10 Foods High in Creatine: How To Boost Your Diet Naturally

An overhead shot of sliced salted herring fish fillets on a wood cutting board with sprigs of thyme, garlic cloves, and a small bowl of coarse pink salt.

Creatine content: 0.7–1.1 grams per 4-ounce serving

Herring is one of the best food sources of creatine, supplying up to 1.1 grams per 4-ounce raw serving.5 It’s also rich in heart-healthy omega-3 fatty acids, along with:6

Vitamin B12
Vitamin E
Vitamin D
Iodine
Iron
Selenium

2. Pork

Two raw pork loin chops on a wood tray with fresh herb springs (rosemary and thyme) and a bowl of coarse pink salt and a bowl of whole peppercorns, on a rough wood table surface — Pork is an excellent source of protein and vitamins and minerals.Vladimir Mironov / Getty Images

Creatine content: 0.6 grams per 4-ounce serving

Pork offers creatine along with protein, phosphorus, zinc, selenium, and B vitamins.7 A 4-ounce serving provides around 0.6 grams of creatine.5 If you’re eating pork to boost your creatine, choose lean cuts like pork tenderloin, which are better for heart health.8

3. Veal

Overhead shot of five raw uncooked veal steaks with scallions, parsley, lemon, rosemary herbs and seasoning on gray background with kitchen knife — Veal is a good source of creatine, phosphorus, B vitamins, and zinc.istetiana / Getty Images

Creatine content: 0.6 grams per 4-ounce serving

Veal, the meat of calves, is another good source of creatine. It has a tender texture and provides important nutrients like protein, phosphorus, B vitamins, and zinc.9

A 4-ounce serving provides 25 grams of protein and 0.6 grams of creatine.109

4. Beef

A sliced beef steak on a plate with mixed greens. A fork and steak knife on a napkin, on a black table — Beef is high in protein and iron. The amount of creatine per serving may depend on the beef cut.antoniotruzzi / Getty Images

Creatine content: 0.5–1.07 grams per 4-ounce serving

Beef is another source of creatine, with around 0.5 grams per 4-ounce serving.5 It’s also high in protein and covers around 14% of your daily iron needs. When possible, opt for leaner cuts of beef (93% lean meat/7% fat) for less saturated fat.11

The exact amount of creatine in meat can vary depending on the cut and how it’s prepared. Raw beef may contain as much as 0.7 grams or more per 4-ounce serving.12

5. Lamb

Raw lamb chops on a wood surface with thyme sprigs. — Like beef, the amount of creatine in lamb may depend on the cut of meat.slowmotiongli / Getty Images

Creatine content: 0.5–2.1 grams per 4-ounce serving

Lamb is another good source of creatine. Some studies suggest it may have more creatine than beef, depending on the cut.12

A 4-ounce serving of raw lamb can have anywhere from 0.5 to 2.1 grams of creatine. Like other meats, cooking lamb can lower its creatine content. A 4-ounce serving of cooked lamb may contain about 0.3 to 1.3 grams of creatine, depending on how it’s prepared.12

Lamb is also a good source of protein, iron, and B vitamins, which support muscle health and energy levels.1314

6. Salmon

Raw salmon fillet on a cutting board with fresh cilantro, peppercorns, lemon wedges, and oil. — Salmon is an excellent source of heart-healthy omega-3 fatty acids.Olha_Afanasieva / Getty Images

Creatine content: 0.5 grams per 4-ounce serving

Salmon is a popular fish packed with health-promoting nutrients. One 4-ounce cooked serving provides 29 grams of muscle-building protein and over 15% of your daily needs for:15

Potassium
Vitamin B6
Vitamin B12
Selenium

A 4-ounce raw serving provides 0.5 grams of creatine.5

Salmon is one of the best dietary sources of omega-3 fatty acids. These fats can help reduce inflammation, support immune function, and lower blood pressure.16

7. Tuna

Sliced sesame-crusted tuna steak on a wood serving plate — Tuna is a good source of creatine, omega-3 fats, vitamin D, and selenium.Whitestorm / Getty Images

Creatine content: 0.3–0.7 grams per 4-ounce serving

Like salmon, tuna is a good source of omega-3 fats. It also has important nutrients like vitamin D, vitamin B12, and selenium, which many people don’t get enough of. A 4-ounce serving of bluefin tuna can give you up to 0.7 grams of creatine. This same serving size covers 27% of your daily vitamin D and 64% of your selenium needs.17

8. Cod

Two roasted cod fillets in a skillet with lemon and rosemary. A bowl of coarse pink salt sits to the side. — Cod is high in protein and provides some vitamin D.Vladimir Mironov / Getty Images

Creatine content: 0.3–0.5 grams per 4-ounce serving

Cod provides up to 0.5 grams of creatine per 4-ounce serving.5 This amount also provides 20 grams of high-quality protein and covers 5% of your daily vitamin D needs.18

9. Chicken

Two grilled chicken legs, green onion, dill and lime on wooden board viewed from above. — Chicken is high in protein. Steaming or broiling chicken may help preserve its creatine content.istetiana / Getty Images

Creatine content: 0.3–0.5 grams (g) per 4-ounce serving

Chicken is a good source of high-quality protein. It is also a good source of creatine, but the amount can differ depending on the cut.

A 4-ounce serving of raw chicken breast contains around 0.3 to 0.4 grams of creatine. Chicken thighs may be slightly higher, with about 0.3 to 0.5 grams per 4-ounce serving. Chicken juices also contain creatine, so cooking methods that retain juices, like steaming or broiling, may help preserve the creatine content.12

Opting for skinless chicken can cut down on the amount of saturated fat you consume.19