13 Energy giving foods that boost your energy and productivity

Energy Giving Food 

Energy-giving food provides your body with the necessary nutrients and calories to produce energy. These foods are usually rich in carbohydrates, proteins, and healthy fats, which are essential for maintaining energy levels throughout the day. 

Examples of energy-giving food include whole grains such as brown rice, oats, and quinoa, which are high in complex carbohydrates and provide sustained energy. Fruits and vegetables are also great sources, as they are rich in vitamins and minerals that help fuel your body. 

Protein-rich energy-giving foods such as eggs, fish, poultry, and legumes are also important for energy production, as they help to build and repair muscles and tissues in the body. Healthy fats found in nuts, seeds, avocados, and fatty fish like salmon can also provide a source of energy for the body. 


In Restaurants, there will be the best traditional dishes on the restaurant menu but these dishes don’t provide energy. Nowadays we don’t find any energy-giving foods in restaurants so the list of foods below here focuses on foods and drinks that provide more stable energy throughout the day.


Fatty Fish 

Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day. Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega fatty acids. Omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.



Eggs provide the body with plenty of protein and nutrients for sustainable energy. As the USDA note, one large hard-boiled egg contains about 6 grams (g) of protein and 5 g of fat, as well as vitamins and minerals to help keep the body energized and feeling full for longer than other snacks. Eggs are rich in B vitamins and packed with high-quality protein that helps the body stay energized. 


Beef Liver 

Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body feeling full of energy. While many cuts of meat contain vitamin B-12, the difference is that beef liver has a large amount. According to the United States Department of Agriculture (USDA), a 3-ounce cut of beef flank steak contains about 1.5 micrograms (mcg)  of vitamin B-12. The same cut of beef liver contains 60 mcg  of vitamin B-12, according to the USDA.



Yogurt may also be a source of energy as natural yogurt is rich in protein, fats, and simple carbohydrates, which provide energy to the body. Yogurt is also very easy to eat on the go, which makes it a great alternative to vending machine food.


Yams and sweet potatoes

Yams and sweet potatoes are beneficial sources of carbohydrates, which provide energy. Yet sweet potatoes are also high in fiber, which may help slow the body’s absorption of these carbohydrates. This may make them a good option for sustained energy throughout the day.


Dark leafy greens

Dark, leafy greens such as kale, spinach, and collard greens are nutrient dense and contain filling proteins, as well as nutrients and antioxidants. Greens may be difficult to digest raw for some people, so breaking them down by cooking them with a bit of vinegar or lemon juice may help.


Dark chocolate

Dark chocolate may be an easy way to increase energy. Rich, dark chocolate usually has much less sugar than milk chocolate. Less sugar means less immediate energy, but more cocoa content means more of the benefits of cocoa, including helpful antioxidants such as flavonoids. Dark chocolate may benefit the cardiovascular system by helping more blood pump around the body. This blood carries fresh oxygen, which may also make a person feel more awake and alert.



Quinoa is a seed, but most people treat it as a grain. Quinoa is high in protein, carbohydrates, and fiber. The combination of amino acids and slow-release carbohydrates may make for sustainable energy rather than a short burst of glucose from other grains.


Brown rice

One of the benefits of brown rice may be that it retains much of the fiber from the husk. The husk is not there in white rice, which may cause the body to absorb the carbohydrate content quickly. This may lead to a spike and then a crash in energy levels. By having the husk, brown rice may help slow the digestion of these carbohydrates, therefore, releasing energy more slowly.


Peanut Butter

Peanut butter is typically rich in protein, fats, and fiber, and may help a person feel full for longer after eating it. This may cut the need for constant snacking, which may also leave a person feeling drained as their body has to digest continuously.



Many nuts contain a blend of protein, fats, and some carbohydrates to provide energy throughout the day. Nuts are typically also rich sources of vitamins and minerals such as magnesium, calcium, or phosphorus. Nuts are usually high in essential fatty acids. These fatty acids may help reduce inflammation, which may also reduce fatigue. Nuts are high in calories, as well, so people should be careful not to eat too many.


Lentils are a relatively cheap form of protein and fiber, which may make them a great option for people on a budget. The USDA note that 1 cup of lentils  contains about 18 g of protein, 40 g of carbs, 15 g of fiber, and less than 4 g of sugar. The fiber may help to manage the digestion of the carbs, keeping the body full and providing a source of sustained energy.



A bowl of whole-grain oatmeal may be a great way to provide the body with energy. Oats are rich in fiber, and they may enable the body to feel fuller for longer than other breakfast choices. Whole-grain oats are also a source of essential minerals, vitamins, and phenolic compounds, all of which may help energize the body.