Calories in Creatine: Nutrition Facts & Serving Sizes
Per 1 scoop (5g)
Per 100g
Source: Web research, March 2026.
One scoop of creatine monohydrate (5g) contains 0 calories with 0g of protein, 0g of carbs, and 0g of fat. Per 100g, creatine provides 0 calories. Creatine is an amino acid derivative found naturally in skeletal muscle and synthesized in the body from arginine, glycine, and methionine. It is stored as phosphocreatine and used to rapidly regenerate ATP during high-intensity efforts. A standard 5g daily dose is the maintenance protocol. Creatine monohydrate is the most researched form and performs identically to more expensive variants. The supplement contains zero calories and adds no macros to your daily intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 scoop (5g) | 0 | 0g | 0g | 0g | 0g |
| 100g | 0 | 0g | 0g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 0 | |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Creatine
Creatine is the most well-supported performance supplement in sports science. At 0 calories per dose, it delivers measurable strength and power gains without any caloric cost.
The mechanism is straightforward: during explosive efforts like heavy squats or sprints, your muscles burn through ATP rapidly. Phosphocreatine donates a phosphate group to regenerate ATP, extending the window before fatigue sets in. This gives you 1-3 more reps at near-maximal weights and faster recovery between sets.
Research shows average strength improvements of 5-15% when combined with progressive resistance training. Lean mass increases from creatine are partly due to intracellular water retention in muscle cells, which enhances cell volumization and supports muscle protein synthesis.
Emerging research points to cognitive benefits as well, including improved working memory and mental performance under stress or sleep deprivation. For those who train hard and need to stay sharp, this is a secondary but real benefit.
Dose: 3-5g daily. Timing does not significantly impact results, though post-workout with a carb and protein meal may offer a slight advantage. A loading phase (20g per day for 5-7 days) is optional and saturates muscles faster but is not required. Creatine monohydrate is the most cost-effective form available.
Dietary Considerations
Creatine is calorie-free with zero impact on macros or calorie tracking. Synthetic creatine monohydrate is vegan-friendly (not derived from animals). It is naturally gluten-free. Expect 1-3 lbs of weight gain in the first week from intracellular water retention. This is not fat gain. Long-term use is safe with no established need for cycling off. Creatine does not cause hair loss at normal doses despite common online claims.
Daily Intake (100g)
100g of creatine provides 0% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in creatine?
Creatine monohydrate has 0 calories per serving. A standard 5g scoop contains zero calories, zero protein, zero carbs, and zero fat. It is one of the few supplements that adds absolutely nothing to your caloric intake.
Does creatine make you gain weight?
Creatine causes water retention in muscle cells, typically adding 1-3 lbs within the first 1-2 weeks. This is intracellular water, not fat. Your muscles appear fuller and performance improves. Body fat percentage is not affected.
When should I take creatine?
Consistency matters more than timing. Taking creatine post-workout with a carb and protein meal may offer a slight benefit, but the most important thing is taking 3-5g daily. Missing a day occasionally is not a problem since creatine saturates muscle stores over weeks.
Is creatine safe long-term?
Yes, creatine monohydrate has decades of safety data. It is one of the most studied supplements in existence. No significant adverse effects have been found in healthy people at normal doses of 3-5g per day. Stay hydrated as creatine draws fluid into muscle cells.
Do I need to load creatine?
Loading (20g per day for 5-7 days) saturates your muscles faster, reaching full effect in about a week. At 5g per day without loading, full saturation takes 3-4 weeks. Both work identically long-term. Loading is not required but speeds up initial results.
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