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High Energy Foods List

Eating foods high in energy is essential for individuals who lead active lifestyles, engage in sports, or require a boost to get through their daily activities. These types of foods provide the body with the necessary calories and nutrients to maintain peak performance. The list below includes examples of high energy foods that can be incorporated into one's diet.

Energizing Snacks and Meals​

The following high energy foods list is categorized for convenience, making it easier to choose the right snack or meal based on individual needs:

Protein Sources​

  • Lean beef (3-4 ounces cooked) - 220 calories
  • Chicken breast (3-4 ounces cooked) - 140 calories
  • Fish (salmon, tuna, tilapia) (3-4 ounces cooked) - 180-200 calories
  • Turkey breast (3-4 ounces cooked) - 160 calories
  • Tofu (3-4 ounces cooked) - 80-100 calories

Complex Carbohydrates​

  • Whole wheat bread (1 slice) - 81 calories
  • Quinoa (1 cup cooked) - 150 calories
  • Brown rice (1 cup cooked) - 110 calories
  • Sweet potatoes (medium) - 105 calories
  • Oats (1 cup cooked) - 150 calories

Healthy Fats and Oils​

  • Almonds (1 ounce) - 161 calories
  • Cashews (1 ounce) - 157 calories
  • Olive oil (1 tablespoon) - 120 calories
  • Avocado (medium) - 140 calories
  • Nuts and seeds (walnuts, pumpkin seeds, chia seeds) (1 ounce each) - 160-170 calories

Fruits and Vegetables High in Energy​

  • Bananas (1 medium) - 105 calories
  • Apples (1 medium) - 95 calories
  • Grapes (1 cup) - 60 calories
  • Oranges (1 medium) - 70 calories
  • Carrots (5-6 sticks) - 45 calories