The best fats and oils for boxers

No oil or fat scores anything meaningful in this dataset, which is accurate: fats and oils are almost pure calorie with no protein and minimal micronutrients, so they score zero on every protein-based measure.

That does not mean this group is worthless, it means it is measured by the wrong ruler here. The ranking rewards protein per calorie, and fat by definition has no protein. The practical value of fats and oils for a boxer is different: they support hormone production (including testosterone), provide fat-soluble vitamins (A, D, E, K) when eaten alongside those foods, and carry essential fatty acids that the body cannot make itself.

What actually matters within this group is fat quality, not fat rank. Olive oil and rapeseed oil are the best cooking choices because they are high in monounsaturated fats and carry some antioxidant value. Oily fish deliver the omega-3 fats (EPA and DHA) that have the most evidence for recovery and inflammation management in athletes, which is why the fish group is the better place to get your essential fats rather than from a supplement or oil bottle.

Use fats and oils sparingly and choose them carefully. Butter and palm oil in large quantities tip the diet towards saturated fat, which is worth limiting. Vegetable oils such as olive oil or rapeseed are sensible for cooking. The total amount matters most during a cut: a tablespoon of oil in cooking adds around 100 calories with no protein return. Be aware of it, do not fear it.

37 of 37 fats and oils. 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.

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