18 of the Best Foods for a Quick Energy Boost

Dietitian.Lauren Hmede
Jul 31, 2019
2 min read

Here are 18 of the best foods to give you an energy boost and help your to maintain your energy throughout the day.

1. APPLE

· Calories: 95 per medium apple:

They are high in antioxidants and fiber.
It is better to consume apples as whole fruits.
They slow down digestion

2. BANANA

· Calories: 105 per medium banana

They are good source of carbs, B6, vitamin C and potassium
They boost energy
They are good source of fuel post-workout

3. BROWN RICE

· Calories: 218 per cup

It is a good source of manganese
It is rich in fiber which slow digestion
It has lows glyceamic index

4. DARK CHOCOLATE

· Calories: 153 per ounce

It is rich in antioxidant
It contains stimulatory compounds such as theobromine and caffeine, which have been shown to enhance mental energy and mood

5.Edamame:

· Calories: 189 per cup

It is rich in fiber, protein, complex carbs and healthy fat

It is a good source of energy

6. HUMMUS

· Calories: 27 per tablespoon

It is a good source of carbs, fiber and protein
It slows digestion and it has low glycemic index

7. KIWI

· Calories: 46 per medium kiwi

They are packed with vitamin C, vitamin K, folate and potassium.
They have a good combination of both carbs and fiber

8. LENTILS

· Calories: 230 per cup

They have a combination of protein, complex carbs and fiber
They are rich in folate, iron, manganese and zinc

9. NUTS

· Calories: 162 per ounce of almonds

They are good source of energy
they are rich in protein and fiber
Choose walnuts for a boost of melatonin, the chemical your body releases at night to regulate your body clock

10. OATMEAL

· Calories: 166 per cup

It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water
It slow digestion and boost energy level

11. ORANGE

· Calories:69 per medium orange

It is rich in vitamin C

It boosts energy level and fight fatigue

12. PINEAPPLE

· Calories: 83 per cup of pineapple chunks

They contain bromelain, an enzyme that has anti-inflammatory properties.
It is a good source of vitamin C and manganese, which are important for maintaining a healthy immune system and metabolism.

13. POPCORN

· Calories: 31 per cup

It contains high amount of carbs and fiber

Cooking method could make popcorn unhealthy

14. QUINOA

· Calories: 222 per cup

It contains all essential amino acid
It has low glyceamic index

15. SPINACH

· Calories: 7 per cup of raw spinach

They are good source of iron when combined with vitamin C for better absoprtion
Leafy green vegetables may also enhance the formation of nitric oxide, which helps the blood vessels widen for better blood flow through the body

16. STRAWBERRIES

· Calories: 46 per cup