Blog Nutrition Fruits That Give You Energy: 7 Of The Best Options

Fruits That Give You Energy: 7 Of The Best Options

Carbohydrates are the body’s main source of energy. When you eat foods that contain carbohydrates, your body breaks them down into glucose. Glucose is then used by your cells for energy. While all fruits contain some carbohydrates, certain types are especially high in this nutrient. In addition, some fruits are also good sources of other nutrients that can help contribute to energy levels. These include vitamins B6 and C, as well as minerals like potassium and magnesium. In this article we’ll explore the nutrients your body needs for energy, which fruits are richest in carbohydrates, and how to include them as part of a healthy diet.


Which Nutrients Does Your Body Need For Energy?

Food is primarily used by your body as fuel. It is also the source of the nutrients you need to support physical activity, grow, and repair tissues.

When it comes to energy supply, though, not all foods are created equal. Some will give you an immediate burst of energy, while others provide sustained energy throughout the day. 


These are the body’s main source of energy. They are broken down into glucose, which is used by your cells for energy.

Simple carbohydrates, such as sugar, are quickly broken down and can give instant energy. Complex carbohydrates, such as those in whole grains, take longer to break down and provide sustained energy (2). 

Vitamin B6

All of the B vitamins are important for energy production. They are used by the body to convert nutrients into energy (9). Vitamin B6 and other B vitamins can be found in fruits, vegetables, meat, and fortified foods. 

Vitamin C

Vitamin C helps the body absorb iron, which is necessary for energy production (10). Vitamin C can be found in citrus fruits, tomatoes, and broccoli. 

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Iron is necessary for the body to make hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen to your cells. Without enough iron, your body can’t make sufficient hemoglobin, which can cause you to be tired and short of breath (8).

Iron can be found in fruits, vegetables, meat, and fortified foods.


Magnesium is involved in energy production and metabolism (5). It can be found in fruit, vegetables, nuts, and seeds. 


Potassium is an electrolyte that helps your cells function properly (6). It can be found in fruits, vegetables, meat, and dairy products.

Read More: Keto Fruits: The Best Low Carb Fruit Options

fruits that give you energy

Which Fruit Gives Instant Energy?

When you feel tired, what’s the first thing you reach for? A cup of coffee? A sugar-filled energy drink? If you’re looking for a more natural way to boost your energy levels, you might want to reach for some fruit instead.

There are certain fruits that can give you an instant energy boost, thanks to their high carbohydrate and nutrient content. Here are seven of the best:


Bananas are a great source of both simple and complex carbohydrates, which the body can quickly convert into energy and will sustain you. They’re also packed with potassium, a mineral that helps to regulate blood pressure and prevent cramping (6).

Eat a banana before or after exercise to help you perform at your best and recover.


Berries are not only delicious, but they’re also full of antioxidants and fiber. Antioxidants help protect the body against damage from free radicals, while fiber aids in digestion and helps to keep you feeling full (7).

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Eat a handful of berries as a snack or add them to your morning oatmeal for an energy-boosting breakfast.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruit are excellent sources of vitamin C. This vitamin is essential for a strong immune system, and it can also help increase iron absorption from plant-based sources (10). Eat a citrus fruit as a snack or drink a glass of fresh orange juice to start your day.

Dried Fruits

Dried fruits are a concentrated source of nutrients and they’re easy to take with you on the go. They can provide a quick burst of energy when you need it, but be sure to eat them in moderation since they’re also high in sugar.

Choose dried fruits that are free of added sugar for the healthiest option.


Apples are a good source of both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance, which can help to slow down digestion and keep you feeling full. Insoluble fiber, on the other hand, does not dissolve in water and helps to add bulk to your stool (3). 

Eat an apple with the skin for the most fiber or drink a glass of apple juice for a quick energy boost.

fruits that give you energy


Watermelon is not only refreshing, but it’s also packed with nutrients like vitamins A, B6, and C. It’s also a good source of lycopene, an antioxidant that has been linked to reduced heart disease risk (11).

Eat watermelon as a snack or add it to your favorite salad for a nutritional boost.


Avocados are a unique fruit because they’re high in healthy fats. These fats are a great source of energy which can help to slow down digestion and keep you feeling satiated. Avocados are also a good source of potassium, which can help to regulate blood pressure (6).

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Add avocado slices to your sandwich or make a healthy guacamole to enjoy as a dip.

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How To Take Natural Energy Boosters Before A Workout

It’s no secret that working out can be tough. Sometimes you just don’t have the energy to push yourself like you need to. That’s where natural energy boosters come in.

By taking a little something extra before your workout, you can make sure that you have the energy you need to get through it.

Here are some tips for using fruits as natural energy boosters before a workout:

Use Volume

Fruits are naturally high in water content. That means that they can help you stay hydrated, which is crucial for maintaining energy levels during a workout.

When you’re choosing fruits to eat before a workout, opt for those that are higher in water content like watermelons, strawberries, and grapes.

Go For The Complex Carbs

Complex carbohydrates are a great source of energy for your body. They’re broken down slowly, you can have a sustained energy boost throughout your workout. Bananas, apples, and pears are all great complex carbs to eat before a workout.

Add A Little Protein

Adding a little protein to your fruit pre-workout snack can help you feel satisfied. If you’re looking for a high-protein snack, consider adding a handful of nuts to your snack or topping your banana with some almond butter.

fruits that give you energy

Eat The Right Amount

Eating too much or too little before a workout can both lead to energy slumps. You want to eat enough to fuel your body, but not so much that you feel bloated or uncomfortable. A good rule of thumb is to eat about 1-2 pieces of fruit or 1 cup of cut-up fruit before a workout.

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Time It Right

Timing is everything when it comes to eating before a workout. You want to give your body enough time to digest the fruit, and don’t want to eat too close to your workout and risk feeling sick. Try to eat your snack about 30-60 minutes before you start working out.

Read More: Fruit Infused Water Benefits: The Benefits Backed Up By Science

Natural Energy Booster Recipes

If you’re looking for some specific recipes to try, here are a few of our favorites:

Berry Energy Boosting Smoothie (1)

Get a burst of energy from this berry-packed smoothie. It’s perfect for sipping on before a morning workout.


  • 1.5 cups water
  • 1 banana
  • 1 cup frozen berries ( ½ cup blueberries and ½ cup raspberries)
  • 1 tbsp flaxseed


  1. Add all ingredients to a blender and blend until smooth.

This recipe is courtesy of

Green Energy Smoothie (4)

This green smoothie is loaded with energy-boosting ingredients like spinach, coconut water, and banana. It’s  a combination that’s sure to give you the energy you need for a great workout.


  • 1 cup spinach
  • ½ cup coconut water
  • ½ cup water
  • ½ cup pineapple (frozen)
  • ½ cup peach (frozen)
  • ½ banana
  • 1 tablespoon coconut oil (optional)


  1. Add all the spinach and coconut water to a blender and blend until smooth.
  2. Add the remaining ingredients and blend again until smooth.

This recipe is courtesy of

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fruits that give you energy

Watermelon And Cherry Energy Boosting Smoothie

Cooked beets, watermelon, and cherries make for a sweet and vibrant smoothie that will give you all the energy you need in an instant. 


  • 2 cups frozen cooked beets*
  • 2 cups frozen watermelon
  • 2 cups frozen berries
  • 2 cups frozen cherries
  • 8 medjool dates
  • 1 teaspoon amla (optional)
  • 3-6 cups water


To cook the beets:

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Wrap beets loosely in foil and roast in the preheated oven for 1 hour. Beets are done when they can be easily pierced with a fork.
  3. Remove from the oven, unwrap, and let cool slightly before peeling off the skin.
  4. Cut into small pieces and freeze in a single layer on a baking sheet until solid, about 2 hours.
  5. Once frozen, transfer to a freezer-safe container and store for up to 3 months.

To make the smoothie:

  1. Add all ingredients to a blender and blend until smooth, adding more water as needed to reach desired consistency.
  2. Serve immediately.


You can also use 2 cups of frozen raw beets instead of cooked beets, but the smoothie will have a bit more of a “earthy” flavor. If using raw beets, you may want to add an extra date or two to sweeten it up.

The Bottom Line

Fruits are a great way to naturally boost your energy levels before a workout. By following these tips, you can make sure that you’re eating the right kinds of fruit in the right amounts to fuel your body.




This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  2. Carbohydrates (2018, 
  3. Health benefits of dietary fiber (2009, 
  4. Healthy Pre Workout Smoothie (n.d., 
  5. Magnesium and Human Health: Perspectives and Research Directions (2018, 
  6. Potassium and Health1,2,3 (2013, 
  7. Potential Health Benefits of Berries (2005, 
  8. Review on iron and its importance for human health (2014, 
  9. Vitamin B6 (n.d., 
  10. Vitamin C (n.d., 
  11. Watermelon lycopene and allied health claims (2014,
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