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Energy Foods - Fight Fatigue & Boost Energy
Factors influencing energy & fatigue include: sleep, stress, hidden illness, current state of health, activity level, ageing and the daily diet.
Protein, sugar and even caffeine can assist in boosting energy, although the caffeine boost does not come without side effects and the empty calories accompanying sugar don't last long. Best bets for food sources that have high endurance for sustaining and boosting energy, as well as combating fatigue come to your daily diet in the forum of Protein Food Sources. On that note, here is our list of foods that promote energy and fight fatigue based on protein grams.
|
FOOD
|
SERVING
SIZE & PREPARATION
|
PROTEIN
GRAMS
|
|
1% Milk
|
1 cup
|
8
|
|
Lowfat Yogurt
|
1 cup
|
9
|
|
Whole Milk Yogurt
|
1 cup
|
13.1
|
|
Mushroom
Soup
|
1 cup
|
2.5
|
|
Spaghetti & Meatballs
|
1 cup
|
19.6
|
|
Chicken Noodle
|
1 cup
|
4.5
|
|
Skim Milk
|
1 cup
|
9.7
|
|
Beef Noodle Soup
|
1 cup
|
5
|
|
Beef Stew
|
1 cup
|
15.6
|
|
Blackberries-Fresh
|
1 cup
|
1.0
|
|
Chicken & Rice Soup
|
1 cup
|
3.5
|
|
Cantaloupe
|
1 cup
|
1.4
|
|
Eggnog,
Regular
|
1 cup
|
4.5
|
|
Buttermilk
|
1 cup
|
8.1
|
|
Onion Soup
|
1 cup
|
3.8
|
|
Eggplant Parmigiana
|
1 cup
|
12.5
|
|
Egg Noodles, prepared
|
1 cup
|
7.6
|
|
Spaghetti-Whole Wheat
|
1 cup, prepared
|
7.5
|
|
Macaroni
|
1 cup, prepared
|
6.7
|
|
|
|
2.6
|
|
Enchilada, Cheese & Beef
|
1 enchilada
|
13.5
|
|
Hot Dog, plain
|
1 hot dog
|
8.7
|
|
Eggs
|
1 large
|
6
|
|
Banana
|
1 medium
|
1.2
|
|
Orange
|
1 medium
|
1.2
|
|
Omelet (Ham, Cheese, Onion)
|
prepared with 2 eggs
|
17
|
|
Brick Cheese
|
1 ounce
|
6.5
|
|
Cheddar Cheese
|
1 ounce
|
7
|
|
American Cheese
|
1 ounce
|
6.2
|
|
Colby Cheese
|
1 ounce
|
6.7
|
|
Pumpkin Pie
|
1 slice
|
4.8
|
|
Whole
Wheat Bread
|
1 slice
|
2.5
|
|
Croissant
|
1 small
|
5
|
|
English
Muffin
|
1 small
|
5
|
|
Bean, Cheese, Beef Burrito
|
1 small
|
15.2
|
|
Hamburger, plain
|
1 small
|
13.5
|
|
Rice-Brown
|
1/2 Cooked
|
2.3
|
|
Raisins-Golden
|
1/2 cup
|
2.5
|
|
|
|
2.3
|
|
Lasagna
|
1/2 cup
|
16.5
|
|
Raisins-Seedless
|
1/2 cup
|
2.3
|
|
Cottage Cheese-Low Fat 1%
|
1/2 cup
|
14
|
|
Manicotti
|
1/2 cup
|
10.2
|
|
|
|
2.0
|
|
Rice-White
|
1/2 cup, prepared
|
2.4
|
|
Avocado
|
1/2 medium
|
2.0
|
|
Egg Substitute
|
1/4 cup
|
5
|
|
Rye
|
1/4 Cup-Raw
|
6.2
|
|
Quinoa
|
1/4 Cup-Raw
|
5.6
|
|
Canadian Bacon
|
2 medium slices
|
11.3
|
|
Clams-Fried
|
20 small
|
26.8
|
|
Figs-Dried
|
3 medium
|
1.7
|
|
Bacon
|
3 medium slices
|
6
|
|
Orange Roughy
|
3 ounces
|
12.5
|
|
Tuna-Canned in Water
|
3 ounces
|
25.1
|
|
Calorie in Turkey-Dark Meat
|
3 ounces
|
24.3
|
|
Catfish-Fried
|
3 ounces
|
15.4
|
|
Clams-Canned or Steamed
|
3 ounces
|
21.7
|
|
Ocean Perch
|
3 ounces
|
20.5
|
|
Flounder
|
3 ounces
|
20.5
|
|
Ground Beef (Extra-Lean)
|
3 ounces
|
21.6
|
|
Shrimp-Steamed
|
3 ounces
|
17.8
|
|
Shrimp-Fried
|
3 ounces
|
19.5
|
|
Salmon-Canned
|
3 ounces
|
33
|
|
Halibut
|
3 ounces
|
22.7
|
|
Turkey, white meat
|
3 ounces
|
25.4
|
|
Mackerel-Atlantic
|
3 ounces
|
20.3
|
|
Mackerel-King
|
3 ounces
|
17.2
|
|
Cod-Atlantic
|
3 ounces
|
19.4
|
|
Mahimahi
|
3 ounces
|
16.2
|
|
Haddock
|
3 ounces
|
20.6
|
|
Chicken Breast
|
3 ounces of meat
|
26.7
|
|
Crab-Alaskan King
|
3 ounces steamed
|
16.5
|
|
Brisket
|
3 ounces, braised
|
25.3
|
|
Porterhouse Steak
|
3 ounces, lean only
|
23.9
|
|
Filet Mignon
|
3 ounces, lean only
|
24
|
|
T-Bone Steak
|
3 ounces, lean only
|
23.9
|
|
Rib Eye Steak
|
3 ounces, lean only
|
23.8
|
|
Sirloin Steak
|
3 ounces, lean only
|
25.8
|
|
Bottom Round Roast
|
3 ounces, lean only
|
26.9
|
|
Oatmeal
|
3/4 Cup-Cooked
|
4.6
|
|
Bagel
|
One small 3-inch bagel
|
6
|
Protein Content of Basic Foods, Fast Foods, Beverages
Protein content may vary from product to product, recipe to recipe.
Proteins in Fruits, Pastas, Vegetables, Breads, Candy, Jams, Dairy, Oils
Proteins in Fruit | Proteins in Grains, Pasta, Cereals | Proteins in Vegetables | Proteins in Breads - Bagels, Rolls, Muffins, Cornbread | Proteins in Candy, Honey, Molasses, Sugar | Proteins in Jams, Preserves & Bread Spreads | Proteins in Dairy Products - Cheese, Butter, Eggs, Whipped Toppings, Yogurt, Milk | Proteins in Oils
Proteins in Prepared Foods
Proteins in Breakfast Foods | Proteins in Popular Entrees - Enchiladas, Burgers, etc. | Proteins in Soups & Stews | Proteins in Popular Desserts
Proteins in Beverages, Juices, Drinks
Proteins in Beer | Proteins in Carbonated Drink & Beverages | Proteins in Coffee, Tea, Miscellaneous Drinks | Proteins in Alcoholic Spirits
Proteins in Animal Protein Sources
Proteins in Fish & Shellfish | Proteins in Beef | Proteins in Pork | Proteins in Poultry
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