15+ Foods High in Creatine: Best Creatine Foods Ranked by Creatine Content

If you’re wondering what foods have creatine naturally, the best sources are animal-based proteins like herring, beef, salmon, pork, tuna and lamb. These foods high in creatine provide naturally occurring creatine that supports muscle energy production, strength, recovery and even brain health.

The top foods with creatine are typically fresh meats and fish because creatine is stored in muscle tissue. While the body makes some creatine on its own, many people use creatine foods and supplements to help support athletic performance, lean muscle growth and cognitive function.

Among all creatine foods, herring, red meat and certain fish varieties contain the highest concentrations per serving.

What is creatine?

Creatine is a naturally occurring compound stored primarily in muscle tissue that helps produce energy for short bursts of high-intensity activity.

Foods high in creatine are mainly animal-based proteins like fish, beef and pork because creatine naturally occurs in muscle tissue.

You likely know creatine monohydrate as the popular bodybuilding and muscle-gaining supplement used for decades by athletes, weight lifters and people working their physiques, but did you know it’s also a natural compound found in muscles? Not only that, but did you know there are foods high in creatine that can help you meet your daily needs as well?

It’s true. Creatine is a naturally occurring compound found primarily in muscle tissue that helps regenerate adenosine triphosphate (ATP), the energy currency of cells, especially during high-intensity, short-duration efforts.

Your body also manufactures it from amino acids (namely arginine, glycine and methionine), but most people do not get enough from food alone to reach recommended levels. Typical omnivore diets provide somewhere between one to two grams per day of creatine from food, yet many experts recommend three to five grams daily to saturate muscle stores, enhance strength and improve recovery.

Because creatine is so well-studied and because many people aim to maximize physical performance, muscle recovery or cognitive function, it helps to know which foods are high in creatine, how much you get per serving and whether supplementing makes sense.

So what foods have creatine, and which foods high in creatine should you eat to help meet these recommended levels? Let’s find out.

Foods high in creatine at a glance

The foods highest in creatine are herring, beef, lamb, salmon, tuna and pork.

Animal-based foods naturally contain the most creatine because creatine is stored in muscle tissue. Plant foods contain little to no creatine naturally.

What affects levels of creatine in foods?

Creatine is concentrated in animal muscle tissue, so foods from animals, particularly red meat and fish, are the richest dietary sources. Several factors affect creatine levels in food:

• Source animal type: Creatine is found almost entirely in animal products (meat, poultry, fish). Plants and plant-based foods contain negligible to zero creatine.
• Type of muscle fibers: White (fast-twitch) vs. red (slow-twitch) muscle fibers may differ in creatine content. Fish and some animals with high muscular activity tend to have more.
• Part of the animal/cut of meat: Different cuts have different muscle composition, varying fat or connective tissue, which dilutes creatine per weight if non-muscle parts are included.
• Cooking and processing: High heat, long cooking times and overcooking can degrade creatine. Some leaches, or chemical changes may reduce the effective amount.
• Storage/freshness: The fresher, minimally processed, raw/less cooked forms tend to preserve more creatine.

What foods have creatine naturally?

Creatine is found naturally almost exclusively in animal-based foods, especially red meat and fish. Foods with creatine include beef, lamb, pork, salmon, tuna, herring, sardines and chicken.

In general, the more muscle tissue a food contains, the more creatine it provides. This is why fish and red meat are considered the best dietary sources of creatine.

Plant-based foods do not naturally contain meaningful amounts of creatine, which is one reason vegetarians and vegans often have lower creatine stores than omnivores.

Best foods high in creatine

It’s not always easy to nail down the exact amount of creatine foods contain, but a host of studies agree that the following are some of the top foods high in creatine.

1. Herring

• Typical serving size: 4 ounces
• Creatine content per serving: 0.75-1.1 grams

Herring is one of the best foods high in creatine and among the richest natural dietary sources available.

Herring is a rich source of omega-3 fatty acids (EPA/DHA), high-quality protein, vitamin D, selenium and B vitamins. Its healthy fats support heart and brain health.

How to incorporate: Try pickled herring, smoked or steamed herring, or add it in salad. Because its flavor is strong, small amounts can go a long way. Pair with mild side dishes like potatoes or lightly seasoned vegetables.

2. Beef (lean cuts)

• Typical serving size: 4 ounces
• Creatine content per serving: 0.5-0.7 grams

Beef is one of the most popular creatine foods because it combines high-quality protein with naturally occurring creatine.

High in complete protein, iron (especially heme iron), zinc, B12 and creatine, beef, especially lean grass-fed beef, can fuel muscle repair. Lean cuts limit saturated fat while still delivering nutrition.

How to incorporate: Use grass-fed or pasture-raised where possible. Grill, sear or sauté lean steak, strips or ground beef. Avoid overcooking (medium rare to medium) to preserve creatine content and keep it among the top foods high in creatine.

3. Lamb

• Typical serving size: 4 ounces
• Creatine content per serving: 0.5-2.1 grams, depending on cut and freshness

Lamb meat is high in protein and a good source of B vitamins (especially B12), zinc and selenium. It offers healthy fats depending on cut as well.

How to incorporate: Roast or broil lamb chops, use in stews, or combine with herbs like rosemary and garlic. Avoid a heavily charred exterior to limit creatine loss.

4. Pork (lean cuts like pork tenderloin)

• Typical serving size: 4 ounces raw
• Creatine content per serving: 0.6 grams

Pork is high in protein. It’s also a good source of B vitamins (thiamin, B6, niacin), phosphorus and selenium.

Cuts like tenderloin are lower in fat.

How to incorporate: Grill or roast pork tenderloin. Consider stir-fry or lean pork chops. Avoid deep frying or heavily processed pork (like certain deli meats), which may add unhealthy fats and sodium.

5. Veal

• Typical serving size: 4 ounces
• Creatine content per serving: 0.6 grams

Similar to beef and pork, veal is a good source of protein. It tends to be tender so there’s less need for heavy cooking.

Veal delivers a good amount of iron, B vitamins and phosphorus as well.

How to incorporate: Use cutlets or medallions. Gently cook (light sear, grill) to preserve juiciness and creatine. Pair with vegetables or whole grain sides.

6. Salmon

• Typical serving size: 4 ounces
• Creatine content per serving: 0.5 grams

Salmon is one of the healthiest foods with creatine thanks to its omega-3 fats, protein and anti-inflammatory benefits.

Salmon is rich in omega-3s (EPA-DHA), vitamin D, selenium and protein. It’s known to help protect heart health, and studies have shown it can boost brain health as well.

That’s not all. Salmon has anti-inflammatory benefits that can support overall health, making it one of the best foods high in creatine to eat.

How to incorporate: Bake, steam or grill salmon; include it in salads or bowls; or make salmon patties. Limit cooking time to avoid creatine loss.

7. Tuna

• Typical serving size: 4 ounces
• Creatine content per serving: 0.3-0.7 grams depending on species (e.g., bluefin vs. lighter tuna)

Tuna fish is high in protein, B vitamins, vitamin D and selenium. It’s leaner than some fatty fish, and it’s been shown to aid in muscle repair and immune health.

How to incorporate: You can eat fresh or canned tuna so long as it’s of high quality. Make seared tuna steaks, tuna salad or homemade sushi. Mix it with healthy fats and greens.

8. Cod

• Typical serving size: 4 ounces
• Creatine content per serving: 0.3-0.5 grams

Low fat in fat while providing lean protein, cod is light on calories but offers a hearty dose of B12 and selenium. It has a mild flavor, making it versatile in culinary uses.

How to incorporate: Bake, steam, or use it in fish stews or cod fillets. Pair it with citrus and herbs.

9. Chicken

• Typical serving size: 4 ounces (breast or thigh)
• Creatine content per serving: 0.3-0.5 grams

Chicken is perhaps the most popular lean protein food around. It’s a good source of niacin, B6 and phosphorus as well, especially if you opt for free-range chicken.

How to incorporate: Chicken is one of the most versatile foods high in creatine. Try it in stir-fries, baked chicken, grilled, shredded for salads or tacos, etc. Avoid overcooking.

10. Turkey

• Typical serving size: 4 ounces
• Creatine content per serving: 0.3-0.5 grams

Turkey is another lean protein that’s high in B vitamins. Turkey breast in particular is lower in fat, and research has revealed this poultry food offers immune support thanks in part to minerals like selenium and zinc that it contains.

How to incorporate: Roast turkey, use ground turkey in sauces or cook up turkey breast slices. Pair it with vegetables and whole grains.

11. More fish varieties (trout, mackerel, sardines)

• Typical serving size: 4 ounces
• Creatine content per serving: varies but typically between 0.4-0.7 grams in fish like mackerel, trout, plaice and sardines

These healthier fish options are rich in omega-3s, vitamin D and selenium. Not only are they foods high in creatine, but they also hold many beneficial micronutrients.

How to incorporate: Grill, bake or roast them. Pair these creatine foods with leafy greens or whole grains, and avoid heavy frying.

12. Wild game meats (venison, bison, elk, etc.)

• Typical serving size: 4 ounces
• Creatine content per serving: varies but usually between approximately 0.5-1.2 grams; it’s not always precisely measured but likely similar to or somewhat higher than beef, depending on diet/activity of animal

Leaner than many farmed meats, game meat like venison, bison and elk meat are often rich in iron and B vitamins, while being lower in saturated fat. They have a more “wild” flavor profile. Others include mutton, rabbit and wild boar.

How to incorporate: Use ground wild game, steaks or strips in stir fries and stews. Marinate them to soften them up and add flavor. Avoid overcooking these foods high in creatine.

13. Shrimp/shellfish

• Typical serving size: 4 ounces
• Creatine content per serving: 0.1-0.2 grams

Shrimp has lower creatine compared to big fish or red meat, but it contributes to total daily intake. Shellfish also provides lean protein, iodine, selenium and some B vitamins, and it’s low in fat with minimal calories. However, many people avoid shellfish for several reasons, including the potential for a shellfish allergy.

How to incorporate: Try shrimp stir-fries, shrimp in soups, or shellfish with garlic and herbs. Minimize overcooking to preserve texture and nutrient content.

14. Milk and dairy (cow’s milk, some cheeses)

• Typical serving size: 1 cup milk or small cheese portion
• Creatine content per serving: 0.1-0.2 grams

Milk and dairy products are high in calcium, vitamin D (if fortified), protein, B2 and phosphorus. They’re helpful in boosting creatine levels in diets that include some animal products but little meat.

How to incorporate: Drink as beverage, use cheese in moderation, eat yogurt, and use milk in cooking or smoothies.

15. Organ meats (kidney, heart, liver)

• Typical serving size: 3 to 4 ounces
• Creatine content per serving: varies but usually between approximately 0.5-1.2 grams; it’s not always well tabulated in public studies, but organ meat is muscle tissue with high metabolic activity so it’s likely similar to or slightly above standard muscle meats per gram, depending on the organ.

Organ meats like liver are extremely nutrient-dense. These foods high in creatine also supply plenty of iron, B12, many trace minerals, vitamin A, CoQ10 and more. They’re often overlooked but highly beneficial.

How to incorporate: Try liver pâté, small portions mixed into ground meat, heart stew or kidney in traditional dishes. Cook lightly to preserve flavor.

Best foods with creatine for muscle growth

The best creatine foods for muscle growth are typically lean red meat and fatty fish because they combine naturally occurring creatine with complete protein.

Some of the best options include:

• Herring
• Lean beef
• Lamb
• Salmon
• Tuna
• Sardines
• Chicken breast

These foods high in creatine can help support ATP production, muscle recovery, strength gains and exercise performance. That’s why they’re among the best muscle-building foods.

Benefits of eating creatine foods

There are many benefits of creatine for women and men alike. Here are some of the top reasons to eat more foods high in creatine:

• Improved athletic performance: Faster ATP regeneration in muscle can translate into better high-intensity work, sprinting weight lifting.
• Enhanced recovery: If you regularly consume foods with creatine and/or take a creatine supplement, it may lead to less muscle damage and soreness, faster muscle repair, and perhaps better adaptation from workouts.
• Support for lean muscle mass: Research has revealed that creatine can help maintain or increase muscle, especially when paired with resistance training.
• Cognitive and neurological benefits: Some research suggests creatine helps with brain energy metabolism, possibly supporting memory, mood and brain fatigue, especially under stress or sleep deprivation.
• Potential aging and disease support: Research also has relayed that it may help with sarcopenia (age-related muscle loss), neurodegenerative diseases and possibly metabolic health.

Foods high in creatine vs. creatine supplements

While creatine foods can help increase creatine intake naturally, most people do not consume enough dietary creatine to fully saturate muscle stores.

For example, many studies on creatine monohydrate use doses of three to five grams daily, while typical diets provide only one to two grams per day.

Foods with creatine are still highly beneficial because they also provide protein, vitamins, minerals and healthy fats. However, athletes and highly active individuals may still benefit from supplementation in addition to eating creatine-rich foods.

When to take creatine supplements

Even with high-creatine foods, many people (especially vegetarians/vegans, older adults or athletes under heavy training) may not reach the levels recommended in performance or therapeutic studies. A creatine supplement can help.

Who might need supplements?

• Vegetarians/vegans (dietary sources minimal)
• Athletes doing high-intensity or strength training
• Older adults, especially if dealing with muscle loss
• People recovering from injury or certain medical conditions
• Anyone looking to hit the recommended three to five grams

How to reach recommended levels:

• Food alone may supply about one gram per day in typical omnivore diets, potentially even up to two. That still leaves most people short, even those who eat foods with creatine. Supplements often provide three to five grams on their own to raise muscle creatine stores fully.
• Some protocols use a “loading phase” (roughly 0.3 grams per kilogram of body weight per day for about five to seven days), then maintenance at about three to five grams a day. Others skip loading and just use steady daily dosing.

How to take in a loading phase:

• Divide the total daily loading dose into three to four smaller doses throughout the day to reduce gastrointestinal discomfort.
• Take with some carbohydrates or protein (mixed meal) to enhance uptake.
• Stay well hydrated. Creatine pulls water into muscle cells.

Creatine monohydrate remains one of the most extensively researched sports nutrition supplements, with studies supporting its benefits for strength, recovery, lean muscle growth and cognitive performance.

Risks and side effects

While creatine is the most research supplement around and is typically safe, there are some potential side effects to be aware of, including:

• Water retention: Initial weight gain from water in muscles is common but not fat gain.
• Digestive issues: Some people may experience stomach upset or diarrhea, especially when taking large doses or poor-quality supplements.
• Kidney concerns: In healthy people, standard doses (about three to five grams a day) appear safe. If you have pre-existing kidney disease or are taking medications that affect kidney function, consult a healthcare provider before upping creatine intake.
• Possible interactions: Be cautious mixing with other supplements and drugs. Quality matters.
• Overcooking meat: High temperatures degrade creatine. Charred meat may lose creatine and form unwanted compounds.

Frequently asked questions

What foods have creatine naturally?

Foods that naturally contain creatine include beef, lamb, pork, salmon, tuna, herring, sardines and chicken. Fish and red meat tend to contain the highest amounts.

Which food has the most creatine?

Herring is considered one of the richest natural food sources of creatine, followed by red meat and certain fish varieties, like salmon and tuna.

Do eggs contain creatine?

Eggs contain very small amounts of creatine compared to meat and fish. They are better known for their protein content rather than as a significant creatine source.

Do plant foods contain creatine?

Most plant foods contain little to no creatine naturally. This is one reason vegetarians and vegans often have lower creatine stores than omnivores.

Can you get enough creatine from food alone?

For many omnivores, food can supply one to two grams per day, but this is often below what many studies use to saturate muscle (about three to five grams daily). So eating foods high in creatine helps a lot but likely will not be sufficient for max performance in many cases.

Many people can obtain one to two grams of creatine daily from foods high in creatine, but higher amounts often used for athletic performance typically require supplementation.

Do plant-based diets supply creatine?

There is very little to none in most plants. Vegetarians and vegans usually have lower muscle creatine stores.

Some foods like milk and dairy can offer small amounts, but essentially the main sources are animal products. Supplementation may be especially helpful for those diets.

Are supplements superior to food sources?

It’s always a good idea to get nutrients from real, whole food sources, but as noted, it’s difficult to consume enough foods with creatine to reach three to five grams per day.

Supplements allow more precise, higher doses with less food volume (vs. eating many pounds of meat/fish), and they are convenient. But whole-food sources deliver other nutrients (like protein, micronutrients and healthy fats), so it’s best to combine both as needed.

How long does it take to saturate muscle stores with creatine?

With a loading protocol, saturation may be reached in five to seven days. With lower daily intake (without loading), it may take three to four weeks or longer to reach similar levels.

Is creatine safe for long-term use?

Studies over many months to years in healthy adults show standard doses are safe. However, monitoring is advised in those with pre-existing conditions. Choosing high-quality, tested supplements is important as well.

Key takeaways

• The best foods high in creatine are herring, beef, lamb, salmon and tuna.
• Fish and red meat naturally contain the most dietary creatine.
• Plant foods contain little to no creatine naturally.
• Creatine foods can support muscle growth, recovery, exercise performance and brain health.
• Most people get only one to two grams of creatine daily from food.

Conclusion

• Creatine is a powerful, well-researched compound that supports energy, muscle performance, recovery and cognition.
• While many people do not get the three to five grams per day that research often recommends, eating foods high in creatine, primarily meats and fish, and taking creatine supplements when needed can help bridge the gap.
• In addition, many of the foods high in creatine double as high-protein foods. They’re also typically high in omega-3s, iron and B vitamins.
• If you’re seeking to maximize strength, performance or recovery, include several of the top creatine foods in your diet, avoid overcooking them and consider supplementing if you fall into a group likely to benefit.