17 Foods That Give You Energy for 2024

Are you searching for foods that give you energy to boost your metabolism, pump up your workout or just put a bit more pep in your step? Are you looking for an instant energy food for weakness? Your body needs a balanced diet of proteins, carbohydrates and fats to provide energy and a healthy outlook.

You may be wondering, “Which foods give you the most energy? The short answer includes fruits, vegetables and lean protein. But just which ones should you add to your grocery list to get the best results? Some offer a quick boost while others provide a sustainable way to achieve longer lasting energy.

We’ve compiled a list of foods that fight depression, foods that give you energy and foods that fight fatigue to send you on the way to healthy and productive eating. It was designed to answer questions like, “How can I increase my energy levels?” and “What foods give you energy in the morning?”

Jump to Section

• Learn to Cook Healthy Meals
• Foods That Fight Fatigue
• Foods That Give You Energy Fast
• Foods That Give You Stamina
• Foods That Fight Depression

Learn to Cook Healthy Meals

Without a doubt, the best way to keep your energy levels up is to eat healthy and regularly. Balancing your diet is easy when you know how to cook delicious meals at home.

Check out chef-led in cooking classes in Albuquerque, cooking classes in Edmonton and cooking classes in St Louis. There’s sure to be a cooking class near you.

Foods That Fight Fatigue

1. Oats

Are you searching for breakfast food ideas to add to your list of foods that give you energy? Whole grain oats are one of the top 10 energy foods to kick off the day. They’re high in vitamins and minerals, and offer a lot of fiber, which helps make the body feel fuller for a longer amount of time.

2. Nuts and Seeds 

Nuts and seeds are a wonderfully crunchy way to add calcium, magnesium and fatty acids to your diet. Fatty acids work to help reduce inflammation and fatigue, providing lots of energy to push through the day. 

Seeds such as pumpkin, flax and sunflower are easy to add to smoothies, salads, yogurt and other foods. They make excellent lunch ideas for adults on the go. Keep a bag of cashews, pecans, almonds or walnuts on your desk for a quick and nutritious snack of foods that give you energy.

3. Peanut Butter

As a member of the nut family, peanut butter is rich in protein and often makes you feel fuller after eating, making it a good choice in your search for foods that give you energy. 

Peanuts also have high amounts of L-tyrosine, an amino acid that helps with improving mental function, speeding up metabolism and raising dopamine levels, a “feel-good” hormone. This serves as a helpful boost to make us get up and do something active.

4. Spinach

Rich in folic acid and vitamins A, C and K, spinach is a terrific food that gives you energy. Both raw and cooked spinach are excellent ways to get the recommended amount of folic acid and beat fatigue. 

Vitamin C helps cells produce energy, providing your body with extra boosts of energy-enhancing nutrition. Use it in salads, egg dishes and even mixed into smoothies for an extra burst of nutrients and energy-enhancing power when you’re in need of foods that give you energy.

5. Chicken

Chicken, and other lean proteins like turkey and white fish, make the list of top choices when searching for foods that give you energy. Nutrients like iron, zinc, B vitamins and selenium in chicken help your body produce energy and improve immunity. 

Enjoy chicken baked, roasted or grilled and served with fresh vegetables for a protein and energy-packed meal.

Foods That Give You Energy Fast

6. Eggs

Eggs are one of the best foods that give you energy. Eggs contain an amino acid called leucine. With its help, cells can use blood sugar to break down fat, which is then converted to energy. 

Eggs help bring stability to blood sugar levels, which serves as a means of sustained energy. Boiled eggs are a smart choice for grab-and-go convenience. If you don’t enjoy boiled eggs, try poached, scrambled or over easy for a healthy and energizing meal.

7. Strawberries

What gives you energy fast? If you have a sweet tooth, resist reaching for a candy bar. Instead, snack on strawberries or other members of the berry family such as blueberries and raspberries. 

These juicy gems are full of antioxidants and have anthocyanins that keep energy balanced. Toss in smoothies, yogurt or salads for a quick and tasty energy boost.

8. Greek yogurt

Greek has more protein than regular yogurt varieties. Its rich and creamy texture serves to make you feel fuller. Bonus points for being easy to eat on the go. 

Pair your Greek yogurt with strawberries, blueberries, sunflower seeds or even a drizzle of organic honey to add a sweet touch. Choose nonfat yogurt with a low sugar count to enjoy this food that gives you energy.

9. Oranges

Packed with vitamin C, which helps to prevent fatigue, oranges are a refreshing snack to eat before or after working out. That fresh and zesty citrus fragrance is another reason oranges are one of the best foods that give you energy when you’re tired. Just peeling one open can release a burst of energy.

10. Dark Chocolate

One of the top 10 energy foods just so happens to be a favorite among those with a sweet tooth. When searching for foods that give you energy when tired, add a bar of dark chocolate to your list. Dark chocolate contains less sugar and milk products than milk or white chocolate. 

It contains more cocoa, which has flavonoids, a positive antioxidant. It also offers the benefit of helping the heart pump more blood throughout the body. This, in turn, circulates more oxygen to help you stay energized. With anything, moderation is key, so don’t go crazy in the chocolate aisle.

Foods That Give You Stamina

11. Whole Grain Bread

Pair your peanut butter with whole-grain bread for a combination of foods that give you energy and stamina. Whole grains contain carbs that break down into glucose to give you energy. 

The fiber and minerals in whole grains regulate blood sugar, improve energy levels and make you feel full. Whole grains offer more nutrition than processed bread and help with cholesterol levels, blood pressure and heart disease.

12. Bananas

Looking for an on-the-go food that’s perfect for breakfast, lunch or snacking? Bananas are one of the best portable foods that give you energy. 

Potassium, fiber and vitamin B6 work together to provide stamina, muscle function and sustained energy that doesn’t spike your blood sugar levels. Add slices to smoothies, oatmeal, whole-grain pancakes and more.

13. Sweet Potatoes

Name a food that gives energy and stamina. Sweet potatoes should be one of the first things to come to mind. They contain carbs that give you energy. 

A high fiber content helps slow absorption into the body, allowing for sustained energy throughout the day and making sweet potatoes one of the best foods that give you energy.

14. Brown Rice

Brown rice and other whole grains like quinoa and bulgur have fiber that makes you feel full for longer, offering sustained energy for workouts, activities or keeping up with the kids. 

Fiber helps slow the digestion of carbohydrates and releases energy slowly, allowing you to feel full and energized for a longer amount of time.

Foods That Fight Depression

15. Vitamin D

Foods that fight fatigue and depression include tuna, salmon, milk and orange juice. All of these items have high levels of Vitamin D, which is necessary for your body to absorb calcium. Vitamin D works to restore imbalances between neurotransmitters and calcium.

16. Probiotics

There are links between a shortage of good gut bacteria and depression. Found in foods such as yogurt, cottage cheese and pickles, probiotics are one of the best foods that give you energy and help fight mood and depression issues. 

Probiotics are believed to increase tryptophan, which is then converted into serotonin. They can also aid in the digestion and absorption of carbs, vitamin B and other nutrients, which help to produce energy.

17. Turkey

A serotonin building superfood, turkey is an excellent example of foods that give you energy. A lean protein like turkey provides nutritious protein without the saturated fats found in red meat. It also contains tryptophan, which the body uses to make serotonin. 

Serotonin plays a crucial role in mood-boosting as well as digestion, sleep and more. Low levels of serotonin can cause depression, anxiety and other physical and psychological problems.

The next time you’re inclined to reach for a cup of coffee or bottle of soda for that afternoon energy boost, consider one of these nutritious and tasty foods that give you energy instead. Avoid foods like sweets, candy bars, soda, energy drinks and anything with added sugar, which the Academy of Nutrition and Dietetics has named “energy zappers.” 

Instead, they recommend many of the foods we’ve listed above. If you want to learn to cook nutritious, energizing and probiotic-rich meals, start with these suggestions for foods that give you energy and instant energy food for weakness.

For even more health and food ideas, check out other experiences happening on Classpop!