We all know that the basic function of food is to supply the body with essential energy. However, different foods contain varying amounts of energy.

Foods like simple carbs can provide instant jolt of energy, whereas foods rich in protein, fats or fiber supply energy at a slower, sustained pace. 

Our bodies need continual energy supply to perform the vital functions, as the instant energy rush from simple carbohydrates like sugars and starches can also lead to an equally quick slump, leading to further energy deficit.

High-energy fruits that are packed with nutrients and fiber can prove to be ideal choice for body’s sustained energy needs.

Why choose fruits to up energy levels?

Several people might wonder why fruits are considered the best high-energy food choice, even though they are surrounded by plenty of snack options. It is because the type of food choices we make and the quantity we consume determines our energy levels throughout the day.

Here are some benefits of choosing high-energy fruits:

    • Convenience – Fruits are easily available in different forms – fresh, canned, preserved, frozen, dried, or juiced. These are healthy solution to one’s sweet cravings. Also fruits are easy to pack and hence can be carried along with ease to work or during travel. 
    • Easy source of nutrients – Fruits are an easy source for all the nutrients that are essential for our bodies yet are under-consumed, like potassium, folic acid, vitamin C and dietary fiber. The vitamins and minerals present in fruit are crucial for efficient functioning of the body. 
    • Antioxidants – The process of oxidation in our bodies can give rise to the production of free radicals, which are harmful for the cell membranes and can lead to cancer and heart disease. The antioxidant content in fruits aids in neutralizing the free radicals and preventing disease.
    • Healthier alternative – Most fruits contain very low fat and zero cholesterol. Additionally, the high dietary fiber and natural sugar content makes them a much healthier as well as low calorie snack option compared to processed foods available in stores.

    Health benefits of energy boosting fruits:

    • Dietary fiber in fruits helps in reducing blood cholesterol levels and diminishing the risk of heart disease. Fiber also plays an essential role in regulating bowel function and eliminates constipation.
    • Folic acid or folate content in fruits aids in the production of red blood cells in the body. 
    • A potassium-rich diet can help regulate the blood pressure and prevent cardiovascular and kidney-related diseases. Fruits like bananas, peaches, melons, prunes, oranges and apricots boast of high potassium content.
    • Fruits pack considerable energy punch with low-calorie count, high fiber and minimal fat content when compared to a high-calorie snack option, thus preventing health concerns like obesity and diabetes.
    • Aside from battling diseases like heart conditions and cancer, antioxidants like catechins and beta-carotene also slow down the ageing process.
    • Fruits like oranges, kiwi and pineapple are also rich source of vitamin C, which plays an important role for functions like tissue repair and dental health.

    Best Energy Boosting Fruit For Your Mornings

    For those who are go-getters and seek high energy the first thing in the mornings, here are some fruits that give quick energy boost:


    No other fruit can up energy levels as efficiently and quickly as bananas with their natural high potassium content – an electrolyte that regulates heart and nerve function, and other minerals. Their round-the-year availability and high nutrient content makes them the best fruit for energy boost. 

    Additionally, these can be eaten raw or in cooked, baked and chips format, making them very versatile. One medium banana contains about 100 calories, with 26 grams of carbohydrates, 1 gram of protein and 0.4 grams of fat.


    Rich source of Vitamin A which is essential for growth and development as well as for strong immunity, apple is the perfect pick-me-up morning fruit. Apples are rich in mineral content like manganese and magnesium as well, which regulate brain, nerve and muscle function. 

    Natural sugars combined with dietary fiber makes apples the right choice as a pre-workout snack. A medium-sized apple provides nearly 100 calories, with 25 grams of carbohydrate content, 0.5 grams of protein and 0.3 grams of fat.


    Although seasonal, avocadoes are treasure trove of nutritional goodness with high vitamin C and K, as well as folic acid and dietary fiber content. Rich source of antioxidants and good fats, these are considered a nutrient dense fruit, ideal for pairing with toast for breakfast. 

    The high omega 3 fatty acids in avocadoes can lower cholesterol buildup and protect one’s heart health. A medium avocado provides 322 calories with 17 grams of carbohydrates, 4 grams of protein and 29 grams of fat.

    Best Fruits To Give You An Energy Boost During Afternoons

    This may sound like a familiar post-lunch scenario: people often tend to feel drowsy and lethargic to be able to concentrate on work, 1-2 hours after lunch. This is commonly known as the mid-afternoon slump, wherein one might still have loads of work to finish and deadlines to meet, but they feel zapped. 

    Sure, coffee might help improve the scenario, but what one also needs is a quick re-energizing and preferably healthy snack, like a well-rounded fruit. Here are some fruits that increase energy:


    Yes, we’ve mentioned it earlier as an ideal fruit for mornings as well. However, the unique blend of slow-digesting fibers and different sugars – sucrose, fructose and glucose – makes them the perfect snack choice for afternoons too. 


    No other fruit fights fatigue levels like oranges which are also rich in vitamin A and C. The dietary fiber and natural sweet and tangy flavor can offer good energy boost when one is experiencing mid-day energy slump. Those who want more instant energy can just drink a glass of freshly squeezed fruit juice. One medium orange contains nearly 60 calories, 15 grams of carbohydrates, 1.2 grams of protein and zero fat.


    Another rich source of vitamin A and C along with folate and manganese, strawberries do an excellent job of fighting fatigue levels. These can be eaten raw or topped over pancakes and toast or baked into desserts. Strawberries are fat-free and thus can also satisfy one’s sweet cravings. 1 cup serving of strawberries provides 53 calories, with 13 grams of carbohydrates, 1 gram of protein and zero fat.

    Honeydew Melon/ Muskmelon

    Melons are loved by several for their aromatic and juicy texture as well as their natural sweetness. There are several more reasons to celebrate melons – these are rich source of vitamin A and C, potassium and magnesium. These are available throughout the year in most parts of the world, and also are easy to store. 

    They are also fat-free, rich in dietary fiber and their natural sweetness makes them the ideal pick-me-up fruit to combat mid-noon energy slump. 1 cup of diced honeydew melon or muskmelon contains 60 calories, with 15 grams of carbohydrate content, 0.9 grams of protein and no fat.

    Best Exotic Fruits That Increase Energy And Their Substitutions.

    While some exotic fruits up energy levels remarkably, their cost and availability may make it difficult for everyone to include these fruits in their diet. Here are some suggestions for exotic fruits that increase energy and how to replace them with more easily available fruit choices:

    Goji berries

    With their recent popularity as ‘superfood’, goji berries are sought for their fuel boosting nature, rich micronutrient profile with minerals like zinc, manganese, copper, selenium and vitamin A and B2 content, as well as their high antioxidant content which boasts of anti-ageing properties. 

    Native to Tibet, goji berries are mostly supplied in dried form and can prove to be rare and expensive. A ¼ cup serving goji berries contains 70 calories, 12 grams of sugar, 6 grams of dietary fiber and 9 grams of protein.

    Replace with: Cranberries

    Cranberries are red too with similar texture as goji berries in dried form, and are available easily in supermarkets.  Their antioxidant profile is similar to that of goji berries, with rich reserves of vitamin K, potassium and folate. Their energy boosting nature is somewhat comparable to goji berries as well, with ¼ cup of dried cranberries providing 80 calories, 19 grams of carbohydrates and 1 gram fat.


    Sweet, juicy, fat-free and full of energy fuel, mangoes are a favorite for several people, but their tropical origin and seasonal nature makes them rarer and difficult to find. Mangoes boast of a rich nutrient profile of vitamin A, B6 and C and high dietary fiber content. A cup serving of diced mango contains 100 calories, 25 grams of carbohydrates, 1.4 grams of protein and 0.5 grams of fat.

    Replace with: Peaches

    Fragrant, fleshy and sweet – peaches make an excellent alternative for mangoes as they are more convenient to source. They have similar high energy content as mangoes – 1 cup serving of sliced peaches provides 65 calories, with 15 grams of carbohydrates, 1.4 grams of protein and zero fat.

    In Conclusion To Energy Boosting Fruits

    Fruits are easily the best contender for high energy foods – these are easy to carry, and are full of essential nutrients and beneficial antioxidants.

    Medical experts point out that consuming 2-3 fruit portions every day could boost one’s immune function, ensure good health and well-being while preventing the onset of several diseases.

    Choosing the energy-boosting fruits according to their suitability for morning, or packing high-energy fruits in lunch bag for fighting slump and fatigue levels at afternoon can help one feel energized, alert and productive throughout the day.