Boxing food rankings

Most nutrient-dense, high-protein foods

Protein and nutrition per calorie, fullness aside. These foods give you the most muscle support and the most vitamins and minerals for every calorie you spend.

#	Food	Group	Lean & Nutritious score	% Protein/kcal	Nutrients	Fullness
1	Seaweednori, dried, raw	Vegetables	100.0	90%	85	92
2	Liverpig, raw	Meat and meat products	90.1	76%	91	76
3	Shrimpsdried	Fish and fish products	88.9	91%	74	84
4	Prawnsstandard, dried	Fish and fish products	82.0	88%	71	100
5	Liverchicken, raw	Meat and meat products	78.0	77%	77	76
6	Livercalf, raw	Meat and meat products	76.3	70%	83	74
7	Eggschicken, white, dried	Eggs	69.5	100%	53	96
8	Crabwhite meat, purchased cooked	Fish and fish products	66.9	97%	53	79
9	Kidneylamb, raw	Meat and meat products	66.8	74%	69	76
10	Kidneyox, raw	Meat and meat products	65.8	79%	64	77
11	Liverlamb, raw	Meat and meat products	65.6	59%	84	74
12	Kidneyox, stewed	Meat and meat products	65.4	71%	70	78
13	Porkfillet medallions, grilled lean	Meat and meat products	62.5	96%	50	84
14	Kidneypig, fried	Meat and meat products	61.8	58%	82	75
15	Liverpig, stewed	Meat and meat products	61.8	54%	87	74
16	Liverox, raw	Meat and meat products	61.8	55%	86	74
17	Liverlamb, fried in corn oil	Meat and meat products	61.2	51%	92	73
18	Kidneypig, raw	Meat and meat products	60.8	72%	65	76
19	Livercalf, fried in corn oil	Meat and meat products	59.2	51%	89	72
20	Seaweedwakame, dried, raw	Vegetables	57.8	70%	63	81
21	Porkfillet medallions, grilled, lean and fat	Meat and meat products	57.6	89%	49	83
22	Winklesboiled	Fish and fish products	57.6	85%	52	73
23	Crabpurchased cooked	Fish and fish products	57.0	68%	64	75
24	Roecod, hard, raw	Fish and fish products	56.6	83%	52	78
25	Cocklesboiled	Fish and fish products	56.5	89%	48	75
26	Kidneypig, stewed	Meat and meat products	56.2	64%	67	76
27	Seaweedkombu, dried, raw	Vegetables	55.5	67%	64	86
28	Liverchicken, fried in corn oil	Meat and meat products	55.4	52%	81	73
29	Liverox, stewed	Meat and meat products	54.6	50%	83	73
30	Lobsterboiled	Fish and fish products	52.5	86%	47	79
31	Tunaflesh only, baked	Fish and fish products	52.2	95%	42	84
32	Langoustineboiled	Fish and fish products	50.9	92%	42	80
33	Tunaflesh only, raw	Fish and fish products	50.8	94%	41	82
34	Mushroomdried	Vegetables	50.8	55%	71	60
35	Kidneylamb, fried in corn oil	Meat and meat products	50.6	51%	76	72
36	Porkfillet strips, stir-fried in rapeseed oil, lean	Meat and meat products	50.0	85%	45	83
37	Haddockflesh only, poached	Fish and fish products	50.0	95%	40	80
38	Haddockflesh only, grilled	Fish and fish products	49.7	97%	39	81
39	Coleyflesh only, poached	Fish and fish products	49.5	88%	43	81
40	Liver and baconfried, homemade	Meat and meat products	48.5	47%	79	71

Top 40 of 2,652 foods. 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

Most nutrient-dense, high-protein foods?

Seaweed, Liver, Shrimps lead this ranking. Protein and nutrition per calorie, fullness aside. These foods give you the most muscle support and the most vitamins and minerals for every calorie you spend.

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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