10 Healthy Foods That Boost Energy

Almonds are a superstar in the snack world, as they contain important nutrients like magnesium and B vitamins, which help convert food to energy. “Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium's role in energy metabolism,” explains Rachel Berman, RD, CDCES, author of Boosting Your Metabolism for Dummies. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to one serving — 1 ounce (oz), or about 23 nuts — for 164 calories, 6 grams (g) of protein, 6 g of carbohydrates, 3.5 g of fiber (12.5 percent of your daily value, or DV), 76.5 milligrams (mg) of magnesium (18 percent of your DV), and 0.04 mg of vitamin B6 (2.4 percent of your DV), according to the U.S. Department of Agriculture (USDA).

Whole-grain carbohydrate snacks offer lasting energy. “Thanks to fiber, whole grains help prevent the blood sugar crashes that happen after consuming refined or simple carbohydrates,” Berman says. Popcorn is a smarter pick than a crunchy snack like chips, since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil. According to the USDA, 1 cup of air-popped popcorn contains just 31 calories, along with 1.2 g of fiber (that’s 4.3 percent of your DV). It also provides volume so tends to keep you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices.

Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. In fact, according to a review published in March 2023 in Foods, peanuts have some of the highest amounts of protein and the amino acid L-tyrosine. Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars and stick to just 2 tablespoons for 204 calories, 7.2 g of protein, 16.4 g of fat (3.2 g from saturated fat), 7.2 g of carbs, and 1.6 g of fiber (5.7 percent of your DV), per the USDA.

Salmon isn't called a “brain food” for nothing. The rich-tasting fish earns the moniker from its omega-3 fatty acids: polyunsaturated fats that promote healthy brain function and provide energy for the body. Omega-3s have also been found to reduce depression as well as boost mood, Berman says. In an observational study published in February 2023 in the Journal of Personalized Medicine, patients with mild to moderate depression who received an omega-3 supplement in addition to an antidepressant saw significantly greater symptom improvements compared with the supplement or the antidepressant alone. Considering that lack of energy is a common depression symptom, any nutrition strategy that improves depression can also boost energy. The healthy fats make salmon a smart choice for your heart, too, as they help lower blood pressure and triglycerides, which can raise your risk for cardiovascular disease, per the Mayo Clinic. In 3 oz of pink salmon, you get 108 calories, 17.4 g of protein, and 3.7 g of fat, per the USDA.

Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6, and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health (NIH). A medium banana has 105 calories, 27 g of carbs, 3.1 g of fiber (11.1 percent of your DV), 0.4 mg of vitamin B6 (23.5 percent of your DV), and 422 mg of potassium (9 percent of your DV), per the USDA. Bananas are particularly appealing as a pre-workout snack, because they provide sustained energy without spiking blood sugar and are gentle on the stomach, notes the International Sports Sciences Association. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.

Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base. Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman. According to the USDA, 1 cup of the cooked stuff has 42 calories, 4.7 g of fiber (17 percent of DV), 170 mg of potassium (4 percent of DV), and 0.64 mg of manganese (28 percent of DV), a trace mineral that helps stabilize blood sugar, according to the NIH. If salads aren’t your thing, kale is also great sautéed as a side dish, chopped into soups, and tossed with whole-wheat pasta.

Ask any nutritionist for healthy and simple breakfast ideas, and oatmeal is sure to make the list. Its high-fiber content — 4 g is 14 percent of the DV in ½ cup dry, per the USDA — is the reason it's such a filling meal that provides lasting energy. Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, RD, clinical associate professor of nutrition at Arizona State University in Phoenix and past president of the Arizona Academy of Nutrition and Dietetics. With stable blood sugar levels, you'll feel energized and focused, without downing another cup of coffee. Moreover, oats serve up energizing B vitamins, plus 1.5 mg of manganese (65 percent of DV) and 1.7 mg of iron (9.4 percent of DV) per ½ cup dry. As the NIH explains, iron keeps energy levels up by helping transport oxygen to the lungs and muscles. Oats contain 153 calories, 5 g of protein, 3 g of fat, and 27 g of carbs, per the USDA.

Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats, all of which adds up to a perfectly satisfying snack. In 1 oz of the nuts (in the shell), you'll get 3 g of satiating protein — ideal for energy all day long, says Kooi — 1.5 g of fiber (5.4 percent of DV), and 7 g of fat (3.8 g from monounsaturated fats), per the USDA. They’re also rich in the energizing nutrients potassium (147 mg for 3 percent of DV), vitamin B6 (0.164 mg for 10 percent of DV), and magnesium (16 mg for 4 percent of DV), notes the USDA. As an added bonus, though nuts are calorie-dense, 1 oz of pistachios has only 87 calories.

Hummus is a Mediterranean dip with only a few simple ingredients — pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice — that all contribute nutrients for energy. The fiber and protein in the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. To put it into numbers, 2 tablespoons of hummus delivers 72 calories, 2 g of protein, 2 g of fiber, 6 g of fat, and 4.4 g of carbs, per the USDA. When used as a dip for nutrient-rich veggies such as red pepper strips or carrot sticks, hummus makes a great midafternoon snack. You can also use it as a sandwich spread instead of mayonnaise.

When it comes to yogurt, Greek varieties can deliver nearly twice the amount of hunger-satisfying protein as regular offerings (with 17.5 grams per 6 oz compared to 10 g), making it a supercharged breakfast, lunch, or snack. According to the USDA, Greek yogurt also has 19 g of magnesium (4.5 percent of DV) and 240 mg of potassium (5 percent of DV), which promotes sustained energy and helps convert food into fuel. “The thick, indulgent texture is the perfect canvas for a variety of toppings that can make it even more substantial,“ Kooi says. Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat Greek yogurt that's low in added sugar to keep calories at around 100 per container.

Additional reporting by Lauren Bedosky.