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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.Goodness Score = %Protein per kcal x Nutrient Density (capped %RDI of 25 nutrients, minus sodium/sat-fat/sugar).

#	Food	Group	Lean & Nutritious score	% Protein/kcal	Nutrients	Fullness	Carbs	Calories
1	Seaweednori, dried, raw	Vegetables	100.0	90%	85	92	0g	333
2	Liverpig, raw	Meat and meat products	90.1	76%	91	76	0g	119
3	Shrimpsdried	Fish and fish products	88.9	91%	74	84	0g	293
4	Prawnsstandard, dried	Fish and fish products	82.0	88%	71	100	0g	370
5	Eggschicken, white, dried	Eggs	69.5	100%	53	96	0g	381
6	Crabwhite meat, purchased cooked	Fish and fish products	66.9	97%	53	79	0g	86
7	Kidneylamb, raw	Meat and meat products	66.8	74%	69	76	0g	93
8	Porkfillet medallions, grilled lean	Meat and meat products	62.5	96%	50	84	0g	157
9	Winklesboiled	Fish and fish products	57.6	85%	52	73	0g	81
10	Roecod, hard, raw	Fish and fish products	56.6	83%	52	78	0g	107
11	Cocklesboiled	Fish and fish products	56.5	89%	48	75	0g	56
12	Lobsterboiled	Fish and fish products	52.5	86%	47	79	0g	105
13	Tunaflesh only, baked	Fish and fish products	52.2	95%	42	84	0g	135
14	Langoustineboiled	Fish and fish products	50.9	92%	42	80	0g	85
15	Mushroomdried	Vegetables	50.8	55%	71	60	11g	369
16	Haddockflesh only, poached	Fish and fish products	50.0	95%	40	80	0g	96
17	Coleyflesh only, poached	Fish and fish products	49.5	88%	43	81	0g	112
18	Liver and baconfried, homemade	Meat and meat products	48.5	47%	79	71	0g	257
19	Gibletschicken, boiled	Meat and meat products	47.2	59%	61	75	0g	159
20	Whelksboiled	Fish and fish products	45.4	88%	39	77	0g	93
21	Codflesh only, microwaved	Fish and fish products	44.1	96%	35	81	0g	97
22	Cuttlefishraw	Fish and fish products	43.7	92%	36	77	0g	72
23	Crayfishraw	Fish and fish products	43.5	90%	37	77	0g	67
24	Spinachdried	Vegetables	43.4	46%	72	65	25g	380
25	Heartox, stewed	Meat and meat products	42.5	71%	46	78	0g	161
26	Oystersraw	Fish and fish products	42.4	66%	49	74	3g	65
27	PollockAlaskan, flesh only, baked	Fish and fish products	42.3	91%	35	83	0g	122
28	Plaiceflesh only, baked	Fish and fish products	41.8	85%	37	78	0g	102
29	Grousemeat only, roasted	Meat and meat products	41.7	86%	37	81	0g	130
30	Bombay duck	Fish and fish products	41.5	87%	36	85	0g	344
31	Beanssoya, dried, raw	Vegetables	41.4	39%	81	68	20g	469
32	Turkeybreast, fillet, grilled, meat only	Meat and meat products	41.2	90%	35	84	0g	155
33	Squidraw	Fish and fish products	41.1	76%	41	76	1g	82
34	Wheatgerm	Cereals and cereal products	40.7	31%	100	59	50g	393
35	Venisonroast	Meat and meat products	40.6	86%	36	83	0g	168
36	Sardinesflesh only, grilled	Fish and fish products	40.4	59%	52	76	0g	171
37	Musselspurchased cooked	Fish and fish products	40.4	69%	45	75	4g	105
38	Branwheat	Cereals and cereal products	39.2	32%	94	69	40g	362
39	Liver and onionsstewed, homemade	Meat and meat products	37.9	42%	70	69	6g	147
40	Cricketsroasted	Meat and meat products	37.0	49%	58	72	9g	502

Top 40 distinct foods of 2,591. Carbs and calories are per 100 g. 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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