Boxing food rankings

Best foods for bulking

Between camps the problem flips: you need to eat enough without feeling stuffed. This ranking rewards protein-rich foods with lower fullness, so you can hit your numbers and still finish the plate.

#	Food	Group	Bulking score	% Protein/kcal	Nutrients	Fullness
1	Liquorice powder	Herbs and spices	70.2	62%	18	40
2	Pepperwhite	Herbs and spices	69.8	69%	36	45
3	Cinnamonground	Herbs and spices	69.8	60%	34	39
4	Asafoetida	Herbs and spices	68.2	62%	16	41
5	Soleflesh only, grilled, fillets weighed with skin	Fish and fish products	62.0	94%	23	68
6	Jellysugar free, made with water	Milk and milk products	61.9	100%	1	73
7	Duckraw, meat only, weighed with fat, skin and bone	Meat and meat products	60.2	58%	12	43
8	Eggschicken, white, raw	Eggs	59.8	100%	10	76
9	Eggschicken, white, boiled	Eggs	59.0	100%	9	77
10	Pepperblack	Herbs and spices	58.9	59%	50	45
11	Duckroasted, meat only, weighed with fat, skin and bone	Meat and meat products	58.5	52%	10	40
12	Turnip topsboiled in unsalted water	Vegetables	58.0	92%	16	72
13	Skateraw	Fish and fish products	55.9	94%	21	76
14	White fishdried, salted	Fish and fish products	55.6	94%	15	76
15	Crabwhite meat, purchased cooked	Fish and fish products	55.2	97%	53	79
16	Skategrilled	Fish and fish products	55.2	94%	24	77
17	Haddockflesh only, smoked, steamed	Fish and fish products	55.1	95%	38	78
18	Flying fishraw	Fish and fish products	55.0	97%	15	80
19	Prawnsking, purchased cooked	Fish and fish products	54.9	94%	19	78
20	Monkfishflesh only, raw	Fish and fish products	54.8	94%	9	78
21	Haddockflesh only, raw	Fish and fish products	54.5	95%	34	79
22	Parrot fishraw	Fish and fish products	54.5	95%	18	79
23	Crabcanned in brine, drained	Fish and fish products	54.5	94%	15	78
24	Cocklesboiled	Fish and fish products	54.2	89%	48	75
25	Haddockflesh only, grilled	Fish and fish products	54.2	97%	39	81
26	Codflesh only, salted and smoked, raw	Fish and fish products	54.2	93%	23	78
27	Haddockflesh only, smoked, raw	Fish and fish products	54.1	94%	33	79
28	Haddockflesh only, smoked, poached	Fish and fish products	54.0	95%	36	79
29	Cuttlefishraw	Fish and fish products	54.0	92%	36	77
30	Porkfillet medallions, raw, lean	Meat and meat products	54.0	95%	32	80
31	Lemon soleflesh only, grilled	Fish and fish products	53.9	95%	27	80
32	Codflesh only, raw	Fish and fish products	53.9	93%	27	78
33	Beleraw	Fish and fish products	53.8	90%	17	76
34	Monkfishflesh only, grilled	Fish and fish products	53.7	95%	13	80
35	Lingraw	Fish and fish products	53.5	93%	22	78
36	Haddockflesh only, poached	Fish and fish products	53.4	95%	40	80
37	Codflesh only, microwaved	Fish and fish products	53.4	96%	35	81
38	Haddockflesh only, steamed	Fish and fish products	53.3	95%	37	80
39	Codflesh only, baked	Fish and fish products	53.3	96%	34	81
40	Lemon soleflesh only, raw	Fish and fish products	53.2	92%	24	78

Top 40 of 2,652 foods. Open the full interactive explorer to search, filter by food group and switch goals. Satiety is an estimate. It is modelled from the known drivers of fullness (protein, fibre, water, low energy density, low fat), not measured directly.

Common questions

Best foods for bulking?

Liquorice powder, Pepper, Cinnamon lead this ranking. Between camps the problem flips: you need to eat enough without feeling stuffed. This ranking rewards protein-rich foods with lower fullness, so you can hit your numbers and still finish the plate.

How are these foods scored?

Every food is scored from the UK Government CoFID 2021 dataset on protein per calorie, nutrient density and estimated satiety, then ranked for this goal. Satiety is modelled from the drivers of fullness, not measured directly.

General information for boxers, not medical or dietary advice. For a plan built around you, speak to a registered dietitian or your GP. Food data from the UK Government CoFID 2021 dataset, used under the Open Government Licence.

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