30 Best Foods for Maximizing Your Energy and Fighting Fatigue

Ever hit that mid-afternoon slump and wonder why you’re so wiped—even after a decent night’s sleep? You’re not alone. According to the CDC, nearly 1 in 7 adults in the U.S. say they feel exhausted most days. And with stress levels higher than ever—especially at work or while juggling family and life—it’s no surprise so many of us are running on fumes.

Sure, a soda or energy drink might give you a quick jolt, but the crash that comes after? And the sugar and unhealthy chemicals? Ugh, not worth it. The better solution: fuel your body with the right foods that naturally support steady, all-day energy.

These 30 nutrient-packed foods can help you stay energized, alert, and focused Whether you’re powering through work, chasing kids, or trying to make it to the gym, these nutritious picks will help boost your energy and performance so you can live your best life.

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Water isn’t exactly food, but it’s the most important nutrient for your well-being—especially when it comes to amping up your energy. Water plays a vital role in regulating your body temperature and lubricating joints—both of which affect overall stamina. Not hydrating enough can leave you feeling fatigued, which is why drinking the right amount (about eight glasses a day) can give you the boost you need.

“A glass of water can be the magic ticket to a renewed dose of energy to tackle your next task,” says Michelle Cady, an integrative nutrition health coach and founder of FitVista.com. “Sometimes we think we’re hungry when we’re really just thirsty.”

Green tea is a great beverage option to boost your energy levels, too.

Green tea has about 25–35 mg of caffeine per cup (versus about 95 mg in coffee). That’s enough to improve your alertness and concentration without overstimulating your nervous system. Plus, the beloved beverage has been shown to enhance fat oxidation, especially during moderate exercise, which supports more efficient energy use. The combination of caffeine and L-theanine not only boosts alertness but can also improve your reaction time and memory.

Brewing yourself a cup can help boost alertness without an energy crash once it starts to wear off. Just drink it between meals to avoid interfering with iron absorption.

Matcha, a finery-ground powder made from green tea leaves, is blowing up in popularity—for good reason. You’ll see the green drink all over TikTok, with influencers praising it as a quick way to get a boost of energy.

Matcha contains a more concentrated dose of caffeine than regular green tea—about 70 mg per cup—but a 2017 study published in Current Pharmaceutical Design found the L-theanine it contains makes you feel super relaxed at the same time.

Matcha is also rich in EGCG (epigallocatechin gallate), a powerful antioxidant that supports metabolic health. Drinking matcha may also promote fat oxidation, especially during moderate exercise. Basically, it’s an ideal morning or afternoon pick-me-up.

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Of course, if you’re not a matcha or tea-drinking type, you can still have your coffee—as long as you don’t go overboard. The caffeine in coffee works by blocking adenosine, a neurotransmitter that makes you feel sleepy, effectively increasing alertness and focus.

That said, A 2012 study published in the journal Psychopharmacology found one cup is all you need to become more alert. Research shows that drinking too much can make you more tired later on—and even affect your sleep schedule. Moderation is key with coffee, so try sticking to one cup a day.

You can’t go wrong with a jolt of vitamin C. Oranges are rich in folate, a B vitamin critical for converting food into usable energy at the cellular level. They also contain simple carbohydrates that can give you a quick lift without the blood sugar spike of processed sweets.

The next time you’re feeling a little low, nosh on some orange slices for a quick pick-me-up.

When you’re looking for foods to help maximize your energy levels, fiber is another great place to start, says the Mayo Clinic. Sweet and juicy pears are a perfect high-fiber snack with six grams each: Eating one on those afternoons you’re feeling a little slow will help you perk up—and the effect will last for hours.

Plus, pears contain natural fructose, which provides a gentle energy lift without the crash of refined sugar. Their high water content also supports hydration, which is crucial for cellular energy.

Like pears, plums are another great source of energy-boosting fiber you can simply stick in your bag and eat whenever you’re in need of a little pick-me-up.

Plums are rich in sorbitol, a natural sugar alcohol that provides gentle energy without spiking blood sugar. They’re packed with antioxidants like anthocyanins, which help combat oxidative stress that can sap your stamina.

If you’re looking for an even easier option, snack on a couple of their dried-up counterparts: prunes, which pack in close to a gram of fiber each depending on the size.

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You can’t really go wrong with blueberries. According to the Cleveland Clinic, the little guys will give you loads of energy, whether you toss some into your oatmeal or stick them into a baggie and eat them plain on the way to work.

They may be small, but don’t let their size fool you: They’re basically little blue powerhouses. In addition to antioxidants, blueberries provide small amounts of carbohydrates and fiber that contribute to steady energy. Research also shows they can enhance brain function, including memory and focus, which is helpful during mentally draining days.

Squeeze them into a glass of water, over your salad, and on your fish—or if you’re really brave, simply suck on the sour fruit. Like other energizing citrus, lemons are full of vitamin C and can help you wake up when you’re feeling sluggish, allowing you to show your day who’s boss.

Lemons are also a source of potassium, which helps regulate fluid balance and muscle contractions. Their scent alone has been shown in small studies to enhance mood and alertness.

Eating some pineapple isn’t just an easy way to feel like you’ve been transported to a tropical island. According to the Cleveland Clinic, the yellow stuff’s high vitamin C content is also great for a quick energy boost without the crash, helping combat fatigue the right way.

Pineapple contains the enzyme bromelain, which aids digestion and helps your body extract energy more efficiently from food. It’s also hydrating and high in manganese, a mineral that plays a key role in energy production and antioxidant defenses.

Bananas are one of the best snacks around. Because they’re naturally portable (hello, handy peel!) it’s easy to keep one on hand when you’re in need of some energy: Full of fiber, potassium, and plenty of B vitamins, they can keep you feeling peppy for hours.

Even better, bananas contain dopamine, a natural mood booster that may help you feel more motivated and focused.

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Strawberries are definitely a widespread favorite in the fruit department, and a 2020 study published in The Journal of Nutritional Biochemistry found that they can do your energy levels some major good. Researchers discovered the participants who were constantly tired had less anti-inflammatory bacteria in their guts, which is all the more reason why to add anti-inflammatory foods like this sweet red fruit into your diet.

Strawberries also contain ellagic acid, a compound that may improve mitochondrial function and help cells produce more energy. Add a few to your morning meal or on your plate as a snack.

Iron is responsible for helping the cells in your body produce energy, and spinach has a whole lot of it. Spinach is also high in magnesium, a mineral that helps convert food into energy and supports muscle and nerve function. Low magnesium levels have been linked to fatigue, especially in women.

But don’t worry—you don’t have to pull a Popeye to reap the benefits. If you aren’t up for eating it plain, sneak a handful into your morning smoothie, or mix some leaves in with the rest of your salad so you won’t notice them.

Yes, you officially have an excuse to order extra guac. Healthy fats and sugar are super important in your diet, making you feel more energized—and avocado is one of the best types to eat.

Avocados contain copper, a trace mineral that assists in red blood cell formation and energy production. Their high potassium content helps regulate fluid balance and muscle contractions—important during workouts or long days on your feet.

Plus, aside from making you feel like the Energizer Bunny, they can also help lower your risk of heart disease and stroke. (You know, just in case you needed another reason to indulge.)

Listen up potato fans: This is the one type of potato you should always have in your kitchen, ready to devour.

Cady says adding real-food carbohydrates from sweet potatoes into your diet is great for sustained energy. Plus, there’s an extra bonus: If you’ve been having sugar cravings—from, say, cutting back on energy drinks—she says they’ll help them go away.

Why? Sweet potatoes are high in vitamin C, which aids in iron absorption and collagen production—both important for energy and recovery. The natural sugars they contain are released slowly due to their fiber content, helping avoid blood sugar spikes. They’re also rich in potassium, supporting muscle health and hydration.

Broccoli is easily considered one of the world’s healthiest foods. The cruciferous vegetable contains sulforaphane, a compound that supports detoxification and cellular repair—important for long-term energy. It’s also a surprising source of vitamin C and calcium, both of which support metabolism and nerve function.

There are 16 grams of energizing fiber per bunch of broccoli that you can either eat plain, toss into pasta dishes to make them more hearty and filling, or even blend into a smoothie. Because of this, you can guarantee you’ll not only feel full, but also super lively, for hours to come.

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Asparagus is jam-packed with B vitamins that contribute to upping your energy levels. Since eating it provides a slow burn, you won’t have to worry about your newfound alertness just disappearing—it’ll last for hours.

Plus, asparagus is rich in inulin, a prebiotic fiber that supports gut health—an often overlooked factor in energy levels. It’s also a natural source of chromium, which helps regulate blood sugar by improving insulin sensitivity.

Spinach isn’t the only leafy green that can help boost your energy. Kale, which is rich in fiber, calcium, potassium, and plenty of vitamins, should always be a staple in your diet.

Kale contains alpha-lipoic acid (ALA), an antioxidant that helps convert glucose into energy and supports mitochondrial function. It’s also one of the few vegetables that provides some omega-3s, adding anti-inflammatory benefits to its energy-boosting profile.

The taste can be hard to get used to at first, but with time (and dressing!) you’ll start craving the important veggie.

People often forget about olives, but they make for a ridiculously energizing snack. Because they’re a great source of healthy fats—like nuts and avocados—they serve as a solid source of fuel.

Olives also contain tyrosol and hydroxytyrosol, antioxidants that support brain function and reduce oxidative stress—both linked to fatigue.

Pack some up in a container to eat on the run when you’re feeling depleted.

There’s no reason to be afraid of carbs. In fact, if you’re avoiding them, that could be why you’re feeling so lousy in the first place. Since they’re your body’s main source of fuel, use them to your advantage—particularly whole grains like brown rice, which will give you long-lasting energy.

The healthier rice choice is also a great source of manganese, which helps your brain function properly, enabling you to think more clearly. Brown rice is also a source of selenium and phosphorus—minerals that support thyroid function and cellular energy production. Unlike refined grains, its fiber content slows glucose absorption, keeping your blood sugar stable.

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Protein is a known major energy source, and eating plenty of beans is an easy way to reap all the benefits, meat-free. Beans contain resistant starch, a type of carbohydrate that feeds beneficial gut bacteria—supporting digestion and energy metabolism.

Just one cup of black beans, for instance, contains a whopping 39 grams that will leave you walking with a pep in your step for hours. Or, try a cup of kidney beans for an even bigger bang at 43 grams per cup.

If you’re looking for the ultimate energy-boosting grain, look no further than quinoa. Not only does it contain iron that can help boost your metabolism, it’s also full of energy-producing magnesium and manganese. There’s a reason why ancient Incas considered it to be sacred—and we should, too.

Quinoa contains all nine essential amino acids, making it a rare complete plant protein. It’s also high in lysine, an amino acid that plays a role in converting fatty acids into energy.

Oatmeal has a few things that will provide you with hours of energy: carbs, fiber, and a whole plethora of B vitamins.

Oats are a good source of iron, zinc, and magnesium—all key for converting food into energy. They also contain avenanthramides, unique antioxidants that may boost blood flow and reduce inflammation.

Make a bowl for breakfast, top it off with a handful of berries and a scoop of peanut butter, and your day will instantly be off to a great start.

When it comes to getting a hearty dose of fiber, you can’t go wrong with barley. One cup of the grain is packed with 32 grams, and that will provide a slow burn of energy throughout the day.

What’s more, barley is rich in beta-glucan, a type of soluble fiber that helps regulate blood sugar and prolong energy release. It also has a low glycemic index, making it ideal for people managing blood sugar or looking for sustained fuel.

Try adding it to your favorite soup to beef it up, or eating it for breakfast just like you would oatmeal.

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One of the easiest things you can do to amp up your energy is grab a jar of almond butter. Full of protein, potassium, and healthy fats, you’ll get a mental and physical boost as you go about your day: “They contain fats that will provide you with sustained energy and satiation,” Cady says.

Almond butter is also packed with vitamin E, a powerful antioxidant that helps reduce oxidative stress—one of the hidden causes of fatigue. It also has a low glycemic index, meaning it won’t spike your blood sugar. Win-win!

Are pistachios not the perfect snacking food? The little green nuts are packed with protein (25 grams a cup!) and healthy fats that will load you up with enough energy to deal with whatever comes your way, whether it’s annoying bosses, the office lunch thief, or a long commute home.

Pistachios are a natural source of vitamin B6, which helps regulate blood sugar and supports the production of serotonin and melatonin—mood and sleep hormones tied to energy.

Brain fog and fatigue may be less of a problem if you snack on a handful of walnuts. A 2014 study published in the Journal of Nutrition found the Omega-3-packed nuts can do everything from improve concentration to up your processing speed.

Walnuts are also especially rich in alpha-linolenic acid (ALA), a plant-based omega-3 that supports brain function and reduces inflammation. Because of their melatonin concentration, they can also help regulate your sleep cycle. Try eating a few after dinner to see if you sleep more soundly.

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Ginger’s anti-inflammatory effects and ability to boost the immune system have been used for years. It’s been shown to increase mitochondrial activity, meaning it helps your cells produce energy more efficiently.

And, according to a 2011 study published in Herbal Medicine: Biomolecular and Clinical Aspects, it can also improve your circulation, which helps deliver oxygen around your body, making you feel more energized.

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Chia seeds have been touted as a must-try healthy superfood, but not just because they’re a great source of fiber, protein, and healthy fat. Because of their high nutritional value, they also provide all-day energy whether you’re at the office or going for a jog.

“Chia seeds are a powerhouse for sustained energy,” Cady says. “Ancient Aztec warriors used them for sustenance, and in the Mayan dialect, ‘chia’ means strength. Today, runners rely on chia seeds for sustained endurance energy for long training runs.”

Why? Well, chia seeds absorb up to 10 times their weight in water, helping you stay hydrated longer—a critical element in sustained energy.

Dark chocolate definitely has a place in your diet when it comes to giving your energy a boost. It contains iron and magnesium—both vital for oxygen transport and muscle function. Flavanols in dark chocolate can also improve blood flow to your brain, enhancing mental clarity and focus.

But sorry—that doesn’t mean it’s a free-for-all. You have to make sure you’re reaching for the right kind.

“Real dark chocolate is actually considered a health food, as long as you aim for 70 percent or more cacao,” Cady says “You’re going to get a good combination of fats to even out your blood sugar and give you a couple hours of energy until your next meal.”