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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.Cutting Score = %Protein per kcal x estimated Satiety. Rewards lean, satiating, low-energy-density foods.

#	Food	Group	Making Weight score	% Protein/kcal	Nutrients	Fullness	Carbs	Calories
1	Eggschicken, white, dried	Eggs	100.0	100%	53	96	0g	381
2	Prawnsstandard, dried	Fish and fish products	91.7	88%	71	100	0g	370
3	Seaweednori, dried, raw	Vegetables	86.1	90%	85	92	0g	333
4	Porkfillet medallions, grilled lean	Meat and meat products	83.1	96%	50	84	0g	157
5	Tunaflesh only, baked	Fish and fish products	82.9	95%	42	84	0g	135
6	Haddockflesh only, grilled	Fish and fish products	81.5	97%	39	81	0g	99
7	Coddried, salted, boiled	Fish and fish products	81.2	94%	15	83	0g	140
8	Shrimpsdried	Fish and fish products	79.8	91%	74	84	0g	293
9	Flying fishraw	Fish and fish products	79.6	97%	15	80	0g	88
10	Crabwhite meat, purchased cooked	Fish and fish products	79.2	97%	53	79	0g	86
11	Turkeybreast, fillet, grilled, meat only	Meat and meat products	78.7	90%	35	84	0g	155
12	Monkfishflesh only, grilled	Fish and fish products	78.7	95%	13	80	0g	97
13	Parrot fishraw	Fish and fish products	78.2	95%	18	79	0g	84
14	Coleyflesh only, grilled	Fish and fish products	78.0	90%	41	84	0g	115
15	Lemon soleflesh only, grilled	Fish and fish products	78.0	95%	27	80	0g	92
16	PollockAlaskan, flesh only, baked	Fish and fish products	77.9	91%	35	83	0g	122
17	Bombay duck	Fish and fish products	76.7	87%	36	85	0g	344
18	Langoustineboiled	Fish and fish products	75.8	92%	42	80	0g	85
19	Whitingflesh only, raw	Fish and fish products	75.8	93%	18	79	0g	81
20	Jellysugar free, made with water	Milk and milk products	75.8	100%	1	73	0g	6
21	Chickenlight meat, raw	Meat and meat products	75.4	91%	24	80	0g	107
22	Lingraw	Fish and fish products	75.3	93%	22	78	0g	82
23	Skategrilled	Fish and fish products	75.2	94%	24	77	0g	84
24	Sharkraw	Fish and fish products	74.6	90%	21	80	0g	103
25	Venisonroast	Meat and meat products	74.4	86%	36	83	0g	168
26	White fishdried, salted	Fish and fish products	73.8	94%	15	76	0g	184
27	Squiddried	Fish and fish products	73.6	81%	35	88	5g	331
28	Cuttlefishraw	Fish and fish products	73.1	92%	36	77	0g	72
29	Grousemeat only, roasted	Meat and meat products	72.0	86%	37	81	0g	130
30	Crayfishraw	Fish and fish products	71.7	90%	37	77	0g	67
31	Beleraw	Fish and fish products	71.0	90%	17	76	0g	71
32	Vealescalope, raw	Meat and meat products	70.7	86%	31	79	0g	106
33	Red snapperflesh only, raw	Fish and fish products	70.6	87%	26	78	0g	91
34	Whelksboiled	Fish and fish products	70.0	88%	39	77	0g	93
35	Lobsterboiled	Fish and fish products	69.9	86%	47	79	0g	105
36	Octopusraw	Fish and fish products	69.8	86%	26	79	0g	83
37	Halibutflesh only, grilled	Fish and fish products	69.4	84%	24	80	0g	122
38	Plaiceflesh only, steamed	Fish and fish products	69.2	86%	36	78	0g	93
39	Salted fishChinese, bones removed, steamed	Fish and fish products	69.2	87%	18	77	0g	186
40	Cocklesboiled	Fish and fish products	69.1	89%	48	75	0g	56

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

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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