Boxing foods, A to Z

Every food with its own page, from Agar to Yogurt. Each one shows how that food ranks for boxers on protein per calorie, nutrient density and fullness, plus its closest swaps. 251 pages in all.

A

Agar 23 Vegetables
Almonds 5 Nuts and seeds
Amaranth leaves 17 Vegetables
Apple juice 0 Fruit
Apple juice concentrate 0 Beverages
Apple sauce 0 Soups & sauces
Apples 0 Fruit
Aubergine 19 Vegetables
Avocado 1 Fruit

B

Bacon loin steaks 26 Meat and meat products
Bacon rashers 16 Meat and meat products
Baked beans 3 Vegetables
Banana bread 0 Cereals and cereal products
Banana split 0 Milk and milk products
Bananas 0 Fruit
Barcelona nuts 1 Nuts and seeds
Bass 18 Fish and fish products
Bean loaf 3 Vegetables
Beans 30 Vegetables
Beef 32 Meat and meat products
Beef bourguignon 9 Meat and meat products
Beef bourguignonne 11 Meat and meat products
Beef olives 5 Meat and meat products
Beef steak pudding 3 Meat and meat products
Beef Stroganoff 7 Meat and meat products
Beef Wellington 3 Meat and meat products
Bele 17 Fish and fish products
Betel nuts 0 Nuts and seeds
Blackberry and apple 0 Fruit
Bloater 16 Fish and fish products
Boal 15 Fish and fish products
Bombay duck 38 Fish and fish products
Bran 29 Cereals and cereal products
Brazil nuts 2 Nuts and seeds
Bread 5 Cereals and cereal products
Bread pudding 1 Cereals and cereal products
Bread rolls 3 Cereals and cereal products
Bread sauce 2 Soups & sauces
Breakfast cereal 12 Cereals and cereal products
Bream 17 Fish and fish products
Broccoli 16 Vegetables
Broccoli in cheese sauce 4 Vegetables

C

Carbonnade of Beef 6 Meat and meat products
Carp 16 Fish and fish products
Cashew nuts 3 Nuts and seeds
Catfish 26 Fish and fish products
Cauliflower cheese 3 Vegetables
Cheese 15 Milk and milk products
Cheese and onion rolls 1 Cereals and cereal products
Cheese pudding 4 Milk and milk products
Cheese sauce 3 Soups & sauces
Cheese spread 10 Milk and milk products
Cheese straws/twists 1 Cereals and cereal products
Chicken 32 Meat and meat products
Chicken breast/steak 7 Meat and meat products
Chicken chasseur 11 Meat and meat products
Chicken fricassee 5 Meat and meat products
Chicken in white sauce 7 Meat and meat products
Chicken pieces 6 Meat and meat products
Chicken portions 10 Meat and meat products
Chicken satay 11 Meat and meat products
Chicken slices 20 Meat and meat products
Chicken soup 0 Soups & sauces
Chicken wings 9 Meat and meat products
Chicken/turkey pasties/slices 1 Meat and meat products
Chicken/turkey pieces 4 Meat and meat products
Chocolate nut spread 0 Sugars, preserves and snacks
Chocolate nut sundae 0 Milk and milk products
Cockles 46 Fish and fish products
Coconut milk 0 Nuts and seeds
Cod 39 Fish and fish products
Coley 44 Fish and fish products
Corned beef 12 Meat and meat products
Corned beef hash 3 Meat and meat products
Coronation chicken 4 Meat and meat products
Courgette 19 Vegetables
Courgettes with eggs 1 Vegetables
Crab 57 Fish and fish products
Crayfish 36 Fish and fish products
Creme egg 0 Sugars, preserves and snacks
Crickets 29 Meat and meat products
Curly kale 13 Vegetables
Curry 19 Meat and meat products
Custard apple/Bullock's heart 0 Fruit
Cuttlefish 36 Fish and fish products

D

Dab 25 Fish and fish products
Devilled kidneys 22 Meat and meat products
Doner kebab in pitta bread with salad 3 Meat and meat products
Dover sole 13 Fish and fish products
Drumstick leaves 14 Vegetables
Duck 23 Meat and meat products

E

Eel 17 Fish and fish products
Egg fu yung 4 Eggs
Eggs 73 Eggs

F

Flounder 22 Fish and fish products
Flour 22 Cereals and cereal products
Flying fish 16 Fish and fish products

G

Giblets 38 Meat and meat products
Green beans 19 Vegetables
Grouse 37 Meat and meat products

H

Haddock 44 Fish and fish products
Halibut 23 Fish and fish products
Ham 21 Meat and meat products
Heart 36 Meat and meat products
Herring 20 Fish and fish products
Hoki 18 Fish and fish products

J

Jackfish 29 Fish and fish products

K

Katla 14 Fish and fish products
Kedgeree 11 Fish and fish products
Kidney 55 Meat and meat products
Kippers 13 Fish and fish products

L

Lamb 23 Meat and meat products
Langoustine 44 Fish and fish products
Leeks in cheese sauce 2 Vegetables
Lemon chicken 7 Meat and meat products
Lemon sole 31 Fish and fish products
Lentil and nut roast 4 Vegetables
Lentil and potato pie 2 Vegetables
Lentil and rice roast 1 Vegetables
Lentil cutlets 2 Vegetables
Lentil pie 1 Vegetables
Lentil roast 3 Vegetables
Lentils 15 Vegetables
Ling 23 Fish and fish products
Liver 74 Meat and meat products
Liver and bacon 37 Meat and meat products
Liver and onions 29 Meat and meat products
Lobster 45 Fish and fish products

M

Macadamia nuts 0 Nuts and seeds
Macaroni cheese 2 Cereals and cereal products
Mackerel 12 Fish and fish products
Mammie apple 0 Fruit
Milk 22 Milk and milk products
Milk bread 1 Cereals and cereal products
Milk drink 0 Milk and milk products
Milk shake 2 Milk and milk products
Monkfish 14 Fish and fish products
Mullet 24 Fish and fish products
Mushroom 33 Vegetables
Mushrooms 12 Vegetables
Mussels 33 Fish and fish products
Mussels in white wine sauce 16 Fish and fish products

N

Nut 2 Vegetables
Nut and rice roast 3 Vegetables
Nut and seed roast 5 Vegetables
Nut and vegetable roast 4 Vegetables
Nut croquettes 2 Vegetables
Nut cutlets 1 Vegetables
Nut roast 5 Vegetables
Nuts 7 Nuts and seeds

O

Octopus 25 Fish and fish products
Oxtail 17 Meat and meat products
Oysters 34 Fish and fish products

P

Pangasius 30 Fish and fish products
Parrot fish 19 Fish and fish products
Partridge 11 Meat and meat products
Pasta 4 Cereals and cereal products
Pasta and sauce mixes 2 Cereals and cereal products
Pasta shapes 2 Cereals and cereal products
Pasta with ham and mushroom sauce 2 Meat and meat products
Pasta with meat and tomato sauce 2 Meat and meat products
Pate 19 Meat and meat products
Peanut brittle 1 Sugars, preserves and snacks
Peanut butter 4 Nuts and seeds
Peanuts 8 Nuts and seeds
Peanuts and raisins 4 Nuts and seeds
Pecan nuts 1 Nuts and seeds
Pheasant 17 Meat and meat products
Pigeon 29 Meat and meat products
Pine nuts 2 Nuts and seeds
Pistachio nuts 2 Nuts and seeds
Plaice 35 Fish and fish products
Pollock 38 Fish and fish products
Pomfret 20 Fish and fish products
Pork 57 Meat and meat products
Porridge oats 3 Cereals and cereal products
Potato 1 Vegetables
Potato cakes 1 Vegetables
Potato chips 1 Vegetables
Potato crisps 1 Sugars, preserves and snacks
Potato croquettes 0 Vegetables
Potato powder 2 Vegetables
Potato products 1 Vegetables
Potato rings 0 Sugars, preserves and snacks
Potato snacks 0 Sugars, preserves and snacks
Potato wedges 1 Vegetables
Potatoes 1 Vegetables
Potatoes with onions and eggs 1 Vegetables
Prawns 89 Fish and fish products

Q

Quorn 22 Vegetables

R

Rabbit 21 Meat and meat products
Re-fried beans 2 Vegetables
Red rice 1 Cereals and cereal products
Red snapper 30 Fish and fish products
Redfish 22 Fish and fish products
Rice 3 Cereals and cereal products
Rice and black-eye beans 2 Vegetables
Rice and pigeon peas 1 Vegetables
Rice and red kidney beans 2 Vegetables
Rice and split peas 1 Vegetables
Rock Salmon/Dogfish 15 Fish and fish products
Rocket 14 Vegetables
Roe 48 Fish and fish products
Rohu 15 Fish and fish products

S

Salmon 29 Fish and fish products
Salmon en croute 2 Fish and fish products
Salted fish 17 Fish and fish products
Sardines 33 Fish and fish products
Scallops 28 Fish and fish products
Scotch eggs 3 Meat and meat products
Seafood selection 18 Fish and fish products
Seaweed 100 Vegetables
Shark 21 Fish and fish products
Shish kebab 21 Meat and meat products
Shish kebab in pitta bread with salad 7 Meat and meat products
Shrimps 81 Fish and fish products
Skate 25 Fish and fish products
Sole 21 Fish and fish products
Spinach 31 Vegetables
Sprats 15 Fish and fish products
Squid 36 Fish and fish products
Stir-fry beef with green peppers and blackbean sauce 2 Meat and meat products
Sugar apple 1 Fruit
Sweet and sour chicken 1 Meat and meat products
Sweet potato 1 Vegetables
Sweet potato and onion layer 1 Vegetables
Sweetbread 20 Meat and meat products
Swordfish 27 Fish and fish products

T

Taro leaves 13 Vegetables
Tempeh 27 Vegetables
Tilapia 19 Fish and fish products
Tofu 8 Vegetables
Tofu burger 4 Vegetables
Tofu spread 1 Vegetables
Trout 24 Fish and fish products
Tuna 48 Fish and fish products
Turbot 18 Fish and fish products
Turkey 38 Meat and meat products
Turkey and pasta bake 6 Meat and meat products
Turkey slices 20 Meat and meat products
Turnip tops 15 Vegetables

V

Veal 30 Meat and meat products
Vegetable and cheese grill/burger 1 Vegetables
Venison 37 Meat and meat products

W

Watercress 19 Vegetables
Wheatgerm 26 Cereals and cereal products
Whelks 38 Fish and fish products
White fish 16 Fish and fish products
Whiting 21 Fish and fish products
Winkles 46 Fish and fish products

Y

Yogurt 5 Milk and milk products

The number beside each food is its all-round score out of 100.The number is the Super Score: %Protein per kcal x Nutrient Density x estimated Satiety, each normalised 0 to 100. General information for boxers, not medical or dietary advice. Food data from the UK Government CoFID 2021 dataset, used under the Open Government Licence.

Prefer to explore? Open the interactive ranker and similarity map, see which foods are the cheapest protein by price, or work through our free 10-week boxing nutrition course.