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💊 Calories in Creatine Monohydrate
The most evidence-backed sports supplement for strength and muscle gain
Per 100g
0kcal
0g
Protein
0g
Carbs
0g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 serving creatine (5g) |
|---|---|---|
| Calories | 0kcal | 0kcal |
| Protein | 0g | 0g |
| Total Carbs | 0g | 0g |
| — of which Sugar | 0g | 0g |
| Total Fat | 0g | 0g |
| Dietary Fibre | 0g | 0g |
| Sodium | 0mg | 0mg |
Macro Breakdown
Protein0g (0 kcal)
Carbohydrates0g (0 kcal)
Fat0g (0 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
✅ Key Nutrition Facts
- •Zero calories, zero macros — does not impact calorie targets
- •Increases strength and power output by 5–15% in most people
- •One of the most studied supplements — 500+ human studies
- •Benefits muscle, brain, and even bone health
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 3g (maintenance) | 3g | 0 kcal | 0g |
| 5g (standard dose) | 5g | 0 kcal | 0g |
Frequently Asked Questions
Does creatine have calories?+
No. Creatine monohydrate contains zero calories, protein, fat, or carbohydrates. It will not break a fast, will not impact your calorie deficit, and does not need to be timed around meals.
How much creatine should I take?+
The evidence-backed dose is 3–5g of creatine monohydrate per day. A loading phase (20g/day for 5–7 days) saturates stores faster but is not required — 3–5g daily reaches the same saturation in 3–4 weeks. Use our creatine calculator for personalised dosing.
When should I take creatine?+
Timing does not significantly impact creatine's effectiveness — total daily intake is what matters. Taking it with a meal that contains protein and carbohydrates may slightly improve uptake. Consistency is the most important factor.
Is creatine safe long-term?+
Yes. Creatine is the most researched sports supplement and has an excellent safety record across studies lasting up to 5 years. It is safe for healthy adults and adolescents. People with kidney disease should consult their doctor.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.