Nutrition Diet: What food has the highest amount of creatine?

October 25, 2025 •

4 min read

Creatine, a naturally occurring amino acid, is stored primarily in muscles and aids in cellular energy production. While the body produces some creatine, an omnivorous diet is the most significant natural source. If you're wondering what food has the highest amount of creatine, seafood and red meat top the list.

Quick Summary

Herring is the food with the highest concentration of creatine, followed by other animal-based sources like pork, beef, and salmon. The creatine content varies based on cooking methods, and supplements offer a concentrated alternative for athletes.

Key Points

Herring is the highest food source: It contains up to 10 grams of creatine per kilogram when raw, making it the most concentrated natural source.
Red meat and pork are top sources: Beef and pork are excellent dietary sources of creatine, with raw varieties containing roughly 4.5 to 5 grams per kilogram.
Cooking affects creatine content: High-temperature cooking methods can significantly reduce the creatine content in foods, so opt for gentler preparations like steaming or poaching.
Supplements are more efficient for high doses: To achieve the higher daily doses recommended for athletes (3-5g), supplements are a more practical and cost-effective option than consuming large quantities of food.
Vegetarians can boost natural production: Plant-based foods don't contain creatine, but they do offer amino acids (arginine, glycine, methionine) that help the body synthesize it naturally.
Creatine supports energy and performance: In addition to muscle growth, creatine is crucial for energy production during high-intensity exercise and has demonstrated benefits for brain health.

What is Creatine and Why is it Important?

Creatine is a compound derived from the amino acids glycine, arginine, and methionine. It is stored as phosphocreatine in your muscles and brain, where it helps generate adenosine triphosphate (ATP), the body's primary energy currency. This process is especially crucial during high-intensity, short-burst exercises like weightlifting or sprinting. While your body naturally synthesizes about half of its daily creatine needs in the liver and kidneys, the other half must be obtained through diet.

The Foods with the Most Creatine

Animal-based foods are the richest and most direct source of dietary creatine. The content can vary based on the type of meat or fish, the specific cut, and how it is prepared. Crucially, raw or lightly cooked foods retain more creatine, as high-temperature cooking can significantly degrade it.

Here are some of the top food sources:

Herring: This fatty fish is often cited as having the highest concentration of creatine, with some sources reporting up to 6.5-10 grams per kilogram of raw fish. It's also rich in heart-healthy omega-3 fatty acids.
Pork: A solid source, pork provides around 5 grams of creatine per kilogram of raw meat. Leaner cuts like tenderloin offer a good balance of protein and creatine.
Beef: Red meat, particularly beef, is a well-known source of creatine, containing approximately 4.5 grams per kilogram of raw meat. Different cuts offer varying amounts, so opting for lean beef is a good strategy.
Salmon: Another excellent fish source, salmon offers about 4.5 grams of creatine per kilogram and is loaded with beneficial omega-3s. Steaming or poaching can help preserve the creatine content.
Tuna: Found in both canned and steak forms, tuna provides a substantial amount of creatine. A typical 4-ounce raw serving can offer around 450-500mg of creatine.
Chicken and Turkey: While slightly lower in creatine than red meat and many fish, poultry still contributes to your daily intake. Raw chicken breast has about 4 grams of creatine per kilogram.

Comparing Creatine Content: Food vs. Supplements

It is challenging to obtain high doses of creatine from food alone, especially the 3-5 grams per day often recommended for athletes. Consuming enough meat to reach this level can be costly, high in fat, and may not be practical for most people. This is where supplements, particularly creatine monohydrate, become a practical alternative. Supplementation can increase muscle creatine stores by 20-40%.


Food (raw)	Approx. Creatine Content per kg	Approx. Creatine per 4oz (113g)	Note
Herring	6.5–10g	~0.7-1.1g	Highest concentration
Pork	~5g	~0.575g	Good balance of protein
Beef	~4.5g	~0.55g	Excellent red meat source
Salmon	~4.5g	~0.5g	Rich in omega-3s
Tuna	~4.5-5.5g	~0.45-0.5g	Can be fresh or canned
Chicken Breast	~4g	~0.45g	Leaner alternative

Dietary Considerations for Vegetarians and Vegans

Plant-based foods do not contain creatine. Vegetarians and vegans, therefore, have significantly lower muscle creatine levels. However, a well-planned vegan diet can provide the amino acid precursors needed for the body's natural synthesis.

Foods that support creatine production include:

Pumpkin Seeds: A source of arginine and glycine.
Walnuts and Almonds: Nuts containing arginine.
Legumes: Lentils and chickpeas contain the necessary amino acids.
Soy Products: Tofu and tempeh provide the building blocks.

For those on a plant-based diet aiming to maximize performance, supplementation with creatine monohydrate is a common and effective strategy. Many creatine supplements are produced synthetically and are vegan-friendly.

The Importance of Cooking Methods

It's important to remember that cooking methods can affect the creatine content of food. High-heat methods like frying or grilling can degrade a significant portion of the creatine. Opting for gentler cooking methods such as steaming, poaching, or baking at lower temperatures can help preserve the nutrient. For dishes like soups or stews, the creatine can be retained in the cooking liquid.

Is Getting Creatine from Food or Supplements Better?

For the average person, a diet rich in varied animal products may provide sufficient creatine. However, athletes or those with specific performance goals might benefit more from supplementation due to the higher, more consistent doses possible without excessive food intake. Supplements are convenient and cost-effective for reaching creatine saturation levels quickly. However, a food-first approach provides other essential nutrients like protein, vitamins, and minerals. Ultimately, the best approach depends on individual goals, dietary preferences, and budget.

Conclusion

While supplements offer the most concentrated and efficient way to boost creatine stores, understanding natural food sources is essential for a balanced nutrition diet. Herring provides the highest concentration of creatine per kilogram, with other animal products like pork, beef, tuna, and salmon also serving as excellent dietary sources. For vegetarians and vegans, consuming amino-acid-rich plant foods supports the body's own production, while supplementation is a viable option for increasing intake. By considering both food sources and preparation methods, you can effectively manage your creatine intake to support muscle performance and overall health.

For more in-depth information about creatine and its benefits, consult a reputable source like Healthline.

Frequently Asked Questions

When considering raw food, herring contains the highest amount of creatine per serving, with certain varieties offering up to 1 gram per 4-ounce portion. Pork and beef are also high on the list.

Yes, cooking methods significantly impact creatine content. High-temperature cooking, such as frying or grilling, can reduce the amount of creatine in food, while lower-heat methods like steaming preserve more of it.

While it's possible to get some creatine from food, it is difficult to reach the higher doses (3-5 grams per day) typically recommended for athletes through diet alone. This is why many athletes opt for supplementation.

No plant-based foods contain creatine directly. However, vegetarians and vegans can consume foods rich in the amino acids—arginine, glycine, and methionine—that the body uses to synthesize its own creatine.

Creatine monohydrate is one of the most studied and safest dietary supplements, with studies showing no adverse effects on healthy individuals when taken at recommended doses. It is always best to consult a healthcare provider, especially if you have pre-existing health conditions.

From a functional perspective, both dietary and supplemental creatine serve the same purpose. However, supplements allow for a higher, more consistent intake to fully saturate muscle stores, which is often difficult to achieve with food alone.

While the body can produce some creatine, insufficient dietary intake can lead to lower muscle creatine stores. For athletes or highly active individuals, this can potentially limit performance during high-intensity activities.