High Energy Giving Foods To Solve Your Energy Woes

Introduction

During summer, the intense heat and constant exposure to the sun can lead to excessive perspiration, resulting in significant fluid loss. This often leaves one feeling fatigued and low in energy, making everyday tasks feel more demanding than usual.  

However, maintaining your energy levels during this time can be supported through appropriate dietary choices. Certain high-energy foods can support your metabolism and also give you an energy boost. Here’s a list of top foods that may help increase your energy levels. 

Top Foods That Give Energy

1. Bananas

Bananas are naturally sweet fruits that can be a valuable part of an energy-supporting diet. They are a good source of potassium and dietary fibre, and they contain natural sugars such as glucose, fructose, and sucrose. These components are easily absorbed by the body and may help provide a feeling of sustained energy¹. In addition to their carbohydrate content, bananas are rich in fibre, which supports healthy digestion. A well-functioning digestive system contributes to overall wellbeing, and many people find that a balanced diet including fibre-rich foods helps them feel more energised. 

• 126 grams or one serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. They naturally have no cholesterol, fat or sodium. Having approxiately 450 grams of potassium in the diet can contribute to an adult’s daily nutritional needs².  

Bananas can be consumed in many forms. Green bananas are a great source of fibre as it contains resistant starch which helps with digestion, maintains blood sugar levels, and makes you feel full. On the other hand, ripe bananas are sweet and nutritious. They are a great source of vitamins and minerals like potassium and vitamin B6 and provide instant energy for physical activity. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

2. Yoghurt

Dieticians and doctors emphasise the importance of consuming curd or yoghurt. It has a cooling effect on the body. Yoghurt is packed with magnesium, a mineral that instantly releases energy in the body, thus making it the ideal energy giving food³. 

If you exercise during the summer months, it is beneficial to include yoghurt as part of your post-workout meals. Yoghurt is a good source of protein and can support the body’s recovery process after exercise, especially when included as part of a balanced diet. 

In addition to its nutritional value, yoghurt is known for its cooling properties, making it a suitable dietary choice during hot weather. It also contains beneficial bacteria which may support digestive health. Many people find that yoghurt is gentler on the stomach and can serve as a suitable alternative to milk, particularly for those who experience discomfort from consuming milk directly³. 

• 1 cup or 227 grams of plain yoghurt has about 144 grams of calories⁴. It is also a source of calcium, phosphorus and riboflavin³. 

3. Coconut Water

Coconut water is a cooling drink that can supplement your daily water intake. With a high water content and very little fat, it offers a light and hydrating option for those looking to stay cool and refreshed. It contains naturally occurring electrolytes such as potassium, magnesium, and sodium, which support the body’s fluid balance and may assist in maintaining optimal hydration levels, especially after physical activity. This makes coconut water a popular post-exercise drink during summer.  

As a naturally occurring liquid found inside young coconuts, it is generally low in calories and fat. Due to its nutritional profile, it can be included as part of a varied and balanced diet, including for individuals managing their blood sugar levels. However, it is advisable to consult a healthcare professional regarding its suitability for specific health conditions⁵.  

• 1L of coconut water contains 1164 Kj energy. It has 1420 mg of potassium and 448 mg of sodium⁵. 

4. Dry Fruits

Dry fruits comprise dehydrated fruits like dates, raisins, cashews and apricots. Naturally sweet, they do not typically contain added refined sugars, making them a preferable option for those looking to reduce their intake of processed sweeteners. However, individuals with specific dietary requirements, such as those managing diabetes, should consult a healthcare professional before making significant changes to their diet.  

These fruits contain natural sugars and vary in their glycaemic index, raisins have about 54, dates have 62, apricots have around 30. In addition to their natural sugar content, dry fruits are rich in potassium, dietary fibre, and a variety of vitamins, making them a nutrient-dense snack⁶. 

Figs, for example, are often enjoyed as a wholesome snack, while prunes and raisins are commonly included in diets that aim to support digestive health. Apricots are also valued for their nutritional content and are sometimes used in skincare routines, though such uses should be approached cautiously and preferably under guidance⁶.  

5. Nuts

A notable quality of nuts is their ability to provide a consistent release of energy over time, rather than an immediate spike. This makes them an ideal snack for those seeking sustained energy throughout the day. 

Pistachios and almonds are known as neutral foods, neither hot nor cold and make for good energy giving food during summers Nuts such as peanuts, almonds, cashews, and pistachios are rich in healthy fats, protein, and dietary fibre. These nutrients are digested slowly, which may contribute to prolonged satiety and help in maintaining steady energy levels⁷. 

• A serving (28 grams) of most nuts contain about 160 to 200 calories. Almonds (1 ounce) contain about 164 calories, 14 grams of fat and 6 grams of protein and carbohydrates. Pecans (1 ounce) contain 196 calories, 20 grams of fat and 3 grams of protein and carbohydrates⁴. 

6. Chocolate

Chocolate contains sugar and caffeine, both of which may contribute to a temporary increase in energy by stimulating the release of hormones such as cortisol and adrenaline⁴. Consuming small portions of chocolate two to three times a day can offer a modest energy lift. 

Additionally, chocolate contains antioxidants that are being studied for their potential to support cardiovascular health by contributing to the maintenance of healthy blood pressure and cholesterol levels. 

• 100 grams of cocoa beans contains 536 calories, 53 grams of fat, and 10.7 grams of protein⁸. 

7. Brown Rice

In addition to being highly nutritious, brown rice provides a substantial amount of energy and may help combat fatigue. It is a good source of manganese, a mineral that supports enzymes involved in breaking down carbohydrates and proteins to release energy. As brown rice is less processed than white rice, it retains a greater proportion of its natural nutrients⁹. 

• ½ cup (78 grams) of brown rice contains about 114 calories, 1 gram of fibre, 1 gram of fat and 2 grams of protein¹⁰. 

8. Eggs

Eggs are not only delicious but also packed with protein, making them an excellent source of sustained energy. They contain leucine, an amino acid that plays a role in stimulating energy production within the body. Additionally, eggs are rich in vitamin B complex, which supports the metabolic processes involved in converting food into energy¹¹. 

• 50 grams of one large egg has about 70 calories¹¹. 

9. Sweet Potato

Sweet potatoes contain complex carbohydrates and fibre, which are digested slowly by the body, providing a steady and lasting source of energy. They are rich in manganese, a mineral that aids in the breakdown of nutrients to produce energy. A medium-sized sweet potato typically contains around 100 calories, 23 grams of carbohydrates, 4 grams of fibre, and 2 grams of protein¹².  

One of the advantages of these nutrient-dense foods is their versatility. They can be enjoyed individually or combined to create delicious fruit and nut bowls or homemade energy bars. Such combinations offer not only wholesome nutrition but also satisfying flavours that help curb hunger, support hydration, and keep you feeling refreshed on hot and humid days. 

10. Fatty Fish

Fatty fish such as salmon and tuna are great sources of protein, fat, and omega-3 fatty acids. Including these fish in your diet can help meet your omega-3 requirements, which are known to support the reduction of inflammation, a common factor contributing to fatigue. This is particularly important for individuals recovering from illnesses such as cancer¹³. 

• Salmon (3 ounces) contains 85 calories, 9 grams fat and 1.7 grams of poly-unsaturated fatty acids. Tuna (3 ounces) contains 118 calories, 1 gram fat, and 25 grams protein⁴. 

11. Coffee

Coffee provides a rapid energy boost due to its high caffeine content, which quickly enters the bloodstream and reaches the brain. Consumption of coffee stimulates the production of epinephrine, a hormone that activates both the body and mind, enhancing alertness and energy levels⁷. 

• A 6 fl oz cup of coffee contains approximately 2 grams of caffeine, which is sufficient to produce stimulatory effects that help you feel alert and focused. It also contains only around 4 calories⁴. However, It is not recommended to consume over 400 mg of caffeine or about 4 cups of coffee, per day⁷. 

12. Avocados

Avocado is regarded as a superfood due to its numerous health benefits. It is rich in healthy monounsaturated fats, which help maintain optimal blood lipid levels and support heart health. Additionally, avocados provide essential vitamins, minerals, and fibre, contributing to overall wellbeing and sustained energy. 

About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. Additionally, the fibre in avocados accounts for 80% of their carbohydrate content¹⁴. 

Eating avocados daily might have positive effects on weight loss, in addition to improving body composition and metabolic parameters. 

Dr. Rajeev Singh, BAMS

Foods to Avoid

As with any diet plan, there are certain foods you should avoid, as they may slow down your metabolism and do not provide a sufficient energy boost. 

• Refined grains, commonly found in packaged foods such as bread and pasta, can negatively impact your metabolism. Their consumption may contribute to weight gain and hinder metabolic efficiency¹⁵. 
• Sweetened beverages have also been found to slow down metabolism. When consumed alongside meals, they can disrupt the body’s energy balance by reducing fat metabolism, leading to increased fat storage. Even fruit juices, often perceived as energy-boosting, are not advisable due to their high calorie content and lack of fibre¹⁵. 
• Granola may seem to be an excellent source of instant energy; however, its high sugar content can cause blood sugar levels to spike, leading to increased hunger shortly afterwards¹⁶. 

Also Read: 11 Healthy Foods That Can Help You to Gain Weight

Conclusion

Choosing the right foods during summer can help maintain energy levels, support metabolism, and promote overall wellbeing. Nutrient-dense options like fruits, nuts, and whole grains are beneficial, while highly processed or sugary foods should be limited. A balanced diet is key to staying energised and resilient in the heat. 

References

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8. Samanta S, Sarkar T, Chakraborty R, Rebezov M, Shariati MA, Thiruvengadam M, Rengasamy KRR. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022 Oct 15;5:1916-1943. doi: 10.1016/j.crfs.2022.10.017. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9589144/  
9. Feng S, Li T, Wei X, Zheng Y, Zhang Y, Li G, Zhao Y. The Antioxidant and Anti-Fatigue Effects of Rare Ginsenosides and γ-Aminobutyric Acid in Fermented Ginseng and Germinated Brown Rice Puree. Int J Mol Sci. 2024 Sep 26;25(19):10359. doi: 10.3390/ijms251910359. Available from: https://pubmed.ncbi.nlm.nih.gov/39408689/  
10. United States Department of Agriculture (USDA), Food and Nutrition Service. 101031 – Rice, Brown, Long-Grain, Parboiled [Internet]. Washington (DC): USDA; 2020 May [cited 2025 Jun 3]. Available from: https://fns-prod.azureedge.us/sites/default/files/resource-files/101031%20%20Rice%20Brown%20Long-Grain%20Parboiled.pdf 
11. Papanikolaou Y, Fulgoni VL 3rd. Egg Consumption in Infants is Associated with Longer Recumbent Length and Greater Intake of Several Nutrients Essential in Growth and Development. Nutrients. 2018 Jun 4;10(6):719. doi: 10.3390/nu10060719. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6024369/  
12. U.S. Food and Drug Administration (FDA). Vegetables_122107_M [Internet]. Silver Spring (MD): FDA; 2007 Dec 21 [cited 2025 Jun 3]. Available from: https://www.fda.gov/media/76882/download  
13. Derbyshire E. Oily Fish and Omega-3s Across the Life Stages: A Focus on Intakes and Future Directions. Front Nutr. 2019 Nov 12;6:165. doi: 10.3389/fnut.2019.00165. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6861329/  
14. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3664913/  
15. Witek K, Wydra K, Filip M. A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A  Narrative Review. Nutrients [Internet]. 2022 Jul 18 [cited 2025 Jun 4];14(14):2940. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9323357/  
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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