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.

Available carbohydrates50Biotin35Fat39Iron21Niacin22Pantothenic acid34Phosphorus29Riboflavin (Vitamin B2)21Thiamin (Vitamin B1)24Iodine21

Top sources

Vegetables87Meat & Poultry50Grains & Starches46

Top-ranked foods

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
Contributes to this domain's score when Available carbohydrates is concentrated in the food.
330 foods · 80% of domainavg 63th pct
Biotin35% influence
Contributes to this domain's score when Biotin is concentrated in the food.
246 foods · 60% of domainavg 72th pct
Fat39% influence
Contributes to this domain's score when Fat is concentrated in the food.
393 foods · 95% of domainavg 51th pct
Iron21% influence
Highlights oxygen-transport capacity through haemoglobin-related nutrition.
382 foods · 92% of domainavg 53th pct
Niacin22% influence
Captures B-vitamin support for energy metabolism, cell division, and nerves.
375 foods · 91% of domainavg 52th pct
Pantothenic acid34% influence
Captures B-vitamin support for energy metabolism, cell division, and nerves.
318 foods · 77% of domainavg 62th pct
Phosphorus29% influence
Identifies mineral density that contributes to structural tissue and signalling.
393 foods · 95% of domainavg 53th pct
Riboflavin (Vitamin B2)21% influence
Captures B-vitamin support for energy metabolism, cell division, and nerves.
378 foods · 92% of domainavg 54th pct
Thiamin (Vitamin B1)24% influence
Contributes to this domain's score when Thiamin (Vitamin B1) is concentrated in the food.
368 foods · 89% of domainavg 54th pct

Supporting drivers

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

Iodine21% influence
Reflects thyroid-hormone precursor support relevant to metabolism and development.
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