Energy metabolism

Best foods for energy

The foods whose nutrient profiles most support energy metabolism, ranked by the B-vitamins, iron, and minerals behind turning food into usable energy, with evidence-linked values.

Foods ranked: 413
Top match: Peanut

Top-ranked foods

by focus score

1
Peanut
Nutrition influence95 / 100
FatPantothenic acidAvailable carbohydrates
Nuts & Seeds· Fat, Pantothenic acid, Available carbohydrates
2
Sesame Seed
Nutrition influence95 / 100
FatPhosphorusThiamin (Vitamin B1)
Nuts & Seeds· Fat, Phosphorus, Thiamin (Vitamin B1)
3
Dried Yeast
Nutrition influence95 / 100
Available carbohydratesPantothenic acidPhosphorus
Baking Ingredients· Available carbohydrates, Pantothenic acid, Phosphorus
4
Sunflower Seed
Nutrition influence95 / 100
FatPhosphorusAvailable carbohydrates
Nuts & Seeds· Fat, Phosphorus, Available carbohydrates
5
Nutritional Yeast
Nutrition influence95 / 100
Available carbohydratesPantothenic acidPhosphorus
Plant-Based Alternatives· Available carbohydrates, Pantothenic acid, Phosphorus
6
Cashew
Nutrition influence95 / 100
FatAvailable carbohydratesPhosphorus
Nuts & Seeds· Fat, Available carbohydrates, Phosphorus
7
Pine Nut
Nutrition influence95 / 100
FatPhosphorusAvailable carbohydrates
Nuts & Seeds· Fat, Phosphorus, Available carbohydrates
8
Hazelnut
Nutrition influence95 / 100
FatPantothenic acidBiotin
Nuts & Seeds· Fat, Pantothenic acid, Biotin
9
Pistachio
Nutrition influence95 / 100
FatAvailable carbohydratesPhosphorus
Nuts & Seeds· Fat, Available carbohydrates, Phosphorus
10
Almond Flour
Nutrition influence95 / 100
FatPhosphorusBiotin
Nuts & Seeds· Fat, Phosphorus, Biotin
11
Pumpkin Seed
Nutrition influence95 / 100
FatPhosphorusAvailable carbohydrates
Nuts & Seeds· Fat, Phosphorus, Available carbohydrates
12
Flatbread
Nutrition influence94 / 100
Available carbohydratesFatThiamin (Vitamin B1)
Grains & Starches· Available carbohydrates, Fat, Thiamin (Vitamin B1)
13
Wholemeal Bread
Nutrition influence94 / 100
Available carbohydratesBiotinPantothenic acid
Grains & Starches· Available carbohydrates, Biotin, Pantothenic acid
14
Textured Vegetable Protein
Nutrition influence94 / 100
Pantothenic acidPhosphorusBiotin
Plant-Based Alternatives· Pantothenic acid, Phosphorus, Biotin
15
Beef Liver
Nutrition influence94 / 100
Pantothenic acidPhosphorusNiacin
Meat & Poultry· Pantothenic acid, Phosphorus, Niacin
16
Tahini
Nutrition influence94 / 100
FatPhosphorusPantothenic acid
Nuts & Seeds· Fat, Phosphorus, Pantothenic acid
17
Peanut Butter
Nutrition influence94 / 100
FatAvailable carbohydratesPantothenic acid
Nuts & Seeds· Fat, Available carbohydrates, Pantothenic acid
18
Almond
Nutrition influence94 / 100
FatPhosphorusBiotin
Nuts & Seeds· Fat, Phosphorus, Biotin
19
Chickpeas
Nutrition influence94 / 100
Available carbohydratesPantothenic acidPhosphorus
Vegetables· Available carbohydrates, Pantothenic acid, Phosphorus
20
Chickpea Flour
Nutrition influence94 / 100
Available carbohydratesPantothenic acidBiotin
Grains & Starches· Available carbohydrates, Pantothenic acid, Biotin
21
Kidney Beans
Nutrition influence94 / 100
Available carbohydratesPhosphorusBiotin
Vegetables· Available carbohydrates, Phosphorus, Biotin
22
Walnut
Nutrition influence93 / 100
FatPhosphorusPantothenic acid
Nuts & Seeds· Fat, Phosphorus, Pantothenic acid
23
Smoked Paprika
Nutrition influence93 / 100
Available carbohydratesFatPantothenic acid
Herbs & Spices· Available carbohydrates, Fat, Pantothenic acid
24
Sweet Paprika
Nutrition influence93 / 100
Available carbohydratesFatPantothenic acid
Herbs & Spices· Available carbohydrates, Fat, Pantothenic acid

How nutrition supports this domain

B-vitamins, iron, and magnesium run the body's energy pathways. Here is how strongly each drives the domain.

Primary drivers

Usually the largest share of a food's domain score.

Available carbohydrates50% influence
Helps explain the score when this nutrient is concentrated in the food.
330 foods · 80% of domainavg 63th pct
Fat39% influence
Helps explain the score when this nutrient is concentrated in the food.
393 foods · 95% of domainavg 51th pct
Phosphorus29% influence
Identifies mineral density that contributes to structural tissue and signalling.
393 foods · 95% of domainavg 53th pct
Pantothenic acid34% influence
Helps explain the score when this nutrient is concentrated in the food.
318 foods · 77% of domainavg 62th pct
Thiamin (Vitamin B1)24% influence
Helps explain the score when this nutrient is concentrated in the food.
368 foods · 89% of domainavg 54th pct
Biotin35% influence
Helps explain the score when this nutrient is concentrated in the food.
246 foods · 60% of domainavg 72th pct
Niacin22% influence
Helps explain the score when this nutrient is concentrated in the food.
375 foods · 91% of domainavg 52th pct
Iron21% influence
Highlights oxygen-transport capacity through haemoglobin-related nutrition.
382 foods · 92% of domainavg 53th pct
Riboflavin (Vitamin B2)21% influence
Helps explain the score when this nutrient is concentrated in the food.
378 foods · 92% of domainavg 54th pct

Supporting drivers

Nutrients that reinforce the domain signal when present at meaningful levels.

Iodine21% influence
Helps explain the score when this nutrient is concentrated in the food.
318 foods · 77% of domainavg 62th pct

Where it comes from

Food groups contributing the most qualifying foods to this domain.

Vegetables87
Meat & Poultry50
Grains & Starches46
Herbs & Spices43
Dairy & Cheese40
Fruits39
Fish & Seafood33
Nuts & Seeds22