5 Fruits to Reach for When You Need an Energy Boost

 

If you’re feeling sluggish in the afternoon, there are many good reasons to choose fruit. The carbohydrates and fiber in bananas, apples, and other fruits make them an excellent source of steady energy.   

1. Bananas

Calories: 113 in one banana
Carbohydrates: 26.4 g
Fiber: 1.96 g

Bananas are known for their high potassium content, but they’re also rich in carbohydrates, making them an excellent quick pick-me-up.

“The simple sugars, fructose and glucose, [in bananas] offer an immediate energy source,” Stacey Woodson, MS, RDN, LDN, registered dietitian based in

Philadelphia, Pennsylvania, told Verwyell.

In addition, bananas also provide fiber. Woodson explained that fiber is key because it slows your digestion and provides sustained energy, lowering your chances of a sugar crash.

While bananas can be a good energy source on their own, combining them with protein and healthy fat can sustain you for longer. You might try pairing them with peanut butter; 1 tablespoon provides about 8 grams of fat, mostly the healthy unsaturated type, and 3.84 grams of protein.

2. Apples

Calories: 91 in one medium Fuji apple
Carbohydrates: 21.8 g
Fiber: 2.94 g

Apples are another carbohydrate-rich pick, providing key nutrients such as fiber, water, vitamin C, iron, and antioxidant plant compounds. They contain even more fiber than bananas.

“The fiber [in apples] regulates how quickly the body processes that sugar,” said Woodson, “resulting in more stable, sustained energy.” However, apple juice, which contains sugar from apples without the fiber that slows it, is more likely to cause blood sugar to spike and then crash.     

Pairing apples with sources of healthy protein and unsaturated fats—like cashews or peanut butter—slows down digestion. That means steady energy, better nutrient absorption, and a more sustained feeling of fullness.  

3. Oranges

Calories: 72.8 in one orange
Carbohydrates: 16.5 g
Fiber: 2.8 g

Oranges are another fruit Woodson recommends for a healthy energy boost. Like others, “this fruit is portable, requires little preparation, and delivers real nutritional value along with energy and fiber,” she said. Oranges also pack in critical nutrients like vitamin C, calcium, and phosphorus.

Try eating a 1/2-cup serving (110 grams) of full-fat cottage cheese alongside an orange for an additional 14 grams of protein and 4.5 grams of fat, for sustained energy and fullness.

4. Dates

Calories: 277 in 4 Medjool dates
Carbohydrates: 75 g
Fiber: 6.7 g

Few fruits match dates in terms of fiber and sugar content. For Woodson, they’re a go-to for both quick and sustained energy. Up to 16% of their fiber is soluble, which dissolves in water and forms a gel during digestion, slowing the process.

Dried dates are higher in sucrose—the type in table sugar—and lower in the simple sugars than fresh dates.  As a result, your body can absorb a wider range of nutrients more efficiently. Dates are rich in potassium and magnesium and contain iron, zinc, and phosphorus, among others. They also contain high-quality protein, including eight of the nine essential amino acids

Aljaloud S, Colleran HL, Ibrahim SA. Nutritional value of date fruits and potential use in nutritional bars for athletes. FNS. 2020;11(06):463-480. doi:10.4236/fns.2020.116034

      

5. Dried Mango

Calories: 130 calories in 1/2 cup dried, unsweetened mango
Carbohydrates: 29 g
Fiber: 2 g

Dried mango is high in carbs and simple sugars, but also contains some fiber, making it a good source of immediate, yet lasting energy, Woodson said. It’s less likely to give you a sugar crash than sodas or snacks with added sugars and no fiber.    

Mango is also a source of essential nutrients, including vitamins A and C, magnesium, and potassium. This fruit also contains plant compounds associated with health benefits, such as mangiferin, polyphenols, carotenoids, and flavonoids. 

As with the others, combining foods high in unsaturated fat and protein with mango helps sustain energy levels longer while boosting nutritional value. Cashews can be a good option. One ounce of this nut provides roughly 4.19 grams of protein and 13.5 grams of fat, most of which is the healthy, unsaturated type.