Nutrition Diet: Which fish has creatine?

October 3, 2025 •

5 min read

According to scientific research, fish is an excellent natural source of creatine, with content varying between 3 and 10 grams per kilogram depending on the species. For those following a nutrition diet focused on muscle performance and energy, understanding which fish has creatine can offer a significant advantage over relying solely on supplements.

Quick Summary

Fish, particularly species like herring, salmon, and tuna, provide a natural source of creatine that supports muscle energy and overall health. Creatine content varies by species and preparation method, with raw, lean fish offering the most. While a diet rich in these fish is beneficial, it may not suffice for high-performance athletic needs, making supplementation a common complement.

Key Points

Herring is the richest fish source of creatine: With up to 10 grams per kilogram (raw), it contains more than many red meats.
Fatty fish like salmon and tuna are excellent sources: These fish provide significant creatine (around 4.5 g/kg raw) along with beneficial omega-3 fatty acids.
Gentle cooking methods preserve creatine: Steaming, poaching, and light searing help retain creatine, while high heat and overcooking can cause losses.
Dietary intake alone is often insufficient for athletes: For high-intensity performance, the large quantities of fish needed to maximize creatine stores are impractical, making supplementation a common necessity.
Creatine supports muscle function and brain health: It boosts ATP production for quick energy, aids in muscle recovery, and can improve cognitive function, especially in older adults.
Creatine supplements benefit those on plant-based diets: Since creatine is primarily found in animal products, vegetarians and vegans may need to supplement to reach optimal levels.

Creatine is an organic compound that plays a critical role in providing energy to your muscle cells, especially during high-intensity, short-duration exercise. While the body produces some creatine naturally, a significant portion must come from dietary sources. For seafood lovers, fish offers a nutritious way to boost creatine intake, along with other essential nutrients like protein and omega-3 fatty acids. Below, we explore the top fish sources and best practices for incorporating them into your diet.

Which fish has creatine? The Top Dietary Sources

Not all fish are created equal when it comes to creatine content. Factors such as muscle type, species, and fat content can influence how much creatine a fish provides. The fish with the highest concentration tend to be those with a higher ratio of skeletal muscle.

Herring: The Creatine Champion

Herring, a small, fatty fish, consistently ranks as one of the richest food sources of creatine. Raw herring can contain up to 10 grams of creatine per kilogram, surpassing many red meats. Beyond its creatine load, herring is also packed with heart-healthy omega-3s, vitamin D, and protein, making it a powerful dietary addition. Kippered herring is a popular option, though it is important to be mindful of sodium content.

Salmon: A Heart-Healthy Powerhouse

Popular for its rich flavor and numerous health benefits, salmon is another excellent source of creatine. Raw salmon provides around 4.5 grams of creatine per kilogram. Its high omega-3 fatty acid content supports brain function and reduces inflammation, complementing the muscle-building benefits of creatine. Different varieties, like sockeye and Atlantic salmon, have slightly different creatine levels but all provide a solid dose.

Tuna: Versatile and Potent

Whether fresh or canned, tuna is a convenient and effective way to get dietary creatine. Raw tuna can offer up to 4.5 grams of creatine per kilogram, with bluefin tuna having particularly high levels. The creatine content is also retained well in canned varieties, which makes it an accessible option for many. In addition to creatine, tuna is rich in protein, selenium, and B vitamins.

Cod: A Lean and Flaky Option

For those seeking a leaner protein source, cod provides a respectable amount of creatine. Raw cod contains approximately 3 grams per kilogram. It is a good source of lean protein and essential nutrients like calcium and vitamin D. Due to its delicate texture, cod is best cooked with gentle methods to prevent it from drying out.

Other Notable Fish

Other fish that contribute to your creatine intake include:

Sardines: These small, oily fish offer around 3-4 grams of creatine per kilogram and are also rich in omega-3s.
Mackerel: Providing a decent amount of creatine (2-4 g/kg), mackerel is another fatty fish worth considering.
Yellowtail: With about 5 grams of creatine per kilogram, yellowtail is another strong contender.

Cooking Methods for Preserving Creatine

When preparing fish for creatine intake, cooking methods matter. High heat and prolonged cooking times can degrade creatine levels. To maximize retention, opt for methods that are quick and use low heat.

Steaming or Poaching: These methods use gentle, moist heat and are excellent for preserving nutrients.
Lightly Searing or Grilling: Quick searing or grilling is better than overcooking, which can lead to significant creatine loss.
Using Cooking Liquids: If you steam or poach your fish, use the leftover liquid in a sauce or soup to recoup any creatine that may have leached out.

Dietary Creatine vs. Supplementation

| Feature | Dietary Creatine (from Fish) | Creatine Supplementation | | --- | --- | --- | | Source | Whole food; animal products like fish, meat, dairy | Concentrated creatine monohydrate powder or capsules | | Concentration | Varies widely by fish type and cooking; often insufficient for high athletic demands | High and consistent dosage for muscle saturation | | Additional Nutrients | Provides protein, omega-3s, vitamins, and minerals | Isolated compound, no additional whole-food nutrients | | Primary Benefit | Supports daily creatine needs and general health | Rapidly increases muscle creatine stores for performance | | Convenience | Requires meal planning and cooking; intake can be hard to track | Easy to mix into drinks; consistent and controlled dosage | | Vegan/Vegetarian | Not suitable for vegan diets; minimal sources for vegetarians | Essential for vegan/vegetarian athletes to obtain sufficient creatine | | Cost | Part of regular food budget; can be expensive for large quantities | Relatively inexpensive and cost-effective for targeted intake | | Absorption | Can be influenced by other food components and digestion time | Rapidly absorbed, especially when paired with carbohydrates |

The Benefits of Dietary Creatine

Including creatine-rich fish in your nutrition diet provides numerous health benefits beyond muscle performance. Creatine is not just for athletes; it's a vital compound for overall wellness.

Enhances Exercise Performance: Creatine helps regenerate ATP, the primary energy currency of cells, improving strength and endurance during high-intensity activities.
Supports Muscle Growth and Recovery: It aids in tissue repair and muscle growth by activating satellite cells and increasing anabolic hormones. It also draws water into muscle cells, improving hydration and potentially leading to a fuller appearance.
Boosts Brain Function: Creatine is stored in the brain and can support cognitive function, including memory and reasoning, particularly in older adults.
Provides Antioxidant Properties: Some research suggests creatine acts as an antioxidant, helping to neutralize free radicals and minimize oxidative stress.

Conclusion

Fish are a fantastic natural source of creatine, and species like herring, salmon, and tuna offer some of the highest concentrations. Integrating these fish into your nutrition diet provides a host of benefits, from enhanced muscle performance and recovery to improved brain health, alongside other key nutrients like omega-3s. For those with high athletic demands, however, obtaining optimal creatine saturation through diet alone can be challenging and impractical. In these cases, combining a creatine-rich diet with a high-quality creatine monohydrate supplement is a highly effective strategy. Ultimately, a balanced approach that leverages both whole-food sources and targeted supplementation can help you unlock your body's full potential for peak performance and overall wellness.

For more information on the wide-ranging benefits of creatine, consult reliable sources like the Cleveland Clinic.(https://my.clevelandclinic.org/health/treatments/17674-creatine)

A Final Word on Creatine and Diet

Whether you're an elite athlete or simply looking to support your daily energy and muscle function, incorporating fish into your diet is a smart move. Choose your fish wisely, prepare it carefully to preserve nutrient content, and consider supplementation if your needs exceed what food can realistically provide. With this informed approach, you can maximize your creatine intake and reap the rewards for your body and mind.

Frequently Asked Questions

Creatine is a compound stored in muscle cells that helps produce energy during intense exercise. It is found in fish because fish store creatine in their muscle tissue, just as humans and other animals do.

Herring is typically the fish with the highest creatine content, containing between 6.5 and 10 grams per kilogram when raw.

Cooking can cause some creatine loss in fish and meat, with higher heat and longer cooking times causing more degradation. Gentle cooking methods like steaming or poaching are best for preserving creatine.

For general health, a balanced diet including creatine-rich fish can contribute significantly. However, for high athletic performance, achieving optimal muscle creatine saturation through food alone is often impractical due to the large quantities required.

Getting creatine from fish provides the added benefit of other essential nutrients, such as heart-healthy omega-3 fatty acids, high-quality protein, and vitamins like D and B12.

Yes, canned tuna is a good source of both creatine and protein. Since the creatine content is relatively stable, canned tuna is a convenient option for boosting your intake.

Creatine is also found in red meats like beef and pork, as well as poultry. For vegans or vegetarians, supplementation with creatine monohydrate is often necessary, as plant-based foods contain little to no creatine.

Yes, the creatine itself is the same. However, the key difference is the quantity and concentration. Supplements offer a controlled and higher dose, while fish provides creatine in smaller, food-based amounts.

Raw salmon contains about 4.5 grams per kilogram, while raw cod has approximately 3 grams per kilogram.