Which Food Contains the Highest Creatine?

November 21, 2025 •

3 min read

According to research, the small, oily fish herring can contain the highest concentration of natural creatine among all foods, providing as much as 6.5 to 10 grams per kilogram. This makes herring a top contender when exploring which food contains the highest creatine, especially compared to red meats and other fish sources.

Quick Summary

This article explores the foods richest in creatine, highlighting herring as a leading natural source. It details the creatine content in various animal products like red meat and fish, explains the factors that affect dietary creatine intake, and outlines the dietary options for vegetarians and vegans.

Key Points

Herring is the top food source: Herring contains the highest concentration of creatine, with levels reaching up to 10g per kilogram in raw fillet.
Red meat is a rich source: Both pork and beef are excellent creatine sources, with raw pork containing about 5g/kg and raw beef around 4.5g/kg.
Cooking affects creatine levels: High-temperature cooking methods can significantly reduce creatine content by 30-50%, so gentle cooking is recommended.
Creatine is absent in plant foods: Vegetarians and vegans cannot obtain creatine directly from their diet, but they can consume foods with creatine-precursor amino acids like glycine, arginine, and methionine.
Supplements are more efficient for high intake: Achieving athletic-level creatine intake (3-5g daily) from food alone is difficult and would require consuming very large quantities.
Dairy contains minimal creatine: While dairy products like milk and cheese have some creatine, the amount is minimal compared to meat and fish.

The question of which food contains the highest creatine is a frequent one for athletes and fitness enthusiasts looking to optimize their performance naturally. While the body produces some creatine, dietary sources, especially from animal products, are essential for replenishing stores. Understanding the creatine content of different foods can help you make informed decisions to fuel your muscles effectively.

The Top Contender: Herring

When examining foods based on their creatine density per kilogram, herring consistently comes out on top. This small, oily fish can pack a powerful punch, with some varieties containing up to 10 grams of creatine per kilogram. A typical serving can provide around 1 gram of creatine, along with other key nutrients like omega-3 fatty acids, vitamin B12, and vitamin D.

Creatine in Other Animal Proteins

While herring may hold the top spot, several other animal-based foods are excellent sources of natural creatine. Red meats, in particular, are known for their high concentration. Pork, for example, is a rich source, containing approximately 5 grams of creatine per kilogram of raw meat, while beef provides around 4.5 grams.

Red Meat: Beef and pork are consistently cited as strong creatine sources, providing about 0.5 to 1 gram per typical serving. These are also great sources of protein, iron, and zinc.
Fish and Seafood: Besides herring, fish like salmon and tuna are also packed with creatine. Salmon offers about 4.5 grams per kilogram, while tuna is around 5.5 grams per kilogram in its raw state. Cod and other white fish also contribute, although in smaller amounts.
Poultry: Chicken and turkey contain less creatine than red meat or fish but still offer notable amounts, with about 3.5 to 4 grams per kilogram of raw meat. This makes them a leaner option for consistent creatine intake.

The Challenge for Plant-Based Diets

Plant-based foods do not contain creatine. Vegetarians and vegans have lower natural creatine stores and must rely on their body's endogenous production or supplementation. The body synthesizes creatine from the amino acids arginine, glycine, and methionine. Therefore, consuming plant-based foods rich in these precursor amino acids can support the body's natural production.

Plant-Based Sources of Creatine Precursors:
- Nuts and Seeds: Pumpkin seeds, almonds, and walnuts are rich in creatine-building amino acids.
- Legumes: Lentils, chickpeas, and beans provide essential amino acids for creatine synthesis.
- Dairy (for vegetarians): Parmesan cheese is one of the few vegetarian options with a more concentrated creatine content, around 2.9 grams per 100-gram serving.

Factors Influencing Creatine Content and Absorption

Several factors can impact how much creatine you get from food, with cooking being a major consideration. High-temperature methods like grilling or frying can degrade up to 50% of a food's creatine content, while gentle methods like steaming or poaching are better for retention. The form of creatine in food is also less concentrated than in supplements, meaning you'd need to consume a large quantity to match a standard supplement dose.

Comparison of Creatine-Rich Foods


Food (Raw)	Approx. Creatine (g/kg)	Approx. Creatine per 100g	Dietary Benefits Beyond Creatine
Herring	6.5 - 10.0	0.65 - 1.00	Omega-3 fatty acids, vitamins D and B12
Tuna	5.5	0.55	Protein, vitamin B12, vitamin D
Pork	5.0	0.50	Protein, B vitamins, zinc
Beef	4.5	0.45	Protein, iron, zinc
Salmon	4.5	0.45	Omega-3 fatty acids, protein, vitamin D
Chicken	3.5 - 4.0	0.35 - 0.40	Protein, selenium, phosphorus

Conclusion

When determining which food contains the highest creatine, herring and other oily fish like tuna and salmon stand out as extremely dense sources on a per-kilogram basis. Red meats like pork and beef also offer substantial amounts. While animal products are the primary dietary source, those on plant-based diets can support their body's natural synthesis by eating foods rich in creatine precursor amino acids. Ultimately, a balanced diet including these foods can help maintain adequate creatine levels for supporting muscle function and energy. However, to meet the higher daily requirements often recommended for athletic performance (typically 3–5g), supplementation is generally a more practical and effective option. For those with kidney conditions, it is important to consult a healthcare professional before significantly altering creatine intake.

Here is a reputable link for further reading on creatine and dietary sources

Frequently Asked Questions

Herring is typically cited as having the highest concentration of creatine, with a standard serving (e.g., 4 ounces) providing approximately 1 gram.

For typical daily needs, a balanced diet with meat and fish can provide enough creatine. However, for the higher doses often used by athletes (3-5 grams per day), it is very difficult to achieve this level through food alone, making supplementation more practical.

Yes, high-temperature cooking methods can significantly reduce the creatine content in meat and fish. To preserve creatine, use gentle cooking methods like poaching or steaming.

No, creatine is not found in plant-based foods. However, vegans and vegetarians can consume foods containing the amino acids (arginine, glycine, methionine) that the body uses to produce its own creatine.

Both red meat and fish are excellent sources, but some fish, like herring, have a higher creatine concentration per kilogram than common red meats like beef or pork. Red meat and fish are roughly comparable on a per-serving basis.

Chicken contains a respectable but lower amount of creatine compared to red meat and fish, with about 3.5 to 4 grams per kilogram of raw meat.

Creatine is a compound that helps supply energy to all cells in the body, primarily muscle cells. It helps produce a steady supply of energy for muscle contraction, especially during exercise.