How Much Creatine in Eggs: A Comprehensive Guide

Creatine content in eggs

• Very low creatine content: Eggs contain creatine but in very low amounts that won't make a significant difference in total creatine storage
• Yolk concentration: Most of the creatine in eggs is found in the yolk
• Other nutrients: While low in creatine, eggs provide a wealth of other nutrients like protein, vitamins, and minerals that support overall health and muscle function

Comparison to other creatine sources

• Meat and fish superiority: Red meat and fish are much richer sources of creatine compared to eggs:
  • Herring: 3-4.5g per pound (highest content)
  • Beef: 1-2g per pound
  • Pork: About 5g per kilogram
  • Salmon: 4.5g per kilogram
• Poultry: Chicken and turkey contain more creatine than eggs but less than red meat, with chicken providing about 3g per kilogram
• Dairy products: Milk and yogurt contain creatine in smaller amounts compared to meats, but still more than eggs

Practical considerations

• Supplementation efficiency: To saturate creatine stores, you need 3-5g of creatine daily, which is much easier and cheaper to achieve through supplements than by eating large amounts of creatine-rich foods
• Daily requirement: A 154lb man needs about 2g of creatine daily to maintain stores, with the body producing 1g naturally
• Vegan/vegetarian considerations: Vegans and vegetarians naturally have lower creatine stores than meat-eaters and may benefit more noticeably from creatine supplementation

Factors affecting creatine content in eggs

• Pasture-raised vs. cage-free: Pasture-raised eggs may have higher nutrient content overall due to hens' diet and living conditions, but specific impact on creatine levels is not documented
• Hen diet: Supplementation of hen feed with 0.15% guanidinoacetate (GAA) for 15 weeks can increase creatine content in egg yolk and albumen