most creatine can be a strategic part of their nutrition diet.

Quick Summary

This article explores fish varieties with the highest creatine content, comparing them to other animal proteins. It examines the benefits, how cooking affects creatine levels, and whether dietary intake is sufficient for athletic needs.

Key Points

Herring is the top fish for creatine: Herring contains the highest concentration of creatine among commonly consumed fish, with up to 10 grams per kilogram.
Other significant fish sources: Salmon and tuna are also excellent sources of creatine, providing around 4.5 grams per kilogram (raw).
Cooking affects creatine levels: High-heat cooking methods can reduce creatine content by 30-50%, so gentle cooking like steaming or poaching is recommended.
Dietary intake may not be enough for athletes: While fish contributes to creatine intake, athletes often require supplements to achieve the high dosages needed for muscle saturation.
Creatine-rich fish offer more than just creatine: Fish like salmon and mackerel are also packed with beneficial omega-3 fatty acids, protein, and other nutrients.

High-Creatine Fish: An Overview

Creatine is an organic compound that helps produce rapid energy for high-intensity, short-duration activities. While the body can synthesize its own creatine, and many athletes turn to supplements, dietary intake from animal products, particularly fish, is a valuable natural source. Certain fish species, especially cold-water varieties, tend to have higher concentrations of this compound.

The Leader of the Pack: Herring

Among all food sources, herring consistently ranks as one of the top providers of natural creatine. With up to 10 grams per kilogram (approximately 6.5–10 g/kg raw), this fatty fish surpasses many red meat sources in creatine density. This makes it a standout option for anyone looking to naturally boost their intake.

Other Excellent Finfish Sources

While herring takes the top spot, several other popular fish offer significant amounts of creatine. These fish are also widely recognized for their other nutritional benefits, such as being rich in omega-3 fatty acids, protein, and essential vitamins and minerals.

Creatine-rich fish include:

Salmon: A well-known fatty fish, salmon contains a respectable amount of creatine, around 4.5 grams per kilogram (raw). A typical 4-ounce serving can provide about 0.5 grams of creatine.
Tuna: Both fresh bluefin and canned tuna are good sources, with about 4.5 grams per kilogram (raw). A 4-ounce serving of tuna can provide around 0.45 grams.
Sardines: These small, oily fish are not only high in omega-3s but also offer approximately 3.5 grams of creatine per kilogram.
Cod: A popular lean white fish, cod provides around 3.0 grams of creatine per kilogram.
Mackerel: Another contender among fatty fish, mackerel typically provides 2–4 grams of creatine per kilogram.

The Impact of Cooking on Creatine Content

It is crucial to note that the creatine values mentioned above are for raw fish. The way you prepare fish can significantly affect its final creatine content. High-temperature cooking methods like grilling, frying, or baking can destroy a portion of the creatine. To preserve as much creatine as possible, it is best to opt for gentler cooking techniques. Steaming or poaching fish helps minimize the breakdown of this heat-sensitive compound. For example, studies suggest high-temperature cooking can cause a 30% to 50% loss of creatine.

Comparison of Creatine Content: Fish vs. Red Meat

Traditionally, red meat like beef and pork is considered a primary dietary source of creatine. However, some fish can rival or even surpass red meat in creatine density, especially when compared per kilogram of raw weight. For example, herring contains more creatine per kilogram than beef.


Food Source	Approximate Creatine Content (per kg, raw)	Comments
Herring	6.5–10 g	The highest concentration among common foods; also rich in omega-3s.
Tuna	4.5 g	A solid source, available fresh or canned; also provides omega-3s and vitamin D.
Salmon	4.5 g	Excellent source of protein and omega-3s, with high creatine levels.
Beef (Lean)	~4.5 g	Good source, but some fish can offer a similar or higher amount.
Pork	~5.0 g	Comparable to many fish, but contains more saturated fat.
Cod	3.0 g	Lean protein source, but with less creatine than fatty fish.

Is Dietary Creatine Enough for Everyone?

While consuming creatine-rich fish is a healthy and effective way to support your body's creatine stores, it is important to manage expectations. An adult's body needs about 2 grams of creatine per day, with roughly half being synthesized internally and the other half coming from the diet. However, the amount needed for athletes aiming for muscle saturation is significantly higher, often in the 3–5 gram range daily.

To achieve this saturation dose from fish alone would require consuming unrealistically large quantities. For example, you would need to eat about 250 grams of herring or 450 grams of salmon per day to get just 1 gram of dietary creatine. This is not sustainable or nutritionally balanced for most people. For this reason, many athletes or individuals with intense training regimens opt for supplementation with creatine monohydrate to meet their higher demands.

However, for the general population or those with moderate activity levels, incorporating high-creatine fish into a balanced diet is an excellent way to maintain healthy creatine levels and reap the additional benefits of omega-3s, protein, and other micronutrients.

Conclusion

When considering what fish have the most creatine, herring stands out as the clear frontrunner. Salmon, tuna, and mackerel are also very reliable sources, offering both creatine and a host of other valuable nutrients, particularly omega-3 fatty acids. While dietary sources are highly beneficial, relying solely on fish to meet the high creatine demands of intense athletic training may be unrealistic. For most people, however, including these fish in your regular diet is a simple and delicious way to support muscle function and overall health. The key is to choose gentle cooking methods to maximize the retention of this important compound.

For more in-depth nutritional information, you can consult reliable resources like the National Institutes of Health.

Frequently Asked Questions

Herring typically has the highest concentration of creatine, with levels ranging from 6.5 to 10 grams per kilogram (raw weight).

Some fish, particularly herring, can have a higher creatine density per kilogram than red meat like beef or pork. However, the quality of creatine is generally the same, and both are excellent dietary sources.

High-temperature cooking methods can significantly reduce the creatine content in fish. Gentle methods like steaming, poaching, or low-heat roasting are recommended to preserve as much creatine as possible.

It is very difficult to get the high dosages of creatine required for optimal muscle saturation from fish alone. For athletes, supplementation is often more practical, though dietary fish intake is still very beneficial.

High-creatine fish like salmon and tuna are also rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals like vitamin D and B vitamins.

Yes, canned tuna is a convenient source of creatine, providing around 0.45 grams per 4-ounce serving, similar to fresh tuna.

Almost all animal muscles, including fish muscle, contain creatine. However, the concentration varies widely between species. Leaner fish like cod tend to have less than fattier fish like herring or salmon.