15 Best Foods for Sustained Energy

Feeling sluggish? The right foods can provide lasting energy without the crash that comes from sugary snacks and caffeine. The best energy foods combine complex carbohydrates with protein and healthy fats to provide a steady release of fuel throughout the day. Here are the top foods to power your active lifestyle.

The Rankings

1 🫘

Navy Beans

255 cal · 15.0g protein · 47.0g carbs · 1.1g fat · 19.0g fiber · 1 cup cooked (182g)

With 47.0g of carbs and 15.0g of protein, navy beans delivers balanced energy that lasts. Its 19.0g of fiber slows digestion for a steady fuel release.

2 🫘

Lentils

230 cal · 18.0g protein · 40.0g carbs · 0.8g fat · 16.0g fiber · 1 cup cooked (198g)

With 40.0g of carbs and 18.0g of protein, lentils delivers balanced energy that lasts. Its 16.0g of fiber slows digestion for a steady fuel release.

3 🫘

Split Peas

231 cal · 16.0g protein · 41.0g carbs · 0.8g fat · 16.0g fiber · 1 cup cooked (196g)

With 41.0g of carbs and 16.0g of protein, split peas delivers balanced energy that lasts. Its 16.0g of fiber slows digestion for a steady fuel release.

4 🫘

Pinto Beans

245 cal · 15.0g protein · 45.0g carbs · 1.1g fat · 15.0g fiber · 1 cup cooked (171g)

With 45.0g of carbs and 15.0g of protein, pinto beans delivers balanced energy that lasts. Its 15.0g of fiber slows digestion for a steady fuel release.

5 🫘

Soybeans

298 cal · 29.0g protein · 17.0g carbs · 15.0g fat · 10.0g fiber · 1 cup cooked (172g)

With 17.0g of carbs and 29.0g of protein, soybeans delivers balanced energy that lasts. Its 10.0g of fiber slows digestion for a steady fuel release.

6 🫘

Black Beans

227 cal · 15.0g protein · 41.0g carbs · 0.9g fat · 15.0g fiber · 1 cup cooked (172g)

With 41.0g of carbs and 15.0g of protein, black beans delivers balanced energy that lasts. Its 15.0g of fiber slows digestion for a steady fuel release.

7 🥗

Burrito Bowl

440 cal · 22.0g protein · 50.0g carbs · 16.0g fat · 8.0g fiber · 1 bowl (400g)

With 50.0g of carbs and 22.0g of protein, burrito bowl delivers balanced energy that lasts. Its 8.0g of fiber slows digestion for a steady fuel release.

8 🌯

Burrito

520 cal · 21.0g protein · 63.0g carbs · 18.0g fat · 6.0g fiber · 1 burrito (226g)

With 63.0g of carbs and 21.0g of protein, burrito delivers balanced energy that lasts. Its 6.0g of fiber slows digestion for a steady fuel release.

9 🫘

White Beans

249 cal · 17.0g protein · 45.0g carbs · 0.6g fat · 11.0g fiber · 1 cup cooked (179g)

With 45.0g of carbs and 17.0g of protein, white beans delivers balanced energy that lasts. Its 11.0g of fiber slows digestion for a steady fuel release.

10 🫘

Chickpeas

269 cal · 15.0g protein · 45.0g carbs · 4.2g fat · 12.0g fiber · 1 cup cooked (164g)

With 45.0g of carbs and 15.0g of protein, chickpeas delivers balanced energy that lasts. Its 12.0g of fiber slows digestion for a steady fuel release.

11 🫘

Lima Beans

216 cal · 15.0g protein · 39.0g carbs · 0.7g fat · 13.0g fiber · 1 cup cooked (170g)

With 39.0g of carbs and 15.0g of protein, lima beans delivers balanced energy that lasts. Its 13.0g of fiber slows digestion for a steady fuel release.

12 🍝

Chicken Alfredo

510 cal · 28.0g protein · 45.0g carbs · 24.0g fat · 2.0g fiber · 1 serving (340g)

With 45.0g of carbs and 28.0g of protein, chicken alfredo delivers balanced energy that lasts. Its 2.0g of fiber slows digestion for a steady fuel release.

13 🫘

Kidney Beans

225 cal · 15.0g protein · 40.0g carbs · 0.9g fat · 11.0g fiber · 1 cup cooked (177g)

With 40.0g of carbs and 15.0g of protein, kidney beans delivers balanced energy that lasts. Its 11.0g of fiber slows digestion for a steady fuel release.

14 🍔

Big Mac

563 cal · 26.0g protein · 44.0g carbs · 33.0g fat · 3.0g fiber · 1 sandwich (215g)

With 44.0g of carbs and 26.0g of protein, big mac delivers balanced energy that lasts. Its 3.0g of fiber slows digestion for a steady fuel release.

15 🍝

Spaghetti Bolognese

415 cal · 20.0g protein · 56.0g carbs · 12.0g fat · 4.0g fiber · 1 serving (363g)

With 56.0g of carbs and 20.0g of protein, spaghetti bolognese delivers balanced energy that lasts. Its 4.0g of fiber slows digestion for a steady fuel release.

Quick Comparison Table

Here is a side-by-side nutritional comparison of all the foods on this list:

#	Food	Calories	Protein	Carbs	Fat	Fiber
1	🫘 Navy Beans	255	15.0g	47.0g	1.1g	19.0g
2	🫘 Lentils	230	18.0g	40.0g	0.8g	16.0g
3	🫘 Split Peas	231	16.0g	41.0g	0.8g	16.0g
4	🫘 Pinto Beans	245	15.0g	45.0g	1.1g	15.0g
5	🫘 Soybeans	298	29.0g	17.0g	15.0g	10.0g
6	🫘 Black Beans	227	15.0g	41.0g	0.9g	15.0g
7	🥗 Burrito Bowl	440	22.0g	50.0g	16.0g	8.0g
8	🌯 Burrito	520	21.0g	63.0g	18.0g	6.0g
9	🫘 White Beans	249	17.0g	45.0g	0.6g	11.0g
10	🫘 Chickpeas	269	15.0g	45.0g	4.2g	12.0g
11	🫘 Lima Beans	216	15.0g	39.0g	0.7g	13.0g
12	🍝 Chicken Alfredo	510	28.0g	45.0g	24.0g	2.0g
13	🫘 Kidney Beans	225	15.0g	40.0g	0.9g	11.0g
14	🍔 Big Mac	563	26.0g	44.0g	33.0g	3.0g
15	🍝 Spaghetti Bolognese	415	20.0g	56.0g	12.0g	4.0g

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Summary and Recommendations

The foods listed above represent some of the best choices for foods for energy. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.

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