Stephanie D. Murillo
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50 Foods That Give You Energy

When you have been working the entire day sitting in front of a computer, you’re obviously struggling. This struggle will make you fatigued and tired. Fatigue breaks you down not only physically, but also emotionally that may lead to depression or muscular pain. You need an instant energy booster, maybe a drink or food to make yourself alert and active. You might approach a cup of coffee or a chocolate candy to boost up your energy level. Coffee or a candy may help you out instantly, but their effects are short-lived. They won’t do your body any good in the long run; they will leave your body even more tired. In my previous post, I’ve discussed the foods that can boost memory, here I’m going to discuss some healthiest foods that give you energy.

Your life and your time, both are precious. So next time instead of using such drinks or chocolate bars, you should choose food that contains protein, fiber, and complex carbohydrates. The types of food that you eat play an important role in your daily energy level. It is also a fact that food containing high calories and fat can also make you fatigued. Make smart choices for your eating habits that will end your day in a happy mood. There is a list of foods that naturally boost your energy level and make you alert all the day.

Image credit by tumblr
Image credit by tumblr

50 Foods That Give You Energy

Here is a list of 50 foods that give you energy. These foods have lots of minerals, vitamins and nutrients that can give you numerous health benefits. So, it is recommended that you should add these energy-boosting foods to your diet to stay healthy.

  1. Sweet Potatoes

Along with high amount of carbohydrates, sweet potatoes also pack with beta-carotene and Vitamin C. These nutrients may help fight off afternoon fatigue. Try to eat them in a mashed or baked form and get enough energy.

sweet potatoes

  1. Honey

A full spoon of honey is naturally a great substitute for an energy drink. This natural sweetener is low on the glycemic index. That’s why it can act as a time-released muscle fuel during a workout and also helps repair muscles post-workout. Add honey to anything from breakfast yogurt to evening tea.

  1. Bananas

Bananas are also one of the most energy-boosting foods. They are loaded with fiber and various types of sugars, such as fructose, glucose, and sucrose. Prepare a snack by topping bananas with peanut or almond butter and keep yourself energetic all the day.

  1. Tomatoes

A recent study shows that tomato juice is better than energy drinks for boosting the energy levels.Tomatoes contain some essential minerals and vitamins that can help in muscles recovery and in regulating blood level at normal.

  1. Apples

An apple with a glass of milk is the healthiest breakfast that can give you a powerful jolt of energy. Apples are also high in fiber, so they are hard to digest. That’s why it is suggested that you should consume apples with any other food. Make a snack with apples and cheese and enjoy a prolonged lift throughout the day.


  1. Oranges

Oranges are high in vitamin C, folate and potassium. Therefore, this citrus fruit offers you with maximum energy steadily over time rather than of providing you a quick sugar rush. Just peel and eat an orange to boost up your energy level.

  1. Beans

Black beans, lima beans, fava beans and other types of beans are amazing food that can give you energy. They contain a rich-content of protein and other minerals. Therefore, they are a must for both vegetarians and carnivores. Enjoy a cup of bean burrito and keep yourself energetic.

  1. Almonds

Along with protein and riboflavin, Almonds are also packed with manganese and copper. Both of these nutrients play a crucial role in keeping the energy flowing throughout the body by defusing the toxins within cells.

  1. Salmon

Salmon is loaded with the rich content of omega-3 fatty acids. They help lower cholesterol level and reduce your risk of developing heart disease. Apart from this, it also contains vitamin B6, protein, and riboflavin which help convert the food you consume into energy. Serve it with brown rice and veggies to enjoy a power-packed lunch or dinner.

  1. Yogurt
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With a large variety of flavors to choose from, yogurt is a healthful breakfast or snack option when you don’t have enough time to prepare a meal. This dairy product is rich in magnesium, which is important for the release of energy. Yogurt also adds a high dose of calcium to your diet, so consume it every day and boost your energy.


  1. Egg

According to various studies, eggs contain the highest complete form of protein. They can offer you with 30% of your daily dose of protein. Eggs also pack with the essential amino acids that your body uses to restore your muscle power. So, start your day with the breakfast of eggs, whether they are boiled, baked, fried or scrambled, they are healthiest to eat.

  1. Dark Chocolate

Many people think that caffeine and chocolate can lead to an instant energy boost because it contains a huge content of sugar. But, when you consume a less sugar dark chocolate in moderation, it will boost your energy levels and help keep you energetic all the day.

  1. Spicy Herbs

Spicy herbs can help boost your metabolism and give you an energy boost. For instance, red peppers are a great source of capsaicin which can increase your metabolism and help with digestion.

  1. Popcorn

Popcorn is also included in the list of energy boosting foods because it is high in fiber and carbohydrates, and low in calories. According to a study, popcorn has become one of the top energy-boosting snacks for children.

  1. Whole grains

Whole grains also come in the list of foods that give you energy. So, Say yes to whole grains for your daily breakfast. They are composed of various types of complex carbs that can offer a steady release of energy all over the day.

whole grains

  1. Blueberries

Blueberries are known as super foods for a good reason. They are packed with antioxidants that may not only help you with cognitive function but also reduce fatigue.

  1. Shrimp

Shrimp is a good source to boost up the energy level. It contains antioxidant and anti-inflammatory carotenoid nutrient astaxanthin. According to the scientific research antioxidant provided by astaxanthin supports both the nervous system and musculoskeletal system. It has low-fat and low-calories protein. It is also a good source of vitamin D, calcium and phosphorus, which is essential for strong teeth and bones.

  1. Strawberries

Strawberries may be a healthy choice if you want to boost your energy level. No doubt, they contain a high amount of sugar like pineapple but they are also a rich source of protein, healthy fat and other nutrients and vitamins that can give you long-term energy. So, use them as a part of light and healthy lunch.

  1. Hummus

Hummus is commonly made from chickpeas so it can offer a nice source of energy for a long time. So, try to consume hummus as a dip or spread at breakfast and get enough energy that you need to keep active and charged.

  1. Watermelon

If you want to boost up your energy level, start eating watermelon. This watery fruit not only keeps you hydrated but also to reduce the feeling of fatigue and foggy as it contains 90% water content.


  1. Milk

Add low-fat dairy products like milk to your breakfast diet as they offer protein and energy-boosting carbohydrates. You can also drink milk before bed because some studies have shown that a glass of milk before bed can make your muscles feel better throughout the day.

  1. Crimini Mushrooms

Along with a huge content of the riboflavin, vitamins B, niacin and pantothenic, these mushrooms are a great source of folate, vitamin B6, and thiamin. These healthy compounds not only fight fatigue but also protect the cell’s energy production house in your body.

  1. Herbal tea

Extreme tiredness affects your work performance that can damage your reputation as well. Herbal tea can help you to boost your energy, improve your health and balance your system. You can energize yourself without the worry of dangerous stimulants. There are different kinds of herbal tea that you can use such as green tea, ginger tea, Siberian ginseng, ashwagandha etc.

  1. Walnuts
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Walnuts are a part of the tree nut family. In the case of walnuts, one ounce means about seven shelled walnuts. Walnut is a high-calorie food and a rich source of heart-healthy monounsaturated fats and omega-3 fatty acids. You can add them easily to your healthiest way of eating as they provide you instant energy and make your health better.

  1. Brown Rice

White rice or brown rice, which one is more suitable for you? The answer is brown rice. It has become a great substitute for white rice, which is full of additional nutrients that can give you an energy boost. Brown rice is easily digested by the body and doesn’t lead you to be hungry as well. Try serving it with salmon or chicken breast and enjoy a healthy and active life.

brown rice

  1. Carrots

Carrots are also one of the most amazing foods that can boost your energy level. You can use baby carrots which are perfect for snacking. Apart from this, you can make your carrot chips and use them to dip into hummus for getting sufficient energy.

  1. Celery

Celery is not considered the most appetizing veggie, but it can help you keep hydrated and energized. The reason is that it contains fiber and other nutrients that can give you energy that lasts and lasts.

  1. Pineapple

Pineapple is the healthiest fruit because it contains manganese, vitamin C and various other nutrients and antioxidants. Therefore, if you want to boost up yourself, try to eat this tasty fruit in any form, such as raw pineapple or a mixed fruit salad.

  1. Quinoa

Quinoa is a gluten-free grain that has more content of protein as compared to any other grain or rice. It not only contains a generous amount of amino acids that is considered a whole source of protein but also has lysine, magnesium, phosphorous and manganese which are essential for maintaining the long-lasting energy levels.

  1. Cucumber

Like Celery, cucumber is also a very hydrating vegetable that can offer a energy. It also contains a decent amount of Vitamin C which is an essential need of your body to keep you active. Start eating cucumbers and you’ll notice the difference soon.


  1. Lemon water

Clean and fresh squeezed lemon water is one of the tastiest energy boosters. Water with lemon produces energy by hydrating and oxygenating the body to extraordinary energy and mental clarity. It can form soluble complexes with calcium that helps to eliminate pancreatic stone and kidney stones as well.

  1. Broccoli

Broccoli is a healthiest veggie that you should be eating more and more because it can provide you with energy. It is a rich source of protein, fiber and different vitamins and minerals that can give you an instant nutritional boost and make you feel better and less tired.

  1. Coconut

It is very simple to boost your energy naturally by taking a right kind of fat. Using coconut oil or coconut on a regular basis helps to speed up your metabolism and boost your energy. Coconut mainly contains medium chain fatty acid (MCFA’s) that our body us as a fuel to produce energy. It does not put any extra stress on your digestive system. The MCFA’s in coconut oil are sent right to the liver and turned into energy.

  1. Edamame

According to some studies, Edamame is high in energizing nutrients, particularly B-vitamins, copper and phosphorous. These powerful nutrients help transport oxygen throughout the day to keep you energetic. Apart from these, it also contains fiber, protein and exercise-friendly carbs for muscles building and repairing.

  1. Cardamom

Cardamom is a spice that is used in different Asian dishes. It not only has a good taste but also expands the blood vessels, improving your circulation and boosting your energy level. A cup of hot cardamom tea is perfect for a quick boost.


  1. Guarana

This small round red fruit is used in beverages and supplements to increase energy, and boost stamina and physical endurance. The seeds of Guarana are the richest source of caffeine which is 2.5 times higher the amount of caffeine found in coffee.

  1. Pumpkin seeds
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A handful of raw pumpkin seeds or dry roasted pumpkin seeds can offer you a natural jolt to power for a workout. These seeds are a great source of fiber, protein and healthy fats that can keep you feeling full and energized.

  1. Asparagus

Asparagus is also one of the healthiest foods that give you energy. The vitamin found in asparagus helps to perform the functions of the body properly which means you feel energized without the need of stimulants. Taking an enough amount of asparagus will retain your energy level naturally.

  1. Goji Berries

Energy boosting goji berries are also linked with an energy boost and physical endurance. They can increase your body’s ability to handle stress and support healthy mood, memory and mind as well.

  1. Sauerkraut

Sauerkraut can increase the digestive health, improve your circulation, protect the heart, provides quick energy, stimulates the immune system, strengthens the bones and protects you against cancer.You should add sauerkraut to your daily meal. It is really good for health.


  1. Lentils

Lentils are full of great benefits for your body. They are low in fat and calories, but high in magnesium that is needed for a hundred of biochemical reactions in the body. The complex nature of the fibers and carbohydrates in lentils allow energy to be released slowly into the body. Additionally, the high levels of iron in lentils, play an important role to develop energy.

  1. Peanut Butter

Peanut butter is a tasty and healthy diet for all ages equally. Two tablespoons of peanut butter are all that you need to stay healthy and energized. You can use it on toast for a great breakfast or midnight meal choice. It contains plenty of calories that will give you lots of energy for your activities.

  1. Kale

Kale is a popular super food which also comes in the list of foods that give you energy. This vegetable is a real energy booster that provides you with essential minerals. You can get maximum benefits of kale after cooking it well instead of taking its raw form.

  1. Pistachios

Pistachios are delicious tree nuts known for their wholesome nutritional properties. They are a rich source of energy. Regular consumption of pistachios can protect you against many diseases. You can take a few nuts on a daily basis to stay healthy and active.

  1. Polenta

Polenta is an Italian staple full of complex carbohydrates that are broken down slowly and provide you the energy you need for hours. It is quick and easy to cook food. You can use it as a side dish with beef or fish.


  1. Spinach

Spinach is also included in the list of foods that give you energy. This leafy green veggie is a good source of iron. Iron is a key component of energy production in the body. Take spinach salad for lunch and you probably would not experience that afternoon energy crash.

  1. Peppers

Peppers are one of the great vegetables that you should add to your energy-producing diet. They not only work as an energy-boosting food but also help you to control your appetite. Include them in your favorite meal and keep yourself fully charged and active.

  1. Avocado

If you often feel fatigued, then start consuming avocados on a daily basis. You’ll be surprised how your energy level is raised. This super-fruit contains potassium and healthy fats which help in boosting energy.

  1. Mango

Mango is a nutrient-dense fruit, rich in vitamins A & C, calcium, manganese, potassium, and magnesium which offer several health benefits. It also has energy-boosting B vitamins, like B1, B2, B5, B6, folate and niachi. The vitamin K found in mangoes is also beneficial for bone strength.

  1. Cheese

A Cambridge University study reveals that protein-rich foods may help you stay alert and awake by boosting your energy level. So, consuming these healthy foods is the perfect way to start your day. Like eggs, yogurt and milk, low-fat cheese or butter can pump up the protein in your morning.


Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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