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Boxing food rankings

Highest protein per calorie

Pure protein efficiency: the foods where most of the calories are protein. This is the list for holding muscle when calories are tight, with no regard for fullness or wider nutrition.%Protein per kcal = protein kcal / net kcal per gram (Atwater factors 4/9/3.75).

#	Food	Group	Max Protein score	% Protein/kcal	Nutrients	Fullness	Carbs	Calories
1	Eggschicken, white, dried	Eggs	100.0	100%	53	96	0g	381
2	Jellysugar free, made with water	Milk and milk products	100.0	100%	1	73	0g	6
3	Haddockflesh only, grilled	Fish and fish products	97.0	97%	39	81	0g	99
4	Flying fishraw	Fish and fish products	96.6	97%	15	80	0g	88
5	Crabwhite meat, purchased cooked	Fish and fish products	96.5	97%	53	79	0g	86
6	Codflesh only, microwaved	Fish and fish products	95.9	96%	35	81	0g	97
7	Porkfillet medallions, grilled lean	Meat and meat products	95.5	96%	50	84	0g	157
8	Parrot fishraw	Fish and fish products	95.2	95%	18	79	0g	84
9	Tunaflesh only, baked	Fish and fish products	94.8	95%	42	84	0g	135
10	Monkfishflesh only, grilled	Fish and fish products	94.8	95%	13	80	0g	97
11	Lemon soleflesh only, grilled	Fish and fish products	94.6	95%	27	80	0g	92
12	Prawnsking, purchased cooked	Fish and fish products	94.2	94%	19	78	0g	69
13	Skategrilled	Fish and fish products	94.0	94%	24	77	0g	84
14	Soleflesh only, grilled, fillets weighed with skin	Fish and fish products	93.5	94%	23	68	0g	93
15	White fishdried, salted	Fish and fish products	93.5	94%	15	76	0g	184
16	Turkeylight meat, raw	Meat and meat products	93.3	93%	27	81	0g	105
17	Lingraw	Fish and fish products	92.7	93%	22	78	0g	82
18	Whitingflesh only, raw	Fish and fish products	92.6	93%	18	79	0g	81
19	Langoustineboiled	Fish and fish products	91.8	92%	42	80	0g	85
20	Cuttlefishraw	Fish and fish products	91.7	92%	36	77	0g	72
21	Turnip topsboiled in unsalted water	Vegetables	91.7	92%	16	72	0g	12
22	PollockAlaskan, flesh only, raw	Fish and fish products	91.5	92%	24	78	0g	71
23	Shrimpsdried	Fish and fish products	91.1	91%	74	84	0g	293
24	Chickenlight meat, raw	Meat and meat products	90.7	91%	24	80	0g	107
25	Sharkraw	Fish and fish products	90.3	90%	21	80	0g	103
26	Seaweednori, dried, raw	Vegetables	90.1	90%	85	92	0g	333
27	Beleraw	Fish and fish products	90.1	90%	17	76	0g	71
28	Coleyflesh only, grilled	Fish and fish products	89.6	90%	41	84	0g	115
29	Crayfishraw	Fish and fish products	89.5	90%	37	77	0g	67
30	Cocklesboiled	Fish and fish products	89.3	89%	48	75	0g	56
31	Whelksboiled	Fish and fish products	88.2	88%	39	77	0g	93
32	Bombay duck	Fish and fish products	87.2	87%	36	85	0g	344
33	Salted fishChinese, bones removed, steamed	Fish and fish products	87.1	87%	18	77	0g	186
34	Kalabasuraw	Fish and fish products	87.1	87%	10	76	0g	70
35	Red snapperflesh only, raw	Fish and fish products	86.8	87%	26	78	0g	91
36	Venisonroast	Meat and meat products	86.3	86%	36	83	0g	168
37	Grousemeat only, roasted	Meat and meat products	86.2	86%	37	81	0g	130
38	Plaiceflesh only, steamed	Fish and fish products	86.0	86%	36	78	0g	93
39	Vealescalope, raw	Meat and meat products	85.8	86%	31	79	0g	106
40	Lobsterboiled	Fish and fish products	85.7	86%	47	79	0g	105

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

Highest protein per calorie?

Eggs, Jelly, Haddock lead this ranking. Pure protein efficiency: the foods where most of the calories are protein. This is the list for holding muscle when calories are tight, with no regard for fullness or wider nutrition.

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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