Creatine is an organic compound that helps produce energy and keeps muscles healthy and strong. It is found in certain foods like seafood, meat, and poultry.

8 Foods High in Creatine To Boost Muscle Growth

Your body produces creatine, an organic compound that helps produce energy and keeps muscles healthy and strong.1

Many athletes take creatine supplements to boost muscle growth, improve exercise performance, and support recovery.2

Some research suggests that creatine may also benefit brain function, improve blood sugar control, and slow down muscle loss as you age.1

Creatine in Foods

Creatine is naturally found in seafood, meat, and poultry, but not in plant foods.3

Fish, cows, pigs, and chickens store over 90% of their creatine in muscle tissue.41 Some fish and beef contain similar amounts of creatine per pound (raw), but some fish, such as herring, have more creatine.5

Total creatine is 45% more abundant in white, fast-twitch (type I) muscle fibers than in red, slow-twitch (type II) muscle fibers.6 Fish typically have more white muscle to meet the high-energy demands of swimming, which may explain why some seafood contains more creatine.7 Ultimately, the amount of creatine varies by species.

Keep in mind that cooking can cause some creatine losses in both seafood and meat.

1. Herring

Creatine: 1.25 grams per 4-ounce serving

Kippered herring is usually served with crackers or scrambled or poached eggs. Herring contains up to 5 grams of creatine per pound, or 1.25 grams per 4 ounces raw, making it one of the richest sources of creatine.8

Just 100 grams (a little over 3 ounces) of kippered herring has nearly 25 grams of protein and contains 11% and 9.5% of the Daily Value (DV) for magnesium and potassium, respectively.910

2. Salmon

Creatine: 0.5 grams per 4-ounce serving

Salmon contains up to 0.5 grams of creatine per 4-ounce serving (2.0 grams per 1 pound raw).5 Due to its higher fat content, salmon is a rich source of omega-3s, polyunsaturated fatty acids that contribute to brain and heart health.11

Salmon is a good source of protein, and it contains nutrients like calcium, potassium, and vitamins A and B12.12

3. Plaice

Creatine: 0.23 grams per 4-ounce serving

American plaice is a type of flounder. Plaice is in the same family as flounder, sole, and halibut.13 It is a flat fish with two right eyes found in the deep waters of the New England and mid-Atlantic regions.14

Plaice contains 0.9 grams per pound (0.23 grams per 4-ounce serving).5 It is considered a lean fish because it has less than 4 grams of fat per 100 grams.15

4. Tuna

Creatine: 0.45 grams per 4-ounce serving

Like salmon, bluefin tuna is a cold-water fish with higher fat and omega-3 content than leaner fish.16171819 It contains 1.8 grams of creatine per pound, or nearly 0.45 grams per 4-ounce serving.205

Bluefin tuna is one of the few food sources of vitamin D, with 5.7 micrograms per 3.5 ounces (100 grams), or 28% of the DV. The same serving contains 36.5 micrograms of selenium, or 66% of the DV. It is also a source of heart-healthy B vitamins.920

Bluefin tuna is commonly used in sushi and is sometimes available canned.

5. Cod

Creatine: 0.35 grams per 4-ounce serving

Cod contains 1.4 grams per pound of creatine, or 0.35 grams per 4-ounce serving.5 The same serving also delivers 20 grams of satiating protein and bone-boosting nutrients like calcium, magnesium, and vitamin D.21

6. Pork

Creatine: 0.57 grams per 4-ounce serving

Pork contains 2.3 grams of creatine per pound raw, providing 0.57 grams per 4-ounce serving.5 Pork also provides high-quality protein, B-complex vitamins, and essential minerals like iron and zinc.22

Pork loin, the leanest cut of pork, contains moderate levels of saturated fat compared to beef. It also has a balanced fatty acid profile, with nearly equal amounts of monounsaturated and saturated fatty acids.22

7. Beef

Creatine: 0.41 grams per 3-ounce serving

Lean cuts of beef contain 2 grams of creatine per pound (about 0.41 per 3-ounce serving). Lean beef is a high-quality protein offering essential nutrients like iron, zinc, and B vitamins, which contribute to energy and overall health.2324

8. Chicken

Creatine: 0.41 grams per 3.5-ounce (100-gram) serving

Chicken is a relatively affordable and easily accessible high-quality protein. Skinless, boneless chicken contains 0.36–0.39 grams of creatine per 100 grams (about 3.5 ounces).2 The same serving also provides 22.5 grams of protein.25

Choosing skinless chicken will reduce the saturated fat you consume