How Much Creatine is in Your Food? Here's the Breakdown

Following on from our recent article on 'Creatine for Women? BIG YES’, we wanted to take it one step further. If you’ve been wondering “Can I just get enough creatine from food?” — we did the digging for you.

Here’s a breakdown of the creatine content in 10 common foods, so you don’t have to go label-hunting:

🐟 Fish & Seafood

• Herring: 6.5–10 g per kg – 🏆 One of the highest!

• Salmon: 4.5 g per kg – a great source and delicious too

• Cod: 3 g per kg

• Tuna: 4 g per kg

• Shrimp: Trace amounts

🥩 Meat

• Beef: 4.5 g per kg

• Pork: 5 g per kg

🥛 Dairy

• Milk: 0.1 g per kg – not a significant source

🥦 Fruits & Veggies

• Trace or virtually none – great for fiber and nutrients, but don’t rely on them for creatine.

So… Can You Get Enough Creatine from Food?

You’d have to eat large quantities of meat or fish daily to reach the recommended 3–5g of creatine commonly used in supplementation – not exactly practical (or affordable) for most people.

This is especially relevant for:

• Active women

• Vegetarians or vegans (who consume little to no dietary creatine)

• Women in high-hormone fluctuation phases like menstruation, pregnancy, postpartum or menopause, when creatine metabolism is affected

  
  

Our Thoughts:

You can get creatine from food – but probably not enough. That’s why supplementation is such a game-changer, especially for women looking to support performance, brain function, mood, and muscle recovery.

As always, chat with your healthcare provider for individualised guidance.

Here's Our Source:

Williams, M. H., Kreider, R. B., & Branch, J. D. (1999). Creatine: The Power Supplement. In Google Books. Human Kinetics. https://books.google.co.in/books?id=BNA3sYQ38dIC&printsec=fr...

Carla & Team x