We all have days when we feel tired and sluggish, when it’s a struggle to make it through without a nap. But a quick snooze isn’t the only thing that can help you regain your energy to power through the rest of the day. Instead, you may want to take a look inside your pantry for certain foods that are known to provide the body with energy.
To determine which foods are best for energy as part of a balanced diet, we consulted with nutrition experts for their professional recommendations. For the next time you need a pick-me-up, consider adding these items to your grocery list.
7 best foods for energy
Your daily nutrition has a major impact on your energy levels and overall vitality. If you’re looking to boost your energy and combat fatigue, experts recommend incorporating these seven foods into your diet.
1. Oats
Oats are a source of energy because they’re a complex carb.
Oats are a complex carbohydrate, which makes them an excellent source of energy for the body and brain.
“Oats are rich in fiber, particularly beta-glucan, which slows digestion, stabilizes blood sugar and provides sustained energy. They also contain iron and B vitamins, which are essential for energy metabolism,” says Morgan Walker, a sports nutritionist at Lebanon Valley College.
Kayla Farrell, a registered dietician, adds that, “Glucose from carbohydrates is the body’s primary energy source. Unlike refined carbs, such as white rice or white bread, these options prevent energy spikes and crashes, keeping you fueled for longer.”
Incorporate oats into your diet by adding them to the following foods:
- Smoothies
- Yogurt
- Baked goods
- Homemade granola bars
- Cereal
2. Avocados
Avocados are a great source of healthy fat, an essential macronutrient for optimizing energy levels.
“Avocados are rich in monounsaturated fats, which provide a sustained source of energy. They are also packed with fiber to maintain stable blood sugar levels and contain B vitamins, particularly folate, which helps convert food into energy,” says Walker.
Not only can avocados boost your energy, but they also have benefits for cardiovascular health. In a 2022 study, Harvard University researchers found that adults who ate at least two servings of avocados per week had a 21% lower risk of heart disease than adults who didn’t consume them.
Incorporate avocados into your diet by adding them to the following foods:
- Sandwiches
- Toast
- Salad
- Smoothies
- Chicken salad
3. Salmon
Salmon is a great protein for energy.
Salmon is one of the top food sources for better energy, according to nutrition experts.
“Salmon is an excellent energy-boosting food because it is rich in high-quality protein and healthy omega-3 fatty acids, which support muscle repair and reduce inflammation. It provides B vitamins, which are essential for energy metabolism and red blood cell production,” says Walker.
Farrell adds that, “These benefits can translate to improved physical stamina while exercising and better energy throughout the day.” She notes that other fatty fishes, like sardines, anchovies and mackerel are also great for boosting energy.
Incorporate salmon into your diet by adding them to the following foods:
- Pasta
- Sandwiches
- Salads
- Rice dishes
- Chowder
4. Beans
Beans are widely touted as one of the best food sources for energy, especially if you’re on a budget.
“Beans of every variety pack a ton of nutrients and calories into any meal, which is helpful when you are working to reduce your grocery spending,” says Trista Best, a registered dietitian at The Candida Diet.
“The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut’s good bacteria, binding and flushing out toxins and waste from your body. Beans can even help to reduce cholesterol and body weight,” adds Best.
Another benefit of beans is that they can be incorporated into many different types of diets. If you follow a vegetarian or plant-based, for example, beans can be a good source of plant-based protein.
Incorporate beans into your diet by adding them to the following foods:
- Soup
- Salad
- Wraps
- Quesadillas
- Rice dishes
5. Berries
Thanks to their natural sugars, berries can provide an energy boost.
All types of berries, like blueberries, strawberries, raspberries and blackberries, are known for promoting better energy levels.
“Berries are packed with natural sugars and fiber, which provide a quick yet sustained energy boost without blood sugar spikes. Additionally, their high water content helps maintain hydration, which is essential for optimal energy levels,” says Walker.
Berries have also been proven to lower the risk of Type 2 Diabetes, improve memory and cognition and reduce body weight. According to Harvard University researchers, evidence suggests that adults who regularly consume berries live longer than people who don’t eat them.
Incorporate berries into your diet by adding them to the following foods:
- Smoothies
- Salad
- Ice cream
- Cereal
- Oatmeal
6. Nuts and seeds
The nutrients in nuts and seeds can give you more energy.
Nuts and seeds are incredibly nutrient-dense, and they can help with energy.
According to Walker, “Nuts and seeds are full of healthy fats, fiber and protein. They are excellent sources of magnesium, which plays a vital role in energy production by aiding the breakdown of carbohydrates and fats. Plus, nuts and seeds contain B vitamins, which are essential for converting food into usable energy.”
In a study published in the medical journal Advances in Nutrition, adults who ate 28 grams of nuts per day had a 22% reduction in all-cause mortality, an 11% risk reduction for cancer deaths and a 21% risk reduction for heart disease.
Walker explains that nearly all types of nuts and seeds can be added into your diet for better energy. That includes nuts like almonds, walnuts, cashews, pistachios and brazil nuts, and seeds like pumpkin seeds, chia seeds, flaxseeds and hemp seeds.
Incorporate nuts and seeds into your diet by adding them to the following foods:
- Smoothies
- Cereal
- Granola
- Trail mix
- Salad
7. Greek Yogurt
Greek yogurt, which is protein-rich and low in sugar, has been shown to improve energy levels.
“With a good balance of protein and carbohydrates (from the milk sugar lactose), Greek yogurt is a great choice for sustained energy. Its probiotics also support gut health, which can influence energy levels. Additionally, fortified Greek yogurt can be a source of vitamin D, which plays a role in energy by supporting muscle function and overall metabolic processes,” says Walker.
There are lots of creative ways to get the energy-boosting benefits of Greek yogurt. You can also use it as an alternative to sour cream.
- Smoothies
- Dips and sauces
- Baked goods
- Granola
- Marinades
For foods that give you energy in the morning, try oats, avocados, berries, nuts, seeds and Greek yogurt. Yogurt parfaits, avocado toast or overnight oats are great options.
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According to Walker, berries like strawberries, raspberries, blueberries and blackberries are examples of foods that can provide quick yet sustained energy.
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Different foods are converted to energy at different rates, according to Harvard Health. Some foods, like candy, can give you quick energy, while others, like healthy unsaturated fats, provide more sustained energy you can use throughout the day.
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Though no one food can give you the most energy, a balanced diet full of foods like oats, beans, avocados, nuts and seeds, berries and more can give your body the energy you need.
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