All food provides the body with immediate energy, but this energy can vary greatly. Some foods, such as sugars and refined carbs, give the body an immediate jolt of energy. However, more often, the body needs more sustainable energy from ingredients such as fruits, grains, and legumes.

Feeling less productive because you simply do not have the energy to complete all the tasks is something a lot of us can relate to. The food you eat and the kind of diet you consume plays a vital role in your life. It affects your body physically and mentally. Food determines your level of energy throughout the day.

What you need to pay attention to is the quality of food and not the quantity. Proper food consumed within intervals is what keeps your body energetic and gives your body the fuel to rise and help maintain focus on important things. 

Instead of drowning in mugs of coffee all day, here are 5 foods you must eat for an immediate energy boost

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Bananas are sweet fruits that can act as the perfect energy food. Bananas are rich in potassium and fiber. They are stuffed with natural sugars such as glucose, fructose and sucrose and as soon as they enter your body, they give you an immediate energy boost. The energy released will sustain for hours. Moreover, bananas contain plenty of fibers, which improve gut health and accelerate metabolism. The faster your metabolism, the more energetic you feel.

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 around 450 grams of potassium should be a major part of the diet to feel energetic, especially in adults. 

Dry Fruits

Dry fruits comprise dehydrated fruits like dates, watermelons, raisins, cherries and apricots.  It does not contain any unhealthy refined sugar. Dry fruits are filled with natural sugars. So even diabetics can consume it without any fear.  Raisins have about 59%, dates have 65%, and apricots have around 53%. Densely packed with potassium and a wide range of vitamins, dry fruits ensure that your body remains at its peak all day long.

Figs make for great guilt-free snacking. They also help in preventing heart diseases. Prunes and raisins help to regulate acidity. Apricots impart give a glowing complexion and their juice can be used to treat sunburns. The best time to consume this high energy food is between breakfast and lunch. This will infuse immediate energy and curb hunger pangs.

100 grams of dry fruits contains 350 calories, 93 grams of carbohydrate, 1 gram of protein, 12 grams of fibers.


The delightful trait of nuts is that they will not give you an immediate energy surge. On the other hand, nut consumption will ensure a consistent release of small doses of energy throughout the day.

Munch on some peanuts, almonds or cashews every few hours to ensure that your energy levels do not dwindle. Pistachios and almonds are known as neutral foods, neither hot nor cold and make for good immediate energy giving food during summers.

A serving (28 grams) of most nuts contain about 160 to 200 calories. Almonds contain about 161 calories, 14 grams of fat and 6 grams of protein and carbohydrates. Pecans have 193 calories, 20 grams of fat and 3 grams of protein and carbohydrates.

Dark Chocolate

Dark chocolate provides a pretty impressive array of health benefits, so yes it could be considered ‘good for you’ and a healthy snack. If eaten in moderation of course! Chocolate contains sugar and caffeine, both of which lead to a hike in cortisol and adrenaline levels and lead to a surge of immediate energy. Dark chocolate does have fat, so check the label and keep portions small. Nibble into small pieces of chocolate twice or thrice a day to keep yourself going.

Chocolate has various antioxidant properties and can help lower risks of high blood pressure, cholesterol and inflammation.

100 grams of dark chocolate pack contains 604 calories, 43 grams of fat and 46 grams of carbohydrate.


Salmon isn’t called a “brain food” for nothing. The rich-tasting fish earns the moniker from its omega-3 fatty acids: nutrients that have been found to reduce depression as well as boost mood. The healthy fats also make salmon a smart choice for your heart, as they help lower blood pressure and bad cholesterol, which can raise your risk for cardiovascular disease. Plus, the high protein count promotes satiety, which makes it a great energizing dinner option for those trying to lose weight.

Salmon is rich of vitamin B12 that works with folate to produce red blood cells and ensures iron works better in your body for increased energy. This vitamin is also involved in several important processes in your body, including turning the food you eat into immediate energy.

3 ounces of Salmon contains 175 calories, 10 grams fat and 1.7 grams of omega-3 fatty acids.