Boxing food rankings

The best nuts and seeds for boxers

All 41 nuts and seeds from the official UK food dataset, ranked by all-round score. Peanuts, Poppy seeds, Nuts lead the group. Open the full explorer to rank them for making weight, bulking or maximum protein instead.

#	Food	All-Round score	% Protein/kcal	Nutrients	Fullness
1	Peanutskernel only, plain, unsalted	8.2	18%	73	43
2	Poppy seeds	7.0	16%	65	47
3	Nutsmixed	6.8	17%	72	41
4	Peanutsdry roasted	5.2	17%	52	40
5	Melon seeds	5.1	20%	45	40
6	Sunflower seeds	5.0	14%	70	37
7	Almondswhole kernels	4.9	15%	67	33
8	Almondsflaked and ground	4.7	14%	64	37
9	Peanutsroasted and salted	4.6	16%	51	39
10	Almondstoasted	4.3	15%	66	32
11	Tahini paste	4.3	12%	71	35
12	Sesame seeds	4.2	12%	70	35
13	Pumpkin seeds	4.2	17%	41	41
14	Sunflower seedstoasted	4.1	14%	60	35
15	Peanut buttersmooth	3.8	15%	49	36
16	Peanuts and raisins	3.6	14%	47	39
17	Cashew nutskernel only, roasted and salted	3.4	14%	53	33
18	Cashew nutskernel only, plain	3.2	12%	55	33
19	Quinoaraw	3.0	18%	29	40
20	Hazelnutskernel only	2.1	9%	60	29
21	Peanutsraisins and chocolate chips	2.1	11%	38	35
22	Pistachio nutskernel only, roasted and salted	1.9	12%	35	33
23	Breadnut seedsdried	1.8	11%	37	33
24	Brazil nutskernel only	1.7	8%	55	25
25	Walnutskernel only	1.5	9%	49	25
26	Pine nutskernel only	1.5	8%	55	23
27	Marzipanhomemade	1.3	9%	31	34
28	Trail mix	0.9	8%	23	33
29	Pecan nutskernel only	0.7	5%	45	21
30	Chestnutsdried	0.6	5%	23	36
31	Barcelona nutsKernel only	0.5	7%	22	22
32	Chestnutskernel only, raw	0.5	5%	13	53
33	Betel nuts	0.4	6%	13	32
34	Marzipanwhite and yellow, retail	0.3	6%	12	30
35	Coconutdesiccated	0.3	4%	19	27
36	Macadamia nutssalted	0.2	4%	24	17
37	Coconutflesh only, fresh	0.2	4%	7	46
38	Tigernuts	0.2	4%	7	36
39	Coconut milk	0.1	4%	2	69
40	Coconut milkreduced fat, retail	0.0	4%	0	66

40 of 41 nuts and seeds. 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 nuts and seeds for boxers?

Peanuts (kernel only, plain, unsalted), Poppy seeds (), Nuts (mixed) 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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