Boxing food rankings

Best foods to make weight

Fight week is about eating the most protein and the most fullness for the fewest calories. Lean white fish, egg white and lean cuts lead this ranking. Use it to stay full and protected while the scale comes down, not to starve.

#	Food	Group	Making Weight score	% Protein/kcal	Nutrients	Fullness
1	Eggschicken, white, dried	Eggs	100.0	100%	53	96
2	Prawnsstandard, dried	Fish and fish products	91.7	88%	71	100
3	Seaweednori, dried, raw	Vegetables	86.1	90%	85	92
4	Porkfillet medallions, grilled lean	Meat and meat products	83.1	96%	50	84
5	Tunaflesh only, baked	Fish and fish products	82.9	95%	42	84
6	Haddockflesh only, grilled	Fish and fish products	81.5	97%	39	81
7	Coddried, salted, boiled	Fish and fish products	81.2	94%	15	83
8	Codflesh only, baked	Fish and fish products	81.0	96%	34	81
9	Codflesh only, microwaved	Fish and fish products	80.8	96%	35	81
10	Shrimpsdried	Fish and fish products	79.8	91%	74	84
11	Tunaflesh only, raw	Fish and fish products	79.8	94%	41	82
12	Flying fishraw	Fish and fish products	79.6	97%	15	80
13	Eggschicken, white, boiled	Eggs	79.6	100%	9	77
14	Crabwhite meat, purchased cooked	Fish and fish products	79.2	97%	53	79
15	Haddockflesh only, poached	Fish and fish products	79.1	95%	40	80
16	Haddockflesh only, steamed	Fish and fish products	78.8	95%	37	80
17	Turkeybreast, fillet, grilled, meat only	Meat and meat products	78.7	90%	35	84
18	Monkfishflesh only, grilled	Fish and fish products	78.7	95%	13	80
19	Eggschicken, white, raw	Eggs	78.5	100%	10	76
20	Porkfillet medallions, raw, lean	Meat and meat products	78.3	95%	32	80
21	Turkeylight meat, raw	Meat and meat products	78.3	93%	27	81
22	Codflesh only, grilled	Fish and fish products	78.2	93%	34	81
23	Parrot fishraw	Fish and fish products	78.2	95%	18	79
24	Coleyflesh only, grilled	Fish and fish products	78.0	90%	41	84
25	Haddockflesh only, smoked, poached	Fish and fish products	78.0	95%	36	79
26	Lemon soleflesh only, grilled	Fish and fish products	78.0	95%	27	80
27	PollockAlaskan, flesh only, baked	Fish and fish products	77.9	91%	35	83
28	PollockAlaskan, flesh only, steamed	Fish and fish products	77.4	91%	35	82
29	Haddockflesh only, raw	Fish and fish products	77.3	95%	34	79
30	Codflesh only, steamed	Fish and fish products	77.2	93%	33	80
31	Haddockflesh only, smoked, steamed	Fish and fish products	77.0	95%	38	78
32	Tunacanned in brine, drained	Fish and fish products	77.0	92%	35	81
33	Haddockflesh only, smoked, raw	Fish and fish products	76.9	94%	33	79
34	Porkfillet medallions, grilled, lean and fat	Meat and meat products	76.7	89%	49	83
35	Bombay duck	Fish and fish products	76.7	87%	36	85
36	Turkeylight meat, roasted	Meat and meat products	76.5	88%	31	84
37	Prawnsking, grilled from raw	Fish and fish products	76.3	92%	28	80
38	Prawnsking, purchased cooked	Fish and fish products	76.0	94%	19	78
39	Codflesh only, raw	Fish and fish products	75.9	93%	27	78
40	Langoustineboiled	Fish and fish products	75.8	92%	42	80

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

Best foods to make weight?

Eggs, Prawns, Seaweed lead this ranking. Fight week is about eating the most protein and the most fullness for the fewest calories. Lean white fish, egg white and lean cuts lead this ranking. Use it to stay full and protected while the scale comes down, not to starve.

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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