foods that give you energy

20 Best Foods That Give You Energy All Day

Listless or fatigued? You need not worry as we shall explore some foods that give you energy all day long. What’s more exciting is the fact that these foods are easy to find.

If you plan it right, what you eat can help keep you healthy and energized all day long.


The idea is to keep blood sugar levels regulated and to eat meals with low glycemic index carbohydrates, protein, and a handful of healthy fats.

Best Foods That Give You Energy All Day

Below are 20 of the best foods that give you energy you should include in your diet.


1. Bananas

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Bananas can be the ideal quick snack for long-lasting energy. While bananas are a fantastic natural supply of sugar, they are also high in fiber, which helps reduce sugar digestion.

Bananas provide nutrients that provide the body with a boost of energy.

According to one study published in the PLoS One journal, taking a banana before a long bicycle ride improves efficiency and endurance just as much as drinking a carbohydrate drink.

While most people do not cycle every day, bananas still give you energy.


2. Oranges

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Oranges are loved for their flavor, which is gotten from the antioxidant vitamin C. Vitamin C may aid in the reduction of oxidative stress in the human system and the prevention of listlessness.

According to a study published in the journal Antioxidants, young adult male students with an ncreased levels of vitamin C have better moods and are less likely to feel confused, rage, or depressed.

3. Goji Berries

Goji Berries
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According to a review in Drug Design, Development, and Therapy, goji berries are small, red berries that contain several nutrients as well as significant anti-aging and antioxidant effects.

The specific antioxidants may provide numerous benefits, including increased vitality in the body.

Dried goji berries are delicious with snacks, and you can put a few in a water bottle to drink during the day.

4. Dark berries

Dark berries
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Dark berries

Berries, such as raspberries, blueberries, and blackberries, can serve as an effective energy booster when the body craves something sweet.

Dark berries have more organic antioxidants than berries with light colors. This helps in the reduction of inflammation and exhaustion in the body.

They also have a lower sugar content than sweeter fruits while still satisfying a sweet taste need.

5. Fatty fish

Fatty fish
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Fatty fish

In general, fish is a great and light source of protein and B vitamins that provide the body with continuous energy all day.

Fatty cold-water fish like sardines, salmon, and tuna have higher levels of omega-3 fatty acids.

According to a study published in the journal Nutrients, omega-3 fatty acids may boost cognitive function while decreasing inflammation in the body, which can induce exhaustion in some people.

6. Yogurt

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Contrary to what most people think, yogurt also gives energy. Natural yogurt, according to the USDA, is high in lipids, protein, and simple carbs, all of which give energy to the body.

Yogurt is also incredibly portable, making it an excellent substitute for vending machine food.


7. Beef liver

Beef liver
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Beef liver

Beef liver is one of the best meat sources of vitamin B-12, which keeps the body energized.

While many kinds of meat contain vitamin B-12, beef liver has a high concentration.

A 3-ounce piece of beef flank steak has roughly 1.5 micrograms (mcg) of vitamin B-12, as stated by the USDA (United States Department of Agriculture).

According to the USDA, the same piece of beef liver has 60 mcg of vitamin B-12.

8. Yams and sweet potatoes

Yams and sweet potatoes
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Yams and sweet potatoes

Yams and sweet potatoes are high in carbs, which offer energy. Sweet potatoes, on the other hand, are abundant in fiber, which could slow down the body’s absorption of these carbohydrates.

As a result, they may be a smart choice for continuous energy throughout the day.

9. Dark leafy greens

Dark leafy greens
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Dark leafy greens

Dark, leafy greens like kale, spinach, and collard greens are high in minerals and antioxidants, as well as satisfying proteins.

Greens can be difficult to digest fresh for some individuals, so boiling them with vinegar or lemon juice could help break them down.

10. Dark chocolate

Dark Chocolate and Cocoa
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Dark Chocolate

Dark chocolate may be a simple approach to boost energy. Rich, black chocolate contains far less sugar than milk chocolate.

Less sugar implies a slower release of energy, but more cocoa benefits, such as antioxidants like flavonoids.

According to a study published in the journal Archives of the Turkish Society of Cardiology, dark chocolate could help the cardiovascular system by allowing more blood to circulate around the body.

This blood contains fresh oxygen, which could make you feel more awake and aware.

11. Oatmeal

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A cup of whole-grain oats could be an excellent source of energy for the body. Oats are high in fiber and may keep you satiated all day than other breakfast options.

Whole-grain oats are also high in vital vitamins, minerals, and phenolic compounds, which help invigorate the body, according to a study published in The Journal of Nutrition.

13. Popcorn

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Popcorn has a lot of carbs. It does, however, contain fiber, which slows down digestion. Popcorn may keep you fuller for longer than other carbohydrates.

According to a Nutrition Journal study, those who ate popcorn instead of potato chips felt fuller after eating the snack. This may be beneficial to dieters because popcorn has fewer calories when compared to potato chips.

14. Brown rice

Brown Rice
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Brown Rice

One of the advantages of brown rice is that it keeps a lot of fiber from the husk.

White rice lacks the husk, which could make the body absorb its carbohydrates more quickly. This could cause an increase in energy levels followed by a drop.

Brown rice’s husk slows down the breakdown of these carbohydrates, releasing energy more slowly.

15. Lentils

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Lentils are a cheaper source of fiber and protein, which makes them an excellent choice for people on a budget.

According to USDA, 1 cup of lentils has roughly 40 g of carbohydrates, 18 g of protein, 15 g of fiber, and something short of 4 g of sugar.

The fiber helps in regulating the breakdown of the carbs, keeping you full while also giving sustained energy.

16. Peanut butter

Peanut butter
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Peanut butter

Peanut butter is high in lipids, protein, and fiber, and it can help people stay full longer.

This may reduce the urge for regular nibbling, which leave a person feeling fatigued since their body is constantly digesting.

17. Nuts

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Most nuts are high in lipids, protein, and carbs, which give energy all day.

Nuts are often high in vitamins and minerals like calcium, magnesium, and phosphorus.

Nuts contain a lot of important fatty acids. According to a study published in the Journal of Parenteral and Enteral Nutrition, these fatty acids could potentially reduce inflammation, which in turn may lessen fatigue.

People should avoid eating too many nuts because they are heavy in calories.

18. Water

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Water is the most important energizing ingredient on our list of foods that give you energy. Water is required for every cell in the body to function properly.

While most people consider dehydration to be an extreme situation, the body can get somewhat dehydrated if you go without water all morning.

Sustaining energy can be as simple as taking a water bottle with you and drinking it during the day to stay hydrated.

19. Green tea

Green Tea
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Green Tea

Green tea contains caffeine in modest levels, but it also contains chemicals that may help lower inflammation and oxidative stress in the body.

The end result could be an easier switch to a more awake and active state than coffee.

20. Coffee

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Coffee is a well-known energy booster. Caffeine in coffee stimulates the body and intellect, perhaps increasing productivity.

Coffee also includes antioxidants known as polyphenols, which may lower oxidative stress in cells and improve overall body performance.

Coffee, on the other hand, is a stimulant, thus it should be taken moderately. Excessive coffee intake could result in energy loss as your body recovers from the caffeine.


When it comes to sustaining high energy levels, nature presents us with a plethora of nutritious and delectable options.

You can gain continuous energy all day by eating the food list in this guide of foods that give you energy and making thoughtful lifestyle choices.

Remember that even minor modifications to your food and habit can result in big gains in your overall vigor.