Energy drinks—usually made with water, sugar or sweeteners, caffeine, and flavoring—give a quick energy boost, but only for a short time. One cup of a regular energy drink provides about 107 calories and 25 grams of sugar, but this varies by product.
Snacks with complex carbohydrates are a great source of longer-lasting energy. It’s even better when you combine them with some protein and healthy fat.
Greek yogurt provides protein while fruit adds fiber and quick energy.
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A fruit and Greek yogurt combo is an easy snack with plenty of carbohydrates, protein, and some fat.
Adding 1 cup of mixed berries to 1 cup of low-fat Greek yogurt provides about 224 calories, 27 grams of carbohydrates, 6 grams of fiber, 21 grams of protein, and 3 grams of fat. It also provides calcium, phosphorus, vitamin A, and vitamin C.
The carbs in fruit will give you a quick boost of energy, while the protein and fat in the yogurt will keep you sustained and energized for longer.
Chickpeas are a good source of plant protein to keep you full and energized.
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You can roast cooked or canned chickpeas with some olive oil and spices in the oven at 400°F. Half a cup of chickpeas (84 grams) provides 134 calories, 45 grams of carbohydrates, 12 grams of fiber, 14 grams of protein, and 4 grams of fat. It also provides iron, potassium, folate, and B vitamins.
Avocado is rich in healthy fats, while cottage cheese provides protein for a sustaining snack.
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Avocado is high in fiber and healthy fats, while cottage cheese provides a good amount of protein.
Cut an avocado in half, remove the pit, and fill one half with ¼ cup of low-fat cottage cheese. This will give you about 210 calories, 10 grams of carbohydrates, 7 grams of fiber, 8 grams of protein, and 16 grams of fat. This snack is also rich in potassium, calcium, phosphorus, and B vitamins.
Brown rice cakes are a good source of energizing carbs. Pair with a protein or fat for balance.
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Brown rice cakes are rich in carbohydrates and fiber. Two rice cakes provide 68 calories and 14 grams of carbohydrates. For a balanced snack, pair them with high-protein foods and some healthy fats.
You can make sandwiches using two rice cakes with your choice of fillings inside. They go well with protein-rich foods such as nut butters, cheese, tuna, smoked salmon, or hummus.
Hummus is a good source of plant protein and fiber, for a filling snack.
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Hummus is made from chickpeas, which are rich in protein and fiber. Four tablespoons of hummus contain about 142 calories, 9 grams of carbohydrates, 3 grams of fiber, 5 grams of protein, and 10 grams of fat. It goes great with vegetables like carrots, cucumbers, or crackers.
Edamame is a good source of filling plant protein and fiber.
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Edamame are green soybeans. They become crispy when roasted with salt and spices. Half a cup of cooked edamame contains about 112 calories, 7 grams of carbohydrates, 4 grams of fiber, and 9 grams of protein.
Eggs are a good source of protein and fat, while whole-grain crackers offer carbs and fiber.
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Eggs are a great source of protein and fat. Pairing them with whole-grain crackers adds carbohydrates and fiber, making a balanced snack.
One boiled egg with one serving of whole wheat crackers provides 132 calories, 10 grams of carbohydrates, 7 grams of protein, and 7 grams of fat.
Apples are a good source of energizing carbs while nut butter offers protein and fat.
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Fruits are rich in carbohydrates, while nut butters are rich in protein and fat. Pairing apple slices with 1 tablespoon (16 grams) of almond butter will provide about 190 calories, 24 grams of carbohydrates, 5 grams of fiber, 3 grams of protein, and 9 grams of fat.
You can also add some seeds, like chia seeds or ground flaxseeds, for extra fiber and protein.
Oat bars made with nut butter, fruit, and honey can give you quick energy that lasts.
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Oatmeal energy bars are a very convenient snack to take on the go. One serving (40 grams of oats) contains 152 calories, 28 grams of carbohydrates, 4 grams of fiber, 5 grams of protein, and 2 grams of fat.
You can make homemade oatmeal energy bars by adding a few ingredients such as nut butter, honey, and dried fruit.
Blend soft tofu into a fruit smoothie for an extra boost of protein.
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Tofu is made from soybeans. One-quarter block of tofu (116 grams) has about 70 calories, 8 grams of protein, and 4 grams of fat.
You can blend soft tofu into a smoothie with milk, fruits, and vegetables that provide carbohydrates. You can also add nuts and seeds for extra protein and fiber.
Sweet potatoes are a good source of energizing carbs. Pair with protein for balance.
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Half a cup of baked sweet potato (100 grams) has about 90 calories, 41 grams of carbohydrates, 7 grams of fiber, and 2 grams of protein.
Sweet potato pairs well with high-protein toppings like eggs, cheese, tuna, or meats. Simply cut the sweet potato into thick slices, toast them, and add your favorite toppings.
Foods rich in complex carbohydrates, fiber, protein, and healthy fats provide long-lasting energy. Here are a few ways to help you prepare a balanced snack for lasting energy:
- Use complex carbohydrates: Carbohydrates are the main energy source. Use whole grains, legumes, vegetables, and high-fiber fruits to add some carbohydrates to the meal.
- Add some protein: Protein helps you feel full longer. Protein sources include eggs, meats, dairy, legumes, nuts, seeds, and soy foods.
- Use fiber-rich foods: Many complex carbs are already rich in fiber. Nuts and seeds are good sources of both complex carbs and fiber.
- Add healthy fat: If your snack lacks fats, you can add some healthy fats such as olive oil, olives, tahini, or avocado. Fat slows down digestion and helps with satiety, too.
Not all snacks need to contain the same levels of carbs, protein, fiber, and fat. However, combining carbs with protein, fat, or fiber can provide sustained energy for longer.
