Boxing food rankings
The best eggs for boxers
All 33 eggs from the official UK food dataset, ranked by all-round score. Eggs, Eggs, Eggs lead the group. Open the full explorer to rank them for making weight, bulking or maximum protein instead.All 33 eggs, ranked by Super Score (%Protein per kcal x Nutrient Density x estimated Satiety, each normalised 0 to 100). Switch goals in the explorer to re-rank for cutting, bulking or maximum protein.
Eggs are one of the most reliable foods a boxer can eat: affordable, complete-protein, quick to prepare, and useful whether you are cutting weight or trying to build muscle.
The whole egg is a nutritional package. The white is almost pure protein with very low fat, which is why egg white scores highest in this group on protein per calorie. The yolk adds fat-soluble vitamins (A, D, E), choline for brain function, and a small amount of iron. A whole egg gives you both together and is one of the most bioavailable protein sources in the dataset.
Eggs are particularly useful in two phases of a boxing season. When cutting, egg white omelettes and boiled eggs are filling for very few calories. When bulking, whole eggs are easy to add to meals in volume and blend well with other high-protein foods such as oats or rice. The variety of preparations (scrambled, poached, boiled, baked) also reduces meal fatigue on a long camp.
The group is small (33 entries) mostly because the dataset tracks different cooking methods as separate rows. The cooking method matters less than you might think nutritionally, the main exception being frying in a lot of oil, which adds fat calories without adding protein. Stick to boiling, poaching or scrambling with minimal fat and the egg is one of the most cost-effective protein sources in boxing nutrition.
| # | Food | All-Round score | % Protein/kcal | Nutrients | Fullness |
|---|---|---|---|---|---|
| 1 | Eggschicken, white, dried | 72.7 | 100% | 53 | 96 |
| 2 | Eggschicken, whole, dried | 28.9 | 38% | 89 | 60 |
| 3 | Eggschicken, whole, fried, without fat | 15.5 | 38% | 41 | 69 |
| 4 | Eggschicken, whole, scrambled, without milk | 14.5 | 38% | 38 | 70 |
| 5 | Eggschicken, whole, boiled | 13.7 | 40% | 35 | 70 |
| 6 | Eggschicken, whole, raw | 13.6 | 38% | 36 | 70 |
| 7 | Eggschicken, whole, poached | 11.9 | 36% | 33 | 69 |
| 8 | Eggschicken, yolk, raw | 10.7 | 19% | 73 | 54 |
| 9 | Eggschicken, white, raw | 10.5 | 100% | 10 | 76 |
| 10 | Eggschicken, white, boiled | 10.3 | 100% | 9 | 77 |
| 11 | Eggschicken, yolk, boiled | 10.0 | 19% | 71 | 54 |
| 12 | Eggschicken, whole, fried in sunflower oil | 8.8 | 29% | 32 | 66 |
| 13 | Eggsduck, whole, raw | 8.3 | 35% | 25 | 68 |
| 14 | Omeletteplain, homemade | 6.6 | 23% | 33 | 63 |
| 15 | Omelettecheese, homemade | 6.2 | 24% | 30 | 60 |
| 16 | Eggsduck, boiled and salted | 6.2 | 29% | 23 | 63 |
| 17 | Eggschicken, scrambled, with semi-skimmed milk | 4.4 | 19% | 28 | 60 |
| 18 | Eggsquail, whole, raw | 4.2 | 34% | 13 | 68 |
| 19 | Egg fu yung | 4.0 | 18% | 26 | 60 |
| 20 | Soufflecheese, homemade | 3.6 | 20% | 22 | 59 |
| 21 | OmeletteSpanish, homemade | 3.4 | 20% | 18 | 66 |
| 22 | Quichecheese and egg, wholemeal, homemade | 3.3 | 18% | 24 | 55 |
| 23 | QuicheLorraine, wholemeal pastry, homemade | 3.2 | 18% | 25 | 51 |
| 24 | Eggsturkey, whole, raw | 3.0 | 33% | 9 | 68 |
| 25 | Quichemushroom, wholemeal, homemade | 2.8 | 16% | 23 | 55 |
| 26 | Souffleplain, homemade | 2.5 | 17% | 17 | 61 |
| 27 | QuicheLorraine, homemade | 2.5 | 17% | 20 | 50 |
| 28 | Quichecheese and egg, homemade | 2.4 | 16% | 19 | 53 |
| 29 | Quichemushroom, homemade | 1.9 | 14% | 18 | 53 |
| 30 | QuicheLorraine, shortcrust pastry, retail | 1.3 | 14% | 13 | 53 |
| 31 | Omelettecurried, homemade | 1.1 | 9% | 19 | 47 |
| 32 | Macaroonhomemade | 0.9 | 9% | 22 | 32 |
| 33 | Quichevegetable, retail | 0.9 | 11% | 10 | 52 |
33 of 33 eggs. Open the full interactive explorer to search 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
What are the best eggs for boxers?
Eggs (chicken, white, dried), Eggs (chicken, whole, dried), Eggs (chicken, whole, fried, without fat) score highest in this group on the all-round measure, which combines protein per calorie, nutrient density and estimated fullness.
How is the ranking worked out?
Each food is scored from the UK Government CoFID 2021 dataset and ranked by an all-round score. Switch goals in the full interactive explorer to re-rank for making weight, bulking or maximum protein.
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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