Which animal meat has the most creatine? An in-depth guide

December 11, 2025 •

4 min read

Herring is often cited as one of the richest dietary sources of creatine, containing significantly more per kilogram than popular choices like beef or chicken. While supplements are widely used, consuming creatine directly from whole food sources like animal meat offers numerous benefits alongside other vital nutrients.

Quick Summary

This article explores the richest natural sources of creatine from animal meat, comparing the content in various fish, red meats, and poultry. It details how cooking impacts creatine levels and discusses the benefits of dietary creatine for muscle health and performance.

Key Points

Herring is the top source: This fatty fish consistently shows the highest concentration of creatine among commonly consumed meats.
Pork and beef are also high: Both red meats are excellent sources, containing a significant amount of creatine per kilogram of raw meat.
Cooking reduces creatine: High-heat cooking methods like frying or grilling can degrade creatine levels by 30-50%.
Supplements are more concentrated: While diet is beneficial, achieving high performance-enhancing doses of creatine through food alone can be difficult and require large quantities.
Diet offers broader nutrition: Consuming creatine from whole animal meats provides not just creatine, but also protein, vitamins, and minerals that support overall health.
Vegetarians have lower stores: Individuals following vegetarian or vegan diets typically have lower muscle creatine stores due to the absence of animal products.

Understanding Creatine in Animal Meats

Creatine is a compound composed of three amino acids: L-arginine, L-glycine, and L-methionine. While the body produces some creatine naturally, a portion of it is also obtained through the diet, primarily from animal-based foods. This phosphagen system is crucial for cellular energy production, particularly in muscle tissue, where it helps rapidly replenish adenosine triphosphate (ATP) during short bursts of high-intensity activity. Athletes and fitness enthusiasts often seek to maximize their intake of creatine to enhance strength, power, and muscle mass. When it comes to natural food sources, animal meat is the primary vehicle for creatine, with significant variations in concentration depending on the species and type of meat.

The Highest Creatine Meats

For those looking to maximize their creatine intake from natural foods, certain animal meats stand out due to their exceptionally high concentrations. Among these, some fish species often top the list. The creatine content is measured in raw form, as cooking can significantly degrade it. High-heat methods can destroy between 30% and 50% of the creatine.

Herring

Herring consistently ranks at the top for creatine content, with some sources reporting figures as high as 6.5 to 10 grams per kilogram of raw fish. This fatty fish is also an excellent source of omega-3 fatty acids, which provide additional health benefits for reducing inflammation and supporting overall well-being. The combination of high creatine and heart-healthy fats makes herring a powerhouse food for athletes and health-conscious individuals.

Pork

Following closely behind certain fish, pork is another rich source of creatine. It contains around 5.0 grams per kilogram of raw meat. Leaner cuts of pork, such as tenderloin, provide a great balance of high protein and creatine while keeping fat intake in check. Pork also offers a substantial amount of B vitamins and zinc, which are essential for energy metabolism and immune function.

Beef

Red meat, particularly beef, is one of the most well-known dietary sources of creatine. A pound of raw beef can contain approximately 4 to 5 grams of creatine, putting it on par with or slightly below pork. Different cuts of beef can have varying amounts, but most red meat is a reliable source. Beef also provides high-quality protein, iron, and B vitamins, making it a staple for muscle-building diets. For those conscious of fat intake, opting for leaner ground beef or select cuts is advisable.

Creatine Content in Other Animal Meats

While herring, pork, and beef are among the leaders, other animal meats also contribute to daily creatine intake, albeit in smaller amounts. Incorporating a variety of these sources can help maintain consistent levels.

Salmon: A fatty fish rich in omega-3s, salmon offers a good amount of creatine, typically around 4.5 grams per raw kilogram.
Tuna: Another popular fish, tuna provides a solid creatine dose, with about 5.5 grams per raw kilogram.
Chicken and Turkey: These poultry options are leaner and contain less creatine than red meat, but they are still valuable contributors. Raw chicken contains around 4.0 grams per kilogram, while turkey is slightly lower at 3.8 grams per kilogram.
Cod: A leaner white fish, cod has a modest creatine content of approximately 3.0 grams per raw kilogram.
Lamb: This red meat is a strong source of creatine, estimated at around 4 grams per pound, similar to beef.

The Impact of Cooking on Creatine

It is crucial to consider preparation methods when consuming meat for its creatine content. High-temperature cooking, such as frying or grilling, leads to a significant loss of creatine, as it converts into an inactive waste product called creatinine. This conversion is accelerated by heat and time. To preserve as much creatine as possible, it is best to use gentler cooking techniques. Steaming, poaching, or slow-cooking on lower heat can help retain more of the nutrient. For red meat, cooking it rare or medium-rare will preserve more creatine than cooking it well-done.

Comparison of Creatine in Raw Animal Meats

To provide a clear overview, here is a comparison table of the approximate creatine content in various raw animal meats, based on recent nutritional analyses.


Animal Meat	Approximate Creatine Content (g/kg raw)
Herring	6.5 - 10.0
Tuna	5.5
Pork	5.0
Beef	4.5
Salmon	4.5
Chicken	4.0
Turkey	3.8
Cod	3.0

Conclusion: Making the Right Dietary Choices

While consuming animal meat is an excellent way to get natural creatine, achieving the high doses often associated with optimal athletic performance can be challenging through diet alone. To get 3 to 5 grams of creatine daily, one would need to eat a considerable amount of meat, such as around a kilogram of raw beef or half a kilogram of herring. For this reason, many athletes still opt for supplementation with creatine monohydrate to ensure precise and convenient dosing. However, incorporating a variety of creatine-rich animal meats into a balanced diet can provide a solid foundation for muscle health and overall well-being. Ultimately, the best approach depends on individual dietary goals and preferences, balancing the benefits of whole-food nutrition with the targeted efficacy of supplementation. For additional information on creatine's function and health benefits, you can consult sources like the Cleveland Clinic.

Frequently Asked Questions

Yes, high-temperature cooking methods like grilling or frying can destroy a significant portion of creatine, with estimates suggesting losses of 30% to 50%. Gentle cooking techniques are recommended to preserve more of the creatine.

For achieving muscle saturation levels needed for optimal athletic performance, supplements are more efficient. While dietary creatine is beneficial, you would need to eat a very large amount of meat daily to match the dose of a standard supplement.

Yes, studies show that people on meat-free diets typically have lower muscle creatine stores. Plant-based foods contain minimal to no creatine, though some sources can provide the amino acid building blocks for the body to produce its own.

Beef has a higher creatine content than chicken. Raw beef contains approximately 4.5 grams per kilogram, while raw chicken contains about 4.0 grams per kilogram.

For general health, yes, a balanced diet including animal meat can provide adequate creatine. However, for bodybuilders or athletes aiming for specific performance benefits, meeting the recommended daily intake (e.g., 3-5 grams) through food alone is challenging.

Creatine is a compound stored in your muscles for energy, while creatinine is the waste product formed when creatine is broken down. High-heat cooking converts some creatine into creatinine, reducing the available creatine in the meat.

Herring is reported to have the highest creatine content of most fish, with levels that can be significantly higher than other types like tuna or salmon.