What foods have creatine in them naturally?

October 5, 2025 •

6 min read

Approximately half of the creatine in the human body comes from dietary sources, with the rest synthesized naturally by the body. For those seeking to increase their intake through a balanced diet, understanding what foods have creatine in them naturally is key for muscle health and athletic performance.

Quick Summary

Creatine is naturally found in animal products like red meat, fish, and poultry. These dietary sources can help support muscle energy production and athletic performance, but the quantity of creatine is often lower than what can be achieved with supplements. Cooking methods can affect the creatine content, and vegetarian or vegan diets are naturally low in this compound, though certain plant foods offer precursor amino acids.

Key Points

Animal Products are Richest: Red meat (beef, pork), fish (herring, salmon, tuna), and poultry are the best natural sources of creatine.
Creatine Levels Vary: The amount of creatine varies widely among foods, with herring having one of the highest concentrations.
Cooking Reduces Creatine: High-temperature cooking can significantly decrease the creatine content in meat and fish, so opt for gentler methods.
Plant-Based Options Use Precursors: Vegans and vegetarians can support their body's natural creatine production by consuming foods rich in precursor amino acids (arginine, glycine, methionine) like nuts, seeds, and legumes.
Supplements for Higher Doses: To achieve the higher doses often sought for athletic performance, supplements are a more convenient and cost-effective method than relying solely on food.
The Body Also Produces It: The liver, kidneys, and pancreas synthesize about half of the body's daily creatine needs.
Creatine Supports Energy: By increasing the availability of ATP, creatine helps improve short-burst, high-intensity performance and muscle growth.

What is Creatine and Why Is it Important?

Creatine is an amino acid derivative that plays a crucial role in the body's energy production, especially during high-intensity, short-duration activities like sprinting or weightlifting. The body's natural creatine stores primarily reside in the muscles, with a smaller amount in the brain and other tissues. By increasing the availability of adenosine triphosphate (ATP), the body's primary energy currency, creatine helps improve strength, power, and muscle mass.

The body can produce its own creatine from the amino acids glycine, arginine, and methionine, a process that occurs primarily in the liver, kidneys, and pancreas. However, daily intake from food is also a significant contributor to maintaining optimal levels, which is where a focused diet comes in. For many people, a balanced diet is enough, but athletes or those with dietary restrictions might need more careful planning to maximize their creatine levels.

The Best Natural Food Sources of Creatine

The most concentrated and readily available source of natural creatine comes from animal products, particularly meat and fish. Vegetarians and vegans, therefore, tend to have lower creatine levels due to their dietary choices.

Red Meat and Pork

Red meat, such as beef and lamb, is one of the richest dietary sources. A pound of raw beef can contain approximately 2 grams of creatine. Pork is another excellent source, with around 5 grams of creatine per kilogram of raw meat.

Beef: Contains notable levels of creatine, along with other essential nutrients like iron and B vitamins.
Pork: A good source, with creatine levels comparable to red meat, particularly in leaner cuts.
Lamb: A solid source of creatine, offering similar amounts to beef.

Fish and Seafood

Certain types of fish are exceptionally rich in creatine, often containing more than red meat. They also provide the added benefit of omega-3 fatty acids, which are important for overall health.

Herring: One of the highest natural sources of creatine, with concentrations ranging from 6.5 to 10 grams per kilogram of raw fish.
Tuna: A great option with a high creatine content, around 4.5 grams per kilogram.
Salmon: Contains approximately 4.5 grams of creatine per kilogram of raw weight, alongside its high omega-3 content.
Cod: Offers a leaner option for creatine intake compared to fattier fish, with about 3 grams per kilogram.

Poultry and Dairy

While they contain less creatine than red meat and fish, poultry and dairy products still contribute to your overall intake.

Chicken and Turkey: Good sources of lean protein, providing around 3.5 to 4 grams of creatine per kilogram of raw meat.
Milk and Cheese: Dairy products contain small amounts of creatine. For example, parmesan cheese is noted for a slightly higher content, though still significantly lower than meat.

Creatine from Plant-Based Sources

Pure creatine is not found in plant-based foods, making natural dietary intake challenging for vegans. However, many plant foods are rich in the precursor amino acids—arginine, glycine, and methionine—that the body uses to synthesize its own creatine.

Nuts and Seeds: Include almonds, walnuts, and pumpkin seeds, which are rich in precursor amino acids.
Legumes: Chickpeas, lentils, and white beans are all excellent sources of the amino acids needed for synthesis.
Soy Products: Foods like tofu and tempeh provide the necessary building blocks for endogenous creatine production.
Whole Grains: Certain whole grains, such as quinoa, contain glycine and arginine, which help support the body's natural synthesis.

The Impact of Cooking and Food Processing

One important factor to consider when relying on food for creatine is that heat can degrade the compound. High-temperature cooking methods, such as grilling or frying, can significantly reduce the creatine content of meat and fish. To maximize retention, gentler cooking techniques like poaching or steaming are recommended. For example, a well-done steak will have less creatine than a rare one. This is a crucial distinction between dietary creatine and supplements, which offer a standardized dose regardless of preparation.

Comparison: Natural Creatine vs. Supplements


Feature	Natural Food Sources	Creatine Supplements (e.g., Monohydrate)
Convenience	Requires careful planning, cooking, and consumption of large quantities.	Simple to use and easily measurable.
Quantity	To get a high dose, such as 5 grams, you would need to consume a very large amount of meat or fish (e.g., 1 kg of beef).	Provides a concentrated and precise dose in powder or capsule form.
Bioavailability	Creatine levels can be lost during cooking, affecting the total amount absorbed.	Standardized for high purity and bioavailability.
Additional Nutrients	Comes with other beneficial nutrients, such as protein, iron, and omega-3s.	Contains only creatine, with a focus solely on supplementation.
Cost	Can be expensive to consume enough high-creatine foods daily to meet athletic needs.	Generally more cost-effective for meeting higher daily requirements.
Suitability for Diets	High intake is primarily for omnivores, challenging for vegetarians and vegans.	Synthetic production is vegan-friendly and can be used by anyone.

How to Maximize Natural Creatine Intake

If you're an omnivore aiming to boost your creatine levels through diet, here's how to maximize your intake:

Choose the Right Cuts: Opt for red meats like beef, lamb, or pork. These typically have higher creatine concentrations than poultry.
Select High-Creatine Fish: Incorporate fish like herring, salmon, and tuna into your diet, which are some of the richest sources available.
Use Gentle Cooking Methods: Prepare your meat and fish using methods that minimize creatine loss, such as steaming, poaching, or light searing.
Focus on Precursor Amino Acids (for vegetarians/vegans): If you follow a plant-based diet, prioritize foods rich in arginine, glycine, and methionine to help your body produce its own creatine. Include legumes, seeds, nuts, and soy products in your meals.
Consider Your Overall Intake: For the average adult, a balanced diet including animal products can supply the daily maintenance dose of 1-2 grams. However, if you are an athlete, achieving the optimal 3-5 grams from food alone is difficult and often impractical.

Conclusion

Creatine is a naturally occurring compound essential for providing energy to muscle cells during intense exercise. While our bodies produce some creatine, the rest must come from our diet. Animal products, especially red meat and certain fish like herring and salmon, are the most potent natural food sources. For those who follow plant-based diets, while no direct sources exist, a focus on foods rich in creatine's precursor amino acids can support endogenous production. However, achieving the high doses often sought by athletes from food alone is impractical due to the large quantities required and the potential loss during cooking. For this reason, supplements remain a popular and effective way for many to ensure adequate intake. A balanced and informed dietary approach, whether focusing on natural sources or considering supplementation, is key to managing your creatine levels for health and performance.(https://www.sciencedirect.com/science/article/pii/S1756464621002176)

Is it better to get creatine from food or supplements?

Both have advantages; food offers other nutrients, but supplements provide a higher, more consistent, and convenient dose, especially for athletes or those with low dietary intake.

What are the best foods for natural creatine production in vegans?

Vegan diets should focus on foods rich in creatine precursor amino acids like arginine, glycine, and methionine, found in legumes, nuts, seeds, and soy products.

How much creatine is in a typical steak?

A pound of uncooked beef contains approximately 2 grams of creatine, but this amount can be reduced by high-temperature cooking.

Does cooking food destroy its creatine content?

Yes, high-heat cooking methods like frying or grilling can significantly degrade creatine content, with losses potentially reaching 30-50%.

Are dairy products a good source of creatine?

Dairy products like milk and cheese contain creatine, but in much lower concentrations compared to red meat and fish.

Can creatine be found in any plant-based foods?

Creatine itself is not found in plant-based foods, but the amino acids required for its synthesis in the body are abundant in many plant sources.

Is dietary creatine enough for athletes?

For athletes, the high doses needed to maximize muscle saturation (3-5 grams daily) are very difficult to achieve from food alone, making supplementation a more practical choice.

Frequently Asked Questions

The primary natural sources of creatine are animal products, with the highest concentrations found in red meat (beef, pork) and fish (herring, salmon, tuna). Poultry and dairy also contain smaller amounts.

Red meats like beef typically contain around 2 grams of creatine per pound of uncooked meat, though the exact amount can vary. Cooking methods can also affect the final creatine content.

Pure creatine is not found in plant-based foods. Vegetarians have lower dietary intake and can only rely on precursor amino acids from nuts, seeds, and legumes for their body to synthesize creatine.

Yes, high heat from cooking methods like grilling, frying, or barbecuing can degrade creatine. Gentler methods like steaming or poaching are better for preserving the creatine content.

While technically possible, it is very difficult and impractical. Obtaining the 3-5 grams per day recommended for athletic performance would require consuming very large quantities of meat or fish, making supplementation a more feasible option.

For those seeking to support their body's natural creatine synthesis, focus on foods rich in arginine, glycine, and methionine. Good sources include legumes, nuts, seeds, soy products like tofu, and whole grains.

When you get creatine from food, it comes bundled with other beneficial nutrients like protein, iron, and omega-3 fatty acids. This provides a more comprehensive nutritional profile compared to supplements alone.