All food provides the body with energy, but this energy can vary greatly. Some foods, such as sugars and refined carbs, give the body a quick jolt of energy. However, more often, the body needs more sustainable energy from ingredients such as fruits, grains, and legumes.

The list we give here focuses on foods and drinks that provide more stable energy throughout the day.

Fatty fish

Fish, in general, is an excellent and light source of protein and B vitamins that may give the body sustained energy throughout the day.

Fatty cold-water fish, such as salmon, sardines, and tuna, tend to be higher in omega-3 fatty acids.

As a study in the journal Nutrients notes, omega-3 fatty acids may improve brain function and reduce inflammation in the body, which may be a cause of fatigue in some people.

Beef liver

Beef liver may be one of the best meat sources for vitamin B-12, which keeps the body feeling full of energy.

While many cuts of meat contain vitamin B-12, the difference is that beef liver has a large amount. According to the United States Department of Agriculture (USDA), a 3-ounce cut of beef flank steak contains about 1.5 micrograms (mcg) of vitamin B-12.

The same cut of beef liver contains 60 mcg of vitamin B-12, according to the USDA.

Yerba maté

Yerba maté is a drink native to South America. Drinking the herb as a tea provides the body with similar stimulating effects as tea or coffee.

Yerba maté contains many active nutrients, antioxidants, and amino acids. People who drink yerba maté say it provides a much smoother form of energy by comparison to the jolt of energy from coffee.

As a study in the journal Nutrients notes, yerba maté may also improve mood and help people feel full, even after exercise, which may be helpful for those looking to lose weight while maintaining their energy levels.

Green tea

Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. The result may be a smoother transition than coffee to a more awake and energetic state.