7 Foods That Give You Energy: What You Need to Know

You need energy for everything you do — from breathing and sleeping to exercising and concentrating. But lots of people don’t feel very energized. On average, adults in the U.S. feel sleepy 3 days a week, according to the National Sleep Foundation.

Many things can affect your energy levels –– including poor sleep, a lack of exercise, and work stress. One you might not think about is your diet. But staying hydrated and filling up on nutritious foods that give you energy may help reduce fatigue.

What types of foods give you energy?

Technically, all food provides energy. When you eat, your body breaks down macronutrients in food — carbohydrates, fat, and protein — and uses them as energy or building blocks for other molecules. 

Nutrient-rich, whole foods

A nutritious diet that includes a balance of macronutrients can help maintain your energy levels. For example, a high-fat, low-carb meal or a high-carb, low-fat meal may make you tired. But eating balanced meals with nutrient-rich, whole foods such as fruits, vegetables, and legumes can have the opposite effect. This approach can help you prevent nutritional deficiencies and fatigue as well as maintain energy throughout the day. 

The Mediterranean diet encourages eating many nutrient-rich, whole foods. Following this eating pattern has been found to decrease fatigue in different populations, such as people with cancer and fibromyalgia. And it has even been shown to increase endurance. 

While the Mediterranean diet has been widely studied, many cultures around the world also incorporate whole, plant-based foods. 

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Iron-rich foods

Iron helps make red blood cells that carry oxygen throughout your body, supporting its many functions. Low levels of this micronutrient can lead to iron deficiency and anemia. And these conditions can lead to fatigue and weakness. So, while eating iron-rich foods may not necessarily give you a boost of energy, it can help prevent iron deficiency. 

Some reliable sources of iron include: 

• Red meat 

• Fish and seafood

• Poultry 

• Tofu 

Many animal-based foods that include iron also contain vitamin B12. Getting enough of this macronutrient is also important because vitamin B12 deficiency can lower energy levels and hinder exercise performance. 

Water and water-rich foods

Water makes up most of your body weight and plays an important role in every organ system. Water is necessary for life. Even slight dehydration can decrease your body’s ability to function properly. One of the warning signs of dehydration is a drop in your energy levels. 

You don’t have to get all of your daily hydration from drinking water. You can also get fluids through food, like fruits and vegetables. Here are some foods that are over 90% water:

• Cucumbers

• Watermelon

• Strawberries

• Cantaloupe

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What are the best energy-boosting foods?

Focus on minimally processed foods that are high in nutrients important for energy production, such as magnesium, iron, and B vitamins. These are critical for many bodily processes, including cognitive and immune system function.

Here are seven of the top energy-boosting foods you can add to your snacks and meals for a healthy, balanced diet. 

1. Berries 

Berries are both tasty and rich in antioxidants. These nutrients help protect against cell damage that may contribute to conditions like heart disease and cancer. Berries, especially darker varieties, contain anthocyanins and other antioxidants that can help keep your energy levels balanced. 

Anthocyanins have also been shown to increase insulin sensitivity. This is important because insulin allows your body to process sugar and use it as energy to fuel your muscles and organs. 

And it’s easy to keep things fresh with berries since there are a range of options, such as: 

• Blueberries

• Strawberries

• Goji berries

2. Bananas 

Bananas are a good source of potassium, which helps balance fluid levels in your body. Potassium also regulates blood pressure, supports nerve function, and helps muscles contract. 

A small study found that eating a banana was equally as effective as consuming a sports drink for fueling a long cycling workout. A combination of potassium, healthy carbs, and nutrients like vitamin B6 help make bananas a go-to snack for sustained energy. 

3. Leafy green vegetables 

Leafy greens are great for energy. They’re loaded with nutrients –– such as vitamins A, C, and K –– to help keep you going. Vitamin C, for example, is largely known for supporting the immune system. But it also plays a role in helping your cells produce energy. 

Here are few nutrient-packed leafy greens to get you started:

• Kale

• Spinach

• Chard

4. Whole grains 

For higher energy levels and better health overall, eat whole grains instead of refined grains. While refined grains contain only a portion of the plant, a whole grain has three parts: the bran, the germ, and the endosperm. So whole grains have more iron, B vitamins, and fiber.

Fiber can help balance your energy levels and keep you feeling fuller longer. And there are many types of fiber-rich whole grains, including:

• Quinoa

• Brown rice

• Farro

• Bulgur

• Oats and oatmeal

5. Beans and legumes

Beans and legumes are packed with plant-based protein, fiber, iron, and antioxidants. They contain complex carbohydrates and are low in saturated fat. So they can provide a steady energy boost and leave you feeling fuller longer. 

Here are some tasty examples:

• Chickpeas

• Black beans

• Edamame

• Soybeans and soy products, life tofu

Unlike simple carbs, complex carbs gradually release glucose (sugar) into your blood, which helps regulate energy levels. 

Try putting them in smoothies or other recipes to add more beans and legumes to your diet. Lentils, for example, make a great energy-booting pantry staple. They’re inexpensive and quick to cook.

6. Fatty fish

You often hear about the benefits of a low-fat diet. But not all fat is created equally. Healthy unsaturated fats, like omega-3 fatty acids, may lower triglycerides and increase good cholesterol (high-density lipoprotein or HDL). 

Omega-3s provide energy and support many cell functions in your heart, brain, and eyes. But your body doesn’t make enough omega-3s on its own. So you have to get most of your supply from food or supplements. 

You can get omega-3s from fatty fish such as: 

• Tuna 

• Salmon 

• Cod 

• Mackerel 

• Sardines

• Anchovies

• Trout 

Like many entries on this list –– including whole grains, nuts, and seeds –– fatty fish also contain coenzyme Q10 (CoQ10). This antioxidant may increase energy levels. One meta-analysis found that CoQ10 supplementation helped reduce fatigue symptoms in study participants. 

The American Heart Association recommends getting two servings of fatty fish per week.

7. Nuts and seeds 

Nuts and seeds are another great source of omega-3 fatty acids, fiber, and antioxidants. Many varieties contain nutrients that may up your energy levels. 

Almonds and cashews, for example, are full of magnesium. This mineral is involved in hundreds of enzyme reactions that control body processes. And it’s essential for energy production. 

Try one of these, or the many other varieties, for an easy snack you can grab on the go: 

• Chia seeds 

• Walnuts 

• Flax seeds 

• Pistachios 

• Pumpkin seeds

• Peanuts 

What types of foods should you avoid if you want energy?

Not all foods and drinks will give you energy equally. So, you may want to limit certain ingredients to stay energized during the day. Here are some tips to help you avoid foods and drinks that may leave you feeling less alert.

Be aware of refined carbs

Generally, being overly restrictive with your diet is unhealthy. Most people don’t have to avoid specific foods altogether. Moderation is key for your health and well-being. 

Keep in mind that foods are converted to sugar at different rates. Some may give you a quick burst of energy but leave you feeling tired shortly after. This is the case with refined carbohydrates, which are usually found in processed foods. 

Processed foods that are likely to contain refined carbs include: 

• Packaged snacks, sweets, and breads

• Sodas and other sugary drinks

• Precooked meals, such as frozen pizzas

• Processed meats, like ham, pepperoni, and hot dogs 

• Some breakfast cereals

Aside from not offering sustainable energy, these foods have been linked to higher body fat, some cancers, heart disease, and Type 2 diabetes. 

Be cautious with coffee 

You may turn to coffee and other caffeinated drinks for a quick energy boost. But drinking caffeine too late in the day can affect your sleep and energy levels the next day. 

Coffee can stay in your body for up to 12 hours. So, for better sleep, experts recommend avoiding caffeine at least 6 hours before bed. 

Use moderation when consuming alcohol 

Alcohol is a depressant, meaning it slows your body down. It can also affect your ability to get a good night’s sleep, which can significantly impact your energy levels the next day. 

If you drink alcohol, try to follow expert guidelines to reduce health risks: 2 drinks a day for men and 1 for women. Excess consumption of alcohol can lead to nutritional deficiencies and related fatigue.

How to eat foods for energy

You know that what you eat matters, but does how you eat also affect your energy? Here’s what you need to know about eating and drinking habits that may affect your energy levels.

Number and timing of meals

There’s conflicting research on the effects of meal timing and frequency on energy levels and overall health. If you wait too long between meals, you may start to feel sluggish. This might be related to a drop in blood sugar, especially if you have diabetes. But the time it takes for your blood sugar to go down differs from person to person. It depends on factors such as:

• Age

• Sex

• Weight

• Overall health

• Diet

Avoid crash diets

Crash diets, which often include strict calorie restrictions, can leave you feeling tired and sluggish. Plus, they can be dangerous.

While you may be tempted to try a crash diet, they are difficult to maintain, can put a lot of stress on your body, and may lead to more weight gain in the future. Instead, adopt a nourishing and energy-boosting diet that you enjoy eating daily.

Why trust our experts?

Written by:

Donna Kim MS, RD, CDCES, CNSC

Donna Kim, MS, RD, CDCES, CNSC, is a registered clinical dietitian and nutrition writer based in Pasadena, CA, who has 10 years of experience in her field. She is a certified nutrition support clinician (CNSC), accredited by the National Board of Nutrition Support Certification, an independent credentialing board established by the American Society for Parenteral and Enteral Nutrition.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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