We’ve all felt tired at different times of the day. While low energy is common, several factors can contribute to fatigue or an energy crash — what you eat, when you eat, how much you eat, your sleep quality, and more. The good news: certain foods can help fuel your body with long-lasting energy. These seven fruits can give you a natural boost.

1. Apples

Apples are delicious, nutritious, and versatile. They are high in fiber, which helps the naturally occurring sugars digest slowly for sustained energy. One medium apple (about 6.5 ounces) offers 95 calories and 4 grams of fiber. If you’re looking for a satisfying snack, pair some apple slices with natural peanut butter.

2. Oranges

The natural sugars in oranges provide a quick source of fuel, while fiber helps slow digestion so your energy lasts longer instead of spiking and crashing. Vitamin C also plays a supporting role by helping your body reduce oxidative stress, which helps fight tiredness. Vitamin C also helps your body absorb iron more effectively. This is especially helpful if you’re low in iron because low iron can contribute to fatigue. Eating one between meals can offer a quick, steady energy boost. An average orange contains about 59 calories, 3 grams of fiber, and 59 milligrams of vitamin C.

3. Bananas

A research review noted that bananas can act as an effective carbohydrate source during endurance exercise. In studies of long-distance cycling, athletes who consumed bananas performed just as well as those who used commercial sports drinks. One medium banana provides 105 calories and 3 grams of fiber for steady energy. Bananas also supply potassium and other nutrients that support normal muscle and nerve function.

4. Avocados

Avocados are another fiber-rich fruit that can prevent blood sugar spikes, which can lead to energy crashes. Additionally, avocados are packed with healthy fats that not only give you lots of energy but also keep you satisfied. One cup of sliced avocado contains 234 calories, 10 grams of fiber, and 17 grams of unsaturated fat.

5. Peaches

Peaches are sweet and refreshing, perfect for a boost of energy. One peach (about 5 ounces) contains 69 calories and 2 grams of fiber. Peaches are also a great source of essential nutrients, like potassium and vitamins A and C, to help you feel your best.

6. Plums

While plums are notable for their potential laxative effects, they are also great for an energy boost. Two plums provide 69 calories and 2 grams of fiber. That combination of natural sugars and fiber helps deliver quick energy while preventing a blood sugar crash.

7. Goji berries

Goji berries, also known as wolfberries, are sweet and tangy. These small berries are rich in antioxidants, helping prevent fatigue. Five tablespoons of dried goji berries offer 98 calories, 4 grams of protein, and almost 4 grams of fiber, making them a perfect fruit for long-lasting energy. Toss them into your next batch of trail mix for an easy snack to pack to work. One potential drawback of these berries is their interaction with certain medications, such as warfarin. Consult a health care provider first to get the green light.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

©2026 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.