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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.Bulking Score = %Protein per kcal / estimated Satiety. Rewards protein-dense foods that are easy to over-eat.

#	Food	Group	Bulking score	% Protein/kcal	Nutrients	Fullness	Carbs	Calories
1	Soleflesh only, grilled, fillets weighed with skin	Fish and fish products	62.0	94%	23	68	0g	93
2	Jellysugar free, made with water	Milk and milk products	61.9	100%	1	73	0g	6
3	Duckraw, meat only, weighed with fat, skin and bone	Meat and meat products	60.2	58%	12	43	0g	135
4	Eggschicken, white, raw	Eggs	59.8	100%	10	76	0g	44
5	Turnip topsboiled in unsalted water	Vegetables	58.0	92%	16	72	0g	12
6	Skateraw	Fish and fish products	55.9	94%	21	76	0g	67
7	White fishdried, salted	Fish and fish products	55.6	94%	15	76	0g	184
8	Crabwhite meat, purchased cooked	Fish and fish products	55.2	97%	53	79	0g	86
9	Haddockflesh only, smoked, steamed	Fish and fish products	55.1	95%	38	78	0g	100
10	Flying fishraw	Fish and fish products	55.0	97%	15	80	0g	88
11	Prawnsking, purchased cooked	Fish and fish products	54.9	94%	19	78	0g	69
12	Monkfishflesh only, raw	Fish and fish products	54.8	94%	9	78	0g	67
13	Parrot fishraw	Fish and fish products	54.5	95%	18	79	0g	84
14	Cocklesboiled	Fish and fish products	54.2	89%	48	75	0g	56
15	Codflesh only, salted and smoked, raw	Fish and fish products	54.2	93%	23	78	0g	82
16	Cuttlefishraw	Fish and fish products	54.0	92%	36	77	0g	72
17	Porkfillet medallions, raw, lean	Meat and meat products	54.0	95%	32	80	0g	98
18	Lemon soleflesh only, grilled	Fish and fish products	53.9	95%	27	80	0g	92
19	Beleraw	Fish and fish products	53.8	90%	17	76	0g	71
20	Lingraw	Fish and fish products	53.5	93%	22	78	0g	82
21	Whitingflesh only, raw	Fish and fish products	53.1	93%	18	79	0g	81
22	Shrimpsfrozen	Fish and fish products	53.0	91%	31	77	0g	74
23	Winklesboiled	Fish and fish products	52.9	85%	52	73	0g	81
24	PollockAlaskan, flesh only, raw	Fish and fish products	52.9	92%	24	78	0g	71
25	Crayfishraw	Fish and fish products	52.5	90%	37	77	0g	67
26	Tunaflesh only, raw	Fish and fish products	52.4	94%	41	82	0g	106
27	Langoustineboiled	Fish and fish products	52.2	92%	42	80	0g	85
28	Whelksboiled	Fish and fish products	52.2	88%	39	77	0g	93
29	Turkeylight meat, raw	Meat and meat products	52.2	93%	27	81	0g	105
30	Kalabasuraw	Fish and fish products	52.1	87%	10	76	0g	70
31	Salted fishChinese, bones removed, steamed	Fish and fish products	51.5	87%	18	77	0g	186
32	Tripedressed, raw	Meat and meat products	51.5	85%	3	75	0g	33
33	Sharkraw	Fish and fish products	51.3	90%	21	80	0g	103
34	Chickenlight meat, raw	Meat and meat products	51.2	91%	24	80	0g	107
35	Dabraw	Fish and fish products	51.2	86%	27	76	0g	76
36	Ayrraw	Fish and fish products	50.9	85%	9	75	0g	79
37	Amaranth leavesraw	Vegetables	50.7	79%	22	71	0g	19
38	Rohuraw	Fish and fish products	50.7	84%	17	75	0g	83
39	Plaiceflesh only, raw	Fish and fish products	50.6	86%	33	77	0g	78
40	Mushroomsoyster, raw	Vegetables	50.6	78%	15	70	0g	9

Top 40 distinct foods of 2,591. Carbs and calories are per 100 g. 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?

Sole, Jelly, Duck 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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