The start of a new year is marked with new goals, like exercising more, spending less and eating better. According to a recent survey from Statista, eating healthier is the second most popular resolution for 2025.

If you’re committing to cleaning up your diet this year, it’s a good idea to incorporate foods that will improve your energy. We spoke with several diet and nutrition experts to learn more about the energy-boosting foods that you should focus on.

For more on healthy eating, check out the best foods to boost happiness and best vitamins for healthy aging.

7 best foods to boost your energy

Your daily nutrition has a major impact on your energy levels and overall vitality. If you’re looking to boost your energy and combat fatigue, experts recommend adding these seven foods into your diet.

1. Oats

Oats are a complex carbohydrate, which makes them an excellent source of energy for the body and brain.

“Oats are rich in fiber, particularly beta-glucan, which slows digestion, stabilizes blood sugar and provides sustained energy. They also contain iron and B vitamins, which are essential for energy metabolism,” says Morgan
Walker
, a sports nutritionist at Lebanon Valley College.

Kayla Farrell, a registered dietician, adds that, “Glucose from carbohydrates is the body’s primary energy source. Unlike refined carbs, such as white rice or white bread, these options prevent energy spikes and crashes, keeping you fueled for longer.”

The most common way to add oats into your diet is through oatmeal. However, you can also add oats to smoothies or yogurt, incorporate them into baked goods or use them in homemade granola bars.

2. Avocados

Avocados are a great source of healthy fat, an essential macronutrient for optimizing energy levels.

“Avocados are rich in monounsaturated fats, which provide a sustained source of energy. They are also packed with fiber to maintain stable blood sugar levels and contain B vitamins, particularly folate, which helps convert food into energy,” says Walker.

Not only can avocados boost your energy, but they also have benefits for cardiovascular health. In a 2022 study, Harvard University researchers found that adults who ate at least two servings of avocados per week had a 21% lower risk of heart disease than adults who didn’t consume them.

3. Salmon

Salmon is one of the top food sources for better energy, according to nutrition experts.

“Salmon is an excellent energy-boosting food because it is rich in high-quality protein and healthy omega-3 fatty acidswhich support muscle repair and reduce inflammation. It provides B vitamins, which are essential for energy metabolism and red blood cell production,” says Walker.

Farrell adds that, “These benefits can translate to improved physical stamina while exercising and better energy throughout the day.” She notes that other fatty fishes, like sardines, anchovies and mackerel are also great for boosting energy.

4. Beans

Beans are widely touted as one of the best food sources for energy, especially if you’re on a budget.

“Beans of every variety pack a ton of nutrients and calories into any meal, which is helpful when you are working to reduce your grocery spending,” says Trista Best, a registered dietitian at The Candida Diet.

“The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut’s good bacteria, binding and flushing out toxins and waste from your body. Beans can even help to reduce cholesterol and body weight,” adds Best.

Another benefit of beans is that they can be incorporated into many different types of diets. If you follow a vegetarian or plant-basedfor example, beans can be a good source of plant-based protein.

5. Berries

All types of berries, like blueberriesstrawberries, raspberries and blackberries, are known for promoting better energy levels.

“Berries are packed with natural sugars and fiber, which provide a quick yet sustained energy boost without blood sugar spikes. Additionally, their high water content helps maintain hydration, which is essential for optimal energy levels,” says Walker.

Berries have also been proven to lower the risk of Type 2 Diabetes, improve memory and cognition and reduce body weight. According to Harvard University researchers, evidence suggests that adults who regularly consume berries live longer than people who don’t eat them.

There are plenty of ways to incorporate berries into your diet throughout the day. Add berries to a morning protein smoothie or top a salad with berries at lunch. If you crave a sweet treat at the end of the day, adding berries to whipped cream or ice cream can make for a healthier dessert.

6. Nuts and seeds

Nuts and seeds are incredibly nutrient-dense, and they can help with energy.

According to Walker, “Nuts and seeds are full of healthy fats, fiber and protein. They are excellent sources of magnesium, which plays a vital role in energy production by aiding the breakdown of carbohydrates and fats. Plus, nuts and seeds contain B vitamins, which are essential for converting food into usable energy.”

In a study published in the medical journal Advances in Nutrition, adults who ate 28 grams of nuts per day had a 22% reduction in all-cause mortalityan 11% risk reduction for cancer deaths and a 21% risk reduction for heart disease.

Walker explains that nearly all types of nuts and seeds can be incorporated into your diet for better energy. That includes nuts like almonds, walnuts, cashews, pistachios and brazil nuts, and seeds like pumpkin seeds, chia seeds, flaxseeds and hemp seeds.

7. Greek Yogurt

Greek yogurt, which is protein-rich and low in sugar, has been shown to improve energy levels.

“With a good balance of protein and carbohydrates (from the milk sugar lactose), greek yogurt is a great choice for sustained energy. Its probiotics also support gut healthwhich can influence energy levels. Additionally, fortified Greek yogurt can be a source of vitamin D, which plays a role in energy by supporting muscle function and overall metabolic processes,” says Walker.

There are lots of creative ways to get the energy-boosting benefits of greek yogurt. You can add greek yogurt to smoothies, incorporate it into dips and sauces, add it to baked goods and use it as an alternative to sour cream.