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.

#	Food	Group	Max Protein score	% Protein/kcal	Nutrients	Fullness
1	Eggschicken, white, dried	Eggs	100.0	100%	53	96
2	Eggschicken, white, raw	Eggs	100.0	100%	10	76
3	Eggschicken, white, boiled	Eggs	100.0	100%	9	77
4	Jellysugar free, made with water	Milk and milk products	100.0	100%	1	73
5	Haddockflesh only, grilled	Fish and fish products	97.0	97%	39	81
6	Flying fishraw	Fish and fish products	96.6	97%	15	80
7	Crabwhite meat, purchased cooked	Fish and fish products	96.5	97%	53	79
8	Codflesh only, microwaved	Fish and fish products	95.9	96%	35	81
9	Codflesh only, baked	Fish and fish products	95.9	96%	34	81
10	Porkfillet medallions, grilled lean	Meat and meat products	95.5	96%	50	84
11	Parrot fishraw	Fish and fish products	95.2	95%	18	79
12	Haddockflesh only, smoked, steamed	Fish and fish products	95.0	95%	38	78
13	Porkfillet medallions, raw, lean	Meat and meat products	94.9	95%	32	80
14	Tunaflesh only, baked	Fish and fish products	94.8	95%	42	84
15	Haddockflesh only, poached	Fish and fish products	94.8	95%	40	80
16	Monkfishflesh only, grilled	Fish and fish products	94.8	95%	13	80
17	Haddockflesh only, smoked, poached	Fish and fish products	94.7	95%	36	79
18	Haddockflesh only, raw	Fish and fish products	94.7	95%	34	79
19	Haddockflesh only, steamed	Fish and fish products	94.6	95%	37	80
20	Lemon soleflesh only, grilled	Fish and fish products	94.6	95%	27	80
21	Tunaflesh only, raw	Fish and fish products	94.3	94%	41	82
22	Coddried, salted, boiled	Fish and fish products	94.3	94%	15	83
23	Prawnsking, purchased cooked	Fish and fish products	94.2	94%	19	78
24	Haddockflesh only, smoked, raw	Fish and fish products	94.1	94%	33	79
25	Skategrilled	Fish and fish products	94.0	94%	24	77
26	Skateraw	Fish and fish products	94.0	94%	21	76
27	Monkfishflesh only, raw	Fish and fish products	94.0	94%	9	78
28	Crabcanned in brine, drained	Fish and fish products	93.7	94%	15	78
29	Soleflesh only, grilled, fillets weighed with skin	Fish and fish products	93.5	94%	23	68
30	White fishdried, salted	Fish and fish products	93.5	94%	15	76
31	Codflesh only, grilled	Fish and fish products	93.4	93%	34	81
32	Turkeylight meat, raw	Meat and meat products	93.3	93%	27	81
33	Codflesh only, raw	Fish and fish products	93.3	93%	27	78
34	Codflesh only, steamed	Fish and fish products	92.9	93%	33	80
35	Codflesh only, salted and smoked, raw	Fish and fish products	92.7	93%	23	78
36	Lingraw	Fish and fish products	92.7	93%	22	78
37	Whitingflesh only, raw	Fish and fish products	92.6	93%	18	79
38	Prawnsking, grilled from raw	Fish and fish products	92.3	92%	28	80
39	Prawnsking, raw	Fish and fish products	92.1	92%	22	79
40	Langoustineboiled	Fish and fish products	91.8	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

Highest protein per calorie?

Eggs, Eggs, Eggs 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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