7 Snacks That Can Boost Energy More Than Coffee

Chugging coffee for an afternoon pick-me-up may seem like an easy way to get energy, but it can also leave you with a rough crash. Instead, try these snack combinations that will offer nutrition and fuel for your day. 

1. Banana with Nut or Seed Butter

• Banana (medium size): 113 calories
• Sunflower seed butter: 98 calories per tbsp

The natural sugar from fruit like bananas can give your brain the immediate energy it needs to focus. Bananas are also great for replenishing energy levels after physical activity, since they give your body electrolytes like potassium and magnesium.

Adding a serving of nut butter gives your body the healthy fats and plant-based protein to help prevent blood sugar spikes.

Sunflower seed butter provides essential minerals like selenium and copper, which your body needs to make and keep cells healthy.

2. Whole Grain Toast With Avocado

• Whole grain bread: 69 calories (1 regular slice, 24 g)
• Avocado: 80 calories (50g serving)

Whole grain bread gives you complex carbohydrates your brain needs for thinking-focused tasks, as well as nutrients like B6 and folate, which many enzymes in your body need to do their jobs effectively.

The combo of fiber from the bread and healthy monounsaturated fats from the avocado will help you feel satisfied until it’s actually lunch time.

Both components of this snack will add vitamins and minerals that your body uses for its energy supply.

3. Goji Berries and Greek Yogurt

• Goji berries: 97 calories (28 g)
• Plain, nonfat Greek yogurt: 92 calories (156 g serving)

Goji berries are an energy-boosting fruit and are packed with antioxidants.

Greek yogurt is known for being a morning-snack-worthy way to get some extra protein, but it also adds plenty of other supportive nutrients like calcium and vitamin B12, both of which help keep your neurons firing and muscles working optimally.

Plus, the probiotics in yogurt can keep things moving in your gut.

4. Hard Boiled Egg with Homemade Kale Chips

• Large hard-boiled egg: 77 calories
• Kale: 51 calories (1 cup cooked)

Eggs are an excellent source of protein and other essential amino acids. Your brain also gets plenty of choline, as well as some vitamins D and B12, which help you stay focused and avoid fatigue.

Making your own kale chips can be a great way to get iron and vitamin K, both of which help your cells make energy and support muscle function. Kale also offers vitamin C, which may boost your immune system.

5. Hummus with Veggie Slices or Multigrain Crackers

• Homemade hummus: 25 calories per tbsp
• Baby carrots: 30 calories (5-6 serving size)
• Multigrain crackers: 67 calories (4 crackers)

Chickpeas give you fiber, healthy fats, and protein.

Using snack-sized baby carrots (full of vitamin A) and red bell pepper (a great source of vitamin C) slices as a vehicle for the spread, which gives you more complete nutrition.

You can also top off the snack with the crunch of multigrain crackers for some complex carbs.  

6. Steel-Cut Oats with Chia Seeds

• Steel-cut oats: 150 calories (1/4 cup dry)
• Chia seeds: 69 calories per tablespoon

Oats and chia seeds are both sources of soluble fiber, which keeps blood sugar crashes at bay. You also get beta-glucan from oats, which can help prevent blood sugar spikes.

The superfood mix also provides plenty of plant-based protein and omega-3 fatty acids like ALA.

7. Make-Your-Own Dark Chocolate Trail Mix

• Dark chocolate: 60 calories per square (13 g)
• Almonds: 164 calories (1 oz)
• Walnuts: 185 calories (1 oz)
• Sunflower seeds: 175 calories (1 oz)
• Dried blueberries: 127 calories (40 g)

Try adding some dark chocolate (70-85% cacao) to your trail mix. Dark chocolate offers magnesium, essential for energy production in your cells.You’ll also get flavonols to support blood flow and brain health, as well as polyphenols that could help lower your stress on a busy day.

You can also include almonds to support metabolism, walnuts to boost brain health, and sunflower seeds to fight inflammation. Throw in some dried blueberries for bonus anthocyanins that may help guard against inflammation and prevent cell damage from free radicals.

Why Food Is a Better Energy Source Than Coffee

Caffeine makes you feel more energized because it stimulates your nervous system. A cup of coffee blocks receptors that make you feel sleepy, but it doesn’t actually make you rested.

The energy from food fuels your body and brain with the nutrition it needs, and gives you key vitamins, minerals, and macronutrients.