6 Foods That Give You Big Energy

Nikole Stewart |

Updated: Mar 31, 2026

Main Foods That Give You Big Energy, Unsplash — Credit: Unsplash

Sometimes it feels like no matter how long you sleep, how little you sleep, how much coffee you drink (or don’t drink), you’re always tired. Us too. Thanks to science, evidence shows your energy levels can improve by changing up your meals¹. Yay for new foods that give you big energy and not having to brew yet another cup of coffee.

All foods give you energy, of course (spoiler alert: the word ‘energy’ is another name for calories). However, certain foods containing sugar and simple carbohydrates will give you a brief energy spike followed by an inevitable crash.

Luckily, there are foods that do more than give you a quick boost. We’re talking about the ones that keep you awake and alert throughout your afternoons. To learn the foods that give you big energy that you should add to your diet, keep reading.

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1. Bananas

Bananas Foods That Give You Big Energy, Unsplash — Credit: Unsplash

Okay so maybe the tour-de-France guys were on to something here. This sweet fruit actually slows the digestion of sugar (incredible), giving you sustained energy over a longer period of time². Other fruits provide that quick spike of sugar, which can make you crash just as fast.

2. Avocados

Avocado Foods That Give You Big Energy, Unsplash — Credit: Unsplash

Thank you to all the scientists who knew we needed this one. We’ve all heard that avocados provide “healthy fats,” but avocados also help fat-soluble vitamins be more accessible to your body³. So now we know that adding an avocado to your afternoon sandwich or salad can actually energize you.

3. Salmon

Healthy Fat Recipes Salmon, Unsplash — Credit: Unsplash

Here’s the justification for your expensive sushi rolls for lunch. Salmon is high in omega-3 fatty acids, which improve brain function and reduce inflammation, which, in turn, reduces fatigue⁴.

4. Quinoa

Quinoa Foods That Give You Big Energy, Unsplash — Credit: Unsplash

Hello carbs, you are good and we love you. Quinoa is actually a seed disguised as a delicious grain. It’s high in protein, complex carbohydrates, and fiber, and its amino acid combo releases carbs slowly into your body for all-day energy⁵.

5. Chickpeas

Chickpeas Foods That Give You Big Energy, Unsplash — Credit: Unsplash

Legumes like chickpeas actually manage the digestion of carbohydrates in your body (that’s a sentence we like to hear). Your body will stay full longer and sustain energy throughout the day⁶.

6. Dark Chocolate

Chocolate Foods That Give You Big Energy, Unsplash — Credit: Unsplash

Dark chocolate can do everything (trust us, it’s science). Beyond being delicious, satisfying our period cravings, and sparking overall joy, dark chocolate helps pump more blood around your body. Foods that improve circulation mean more oxygen for your body, which, in turn, gives you big energy⁷.