Foods with the Highest Creatine Content

As we already know, creatine is a nitrogenous compound naturally found in muscle tissue, playing a fundamental role in energy production within the body.

In the sports field, its effects on strength and anaerobic performance have been widely studied, making it a popular supplement.

However, before resorting to supplements, many people prefer to obtain creatine through foods that naturally contain it.

Herring

Herring is one of the fish with the highest creatine content, reaching approximately 6-7 g of creatine per kilogram of raw meat.

The content may vary depending on whether it is consumed fresh, pickled, or smoked.

Salmon

Salmon typically contains around 4-5 g/kg of creatine in raw meat.

Additionally, it is a significant source of omega-3 fatty acids, making it a healthy alternative.

Tuna

Tuna, especially bluefin tuna, can provide approximately 4 g/kg of creatine in its raw portion.

Like salmon, it offers high-quality proteins and omega-3 fatty acids.

Cod

Cod has a slightly lower concentration than the fish mentioned above, with an estimated 3-4 g/kg of creatine.

Its macronutrient profile is very lean, making it a high-protein, low-calorie food.

Beef

Beef is one of the richest land-based sources of creatine, with values ranging from 4 to 5 g/kg in lean cuts.

The variation depends on the cut (loin, rib, flank) and the cooking method.

Chicken

Chicken generally has a slightly lower creatine content than red meat; dark meat (thighs, drumsticks) has the highest concentration, around 2.5-3.5 g/kg.

Chicken breast contains slightly less creatine.

Turkey Thigh

Similar to chicken, the turkey thigh has a higher creatine content than the breast, ranging around 2-3 g/kg.

It is a lean protein and popular in sports nutrition diets.