35 Nourishing Foods That Give You Energy

Navigating the waters of high energy options can be tough, because so many companies will try to get you to take their “energy products” and supplements. But when you’re trying to eat foods that give you real energy and avoid all of the man-made junk out there it can be confusing. Which foods act as actual energy boosters, and which ones will slog you down? We’ve broken it down for you so you can choose foods that will give you energy all day long, as well as those that will give you a sudden burst to propel you right away.

35 Foods That Give You Energy- for energy that lasts all day & instant energy bursts.

Long Lasting Energy – To Fuel You Through Your Day

Think of each meal you have as a way to keep you feeling good and energized until your next refueling. Here are some foods you can use in conjunction with each other or added to a meal to meet your energy needs.

apples for long lasting energy

1. Apples
Apples are a great food to have in your daily diet, as they provide a wide range of vitamins and minerals that your body needs, including a good amount of fiber. They say an apple a day keeps the doctor away, but it also keeps you fueled through the day. They are super handy and easy to take with you while you’re out and about. They make a great workplace snack, or a nice side item at lunchtime, and it should be counted as a carb if you’re balancing it with a protein. Apples live up to the hype and you really can’t go wrong opting for this as an energy booster.

2. Peppers
One great vegetable to add to your energy-producing line-up is peppers. They can be eaten in a recipe, or simply washed and cut up into sticks for dipping into things like hummus for added energy. They not only work as an energy food, but also help you to curb your appetite, making them great for times when there’s a few hours until your next meal and you’re feeling like you’ll eat just about anything. Reach for the peppers instead and you’ll be able to squash those cravings while getting the energy you need to keep charged and active.

3. Hummus
Hummus is made from chickpeas and provides a nice source of energy that will keep you going for a few hours. It makes a great snack, especially when you use other energy-giving foods as a dipping utensil. Some favorite hummus dippers: baby carrot sticks, celery sticks, bagel chips made from whole wheat, cucumber slices, and more. There are many version of hummus, so be sure to pick ones that don’t have a lot of added ingredients because some of them try to sneak in unhealthy oils and other additives. Keep it simple and enjoy the taste and energy.

4. Carrots
The great thing about carrots is the different forms they come in that make them easy to have around as a go-to option. You can get baby carrots which are the perfect size for snacking and require zero prep. You can quickly make your own “carrot chips” by slicing them into circles and you can use them to dip into hummus for added energy. You can also simply cut regular carrots into sticks and enjoy a crunchy snack that will give you guilt-free energy with no crash at a bare minimum of expense.

5. Celery
Celery might not be the most appetizing veggie on the block, but it will keep you going because it’s light, full of water to keep you hydrated, and fiber to keep you regulated. It also goes well in a salad or added to most soups. You can also add it to a green smoothie to help water it down and add extra fiber and nutrients to it. Dipping celery in peanut butter is a great way to make it taste good, while adding healthy fats and protein to give you energy that lasts and lasts.


6. Pineapple
Pineapple may not be suitable for diabetics and those on carb-conscious diets because of its sugar content, but it’s a good fruit to add if you’re able. The manganese it contains is what helps with energy output and pineapple is a very healthy fruit in many other ways. It has plenty of Vitamin C so you’re getting antioxidants, and the familiar flavor can wake up your taste buds if you’ve been eating otherwise bland foods. You can enjoy it in a fruit salad along with other energizing foods, which makes for a great breakfast option, or you can use it as a snacking solution that will keep you feeling good until lunch or dinner.

7. Oatmeal
Oatmeal is often given credit as a very energizing breakfast and a great way to start off your day. Avoid the instant oatmeal packs that contain a lot of sugar and artificial flavors. These might help the oatmeal go down, but could negate the energetic value of oatmeal and give you a sugar crash instead. There are some organic varieties of instant oatmeal that have natural flavorings and use cane sugar instead of refined sugar. You could try these out to see if you feel energized or not, as this is a more natural source and made from ingredients that are more pure and less processed.

8. Granola
Granola is a nice energy-producing food and it pairs nicely with Greek yogurt and fruit for a smart breakfast. You can also just eat a handful of it to sustain yourself between meals, so it’s very versatile. When choosing which granola to go with you’ll want to find a kind that contains all natural ingredients and not a lot of added sugar. Since granola can be rather bland by itself, many brands end up adding to it in order to make it more palatable. You can also make your own granola at home so that you can act as the quality control manager.

9. Herbal Teas
You can sip on your favorite herbal tea throughout the day for added energy, since many herbal teas are really nothing more than a spice or an herb mixed with hot water. You’ll be getting the essence of those ingredients and they’re easily absorbed by the body thanks to the liquid form you’re taking them in by. Green tea is a good choice, but if you’re looking for energy without the caffeine you can make a ginger tea, or a ginseng tea. You can try several different ones and see what your body responds most to. Taken between meals, teas can fill that void and give you what amounts to long-lasting energy.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

You may also like:


  1. Cathy says:

    I’m on dialysis’s so I could use all the energy I can get. I cannot have certain vegies, fruits & no diary at all so this limits what I can eat. But I will use the above suggestions big time!!!!! Thanks

  2. This is one of the most analytical and best written articles on natural energy-boosting foods. The article thoroughly describes 35 natural energy boosters and it also contains an “Energy Foods FAQ” section. I have found the list of these 35 foods that give energy very helpful and I will definitely apply these foods on my daily diet. When we want to overcome our tiredness and sleepiness or when we want to keep our energy levels very high because of a tough daily schedule ahead we should always make sure to stay away from energy, caffeine and sugar-filled drinks. Sugar raises our blood-sugar levels and lifts our energy only temporarily. Genuine and long-lasting energy only comes from real, natural foods which are packed with natural and healthy carbohydrates (not unhealthy, quickly-absorbed ones), natural protein and natural fiber. http://www.lifetoliveit.com

  3. Estela Gomez says:


  4. Estela Gomez says:

    Your info was very helpful….n I care about my health .

  5. Amanda says:

    When was this published, and who published it?

  6. Granola, protein bars and trail mix can be VERY deceiving and filled with nothing but sugar and junk! As the founder of Undiscovered Kitchen, I work with food artisans across the country dedicated to creating body fueling products using THE best ingredients under the sun. Check out our Healthy Artisan Energy Snacks Box specifically with health and fitness in mind for people on the go – it contains several of the suggestions you list above but loaded with only the good stuff 🙂 http://undiscoveredkitchen.com/undiscovered-kitchens-gift-collections/gourmet-healthy-artisan-energy-snacks-gift-box

  7. Vanshika Kalra says:

    Thank you. ????????

  8. Claudia says:

    Energy boost in its “purest” form. Nature knows best 😉

  9. coon webster says:

    thanks for all the info

  10. Francis mussa says:


    I am very Happy to get this list of energy foods. Keep on serving. As I see, it also help in sexual instead of using Viagra’s.


  11. Rohan says:

    Very good information on energy giving foods

  12. Anika says:

    Thank-you for going into so much detail about each of the 35 foods and for answering common questions below. I have shared this link with many people who I am working with to help make healthier choices. Keep up the great work~

  13. Thank you for such a big list, I will be mixing many of these together and see what I can co e up with 🙂

Leave a comment


All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at Bembu.com do not represent the views of each and every author or contributor to Bembu.com. The publisher of this site is not responsible for any errors or omissions in any content herein.


Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.