The 5 Best Energy Chews of 2022, According to a Dietitian

Honey Stinger Energy Chews are a great-tasting, quick-releasing energy boost

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Energy chews are a delicious, easy, and convenient way to replenish calories and carbohydrates during periods of increased energy expenditure, such as various athletic situations.

According to the International Society of Sports Nutrition, it’s best to consume 30 to 60 grams of carbohydrates per hour for any exercise lasting more than 60 minutes. Depending on the brand and product, that may equate to eating more than one serving of chews per hour. Remember that the chews work best if you are hydrating adequately as well, so be sure to enjoy with water.

When selecting our top list, we considered flavor, ingredients, and nutritional content including carbohydrate and electrolyte content. The best product is one that you enjoy that meets your nutritional needs, so try out different products to find what works best for you.

Here, the best energy chews to keep you fueled for long workouts.

Verywell Fit Approved Energy Chews

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.

Best Overall: Honey Stinger Organic Energy Chews

Honey Stinger Organic Energy Chews

Courtesy of Honey Stinger

Honey Stinger Organic Energy Chews is our top pick because it's made using organic ingredients, tastes delicious, and offers quick releasing energy. These effective energy chews are USDA-certified organic, including organic honey and juice concentrates, and can help power you through tough workouts and competitions. These chews are also allergy-friendly as they're free of gluten, nuts, dairy, and soy.

Recommended for use before, during, and after activity, Honey Stinger Energy Chews are often compared favorably against other popular chews on the market. They’re easier to open, they taste better, they're easy to chew, they aren’t sticky, and they have no aftertaste. With 160 calories and 39 grams of carbs per packet, they're a terrific boost for your favorite athletic endeavors.

Best Budget: Jelly Belly Sports Beans

Jelly Belly Sports Beans

Courtesy of Amazon

Jelly Belly’s Sport Beans are an affordable and effective way to boost your energy at the gym, on a run, or with any activity. The one-ounce Jelly Belly pouches contain 25 grams of carbohydrates, plus electrolytes, and vitamins B and C.

Sold in 24- or 48-packs, Sport Beans can come in a single-flavor or variety bags with options such as Berry, Fruit Punch, Green Apple, Lemon, and Orange. Sport Beans are also great for long runs or bike rides, as they're easy to eat, and you can easily control how much sugar you're taking in during your workout. Each 100-calorie pack can also be consumed 30 minutes before a workout, or you can eat a few beans every few minutes during activity.

If you prefer a caffeine-containing energy chew, try Jelly Belly's Extreme Sport Beans.

Best Tasting: Probar BOLT Organic Energy Chews

Probar BOLT Organic Energy Chews

Courtesy of Amazon

While you may be focused on the quality of ingredients, grams of carbohydrates, and balance of electrolytes, taste also matters when it comes to energy bites. It's neither effective nor enjoyable to be popping a bite every few minutes during a long run or ride if you don't like the flavor. Choosing a product like ProBar BOLT Organic Energy Chews ensures that you'll get the nutrition you need and enjoy the delicious taste.

With flavors like Cran-Pomegranate, Orange, Berry Blast, Pink Lemonade, Raspberry, and Strawberry, there's something for everyone. The USDA Organic, Non-GMO energy chews are packed with fast fuel to power you on-the-go or quickly before a workout. Each 2.1-ounce pouch contains 46 grams of carbohydrates, 190 calories, and a mix of vitamin C and B vitamins. Note that some flavors, like the Raspberry variety, contains an extra oomph from yerba mate-derived caffeine.

Best for Running: Clif Bar CLIF BLOKS


Courtesy of Amazon

Made by the same company as the popular CLIF BARS, CLIF BLOKS are perfect for fueling long runs and races. They're easy to stash in running shorts or a pants pocket, and the fruity flavors are enjoyable. Plus, they replenish your glycogen stores quickly with 24 grams of carbohydrates and 100 calories per three-piece serving. Each packet contains two servings of these easy-to-chew gummies that are made with mostly USDA Organic ingredients.

It's easy to customize your nutrition intake with the quick and portable 33-calorie cubes. CLIF recommends consuming one to two packets per hour during activity, always with a bit of water. For a pre-run energy boost, they can be eaten 15 to 30 minutes before a competition, but most runners find that popping a few BLOKS every 20 to 30 minutes during a run is highly effective.

Available in a variety of fun flavors, including Mountain Berry and Margarita with Salt, or more typical flavors like Strawberry, runners enjoy the taste of these energy chews on-the-go. If you prefer an energy chew with caffeine, some flavors contain 50 milligrams of caffeine from green tea extract per serving.

Best with Caffeine: Skratch Labs Sport Energy Chews

If you're looking for an extra energy boost, evidence shows that caffeine can enhance athletic performance. For this reason, many energy chews combine carbohydrates and electrolytes with caffeine to keep you fueled and mentally alert. Skratch Labs Sport Energy Chews are a great option for anyone who wants a simple energy chew with 50 milligrams of caffeine per packet. Each packet contains 140 calories and 36 grams of carbohydrates.

Skratch’s chews are gluten-free, dairy-free, and vegan, with only a handful of ingredients including sugar, tapioca syrup, juice concentrate, pectin, and salt. The simple recipe uses green tea extract as a natural source of caffeine that is perfect for off-the-road runners and hikers who need a quick boost of sugar and caffeine to finish a grueling climb. And for those who like to stay away from animal-derived ingredients, Skratch uses pectin from fruit as a gelling agent instead of gelatin.

Final Verdict

If you're looking for a great-tasting energy chew with top-quality ingredients and excellent nutrition stats, try Honey Stinger Organic Energy Chews (view at Amazon).

What to Look for in an Energy Chew


Energy chews contain simple carbohydrates, or sugar, which is easily digested and can quickly boost energy in athletes during exercise. Most energy chews contain multiple servings per packet, with approximately 15 to 25 grams of carbohydrates per serving. Consider your individual energy needs when selecting a product to fuel your activity.


It's essential for athletes to replenish electrolytes during and after exercise. For this reason, most energy chews contain electrolytes such as sodium and potassium, which can help to replace electrolyte losses and promote optimal hydration when paired with water.


Evidence shows that caffeine may boost athletic performance. Many energy chews contain caffeine to help boost energy. If you are sensitive to caffeine, you may choose to avoid energy chews that have added caffeine. Always read the label carefully to check whether the product contains caffeine.


When possible, choose an energy chew that is made from organic, non-GMO ingredients. Avoid artificial ingredients such as colors, flavors, and sweeteners.

Taste and Packaging

It's important to think about the flavor of your energy chew and how easy it is to consume on the go. Most energy chews are sold in packaging that's easy to open while running or cycling. You may need to try a few products to find one that tastes good and you can eat with ease.

If you find that you love the taste of a particular product but tearing open the package is tough, open the energy chews slightly and stash the sleeve in an easy-to-grab place before starting your run or ride.

Frequently Asked Questions

  • When should I eat energy chews?

    The timing of your energy chews depends on why you’re using them. The International Society or Sports Nutrition (ISSN) recommends consume a fast-acting carbohydrate 30 to 60 minutes before your workout.

    For high-intensity workouts that last more than an hour, the ISSN recommends you consume 30 to 60 grams of carbohydrates every hour, or 10 to 15 grams every 15 minutes. Be sure to continue to drink plenty of water when taking these high-carb energy chews.

    If eating energy chews for the caffeine, ISSN recommends consuming your chews an hour before your workout. Caffeine improves athletic performance whether you're a highly trained athlete or a regular gym-goer.

  • Are energy chews safe for kids?

    The American Academy of Pediatrics (AAP) says energy supplements like energy chews have no place in the diet of children and teens. The additional calories from these supplements may increase overall calorie intake and lead to weight problems.

    For kids who play sports, the AAP says you need to carefully review the nutrition information in the chews and discuss use of these supplements with your child’s primary care provider to determine whether it’s safe. 

    Currently, there are no specific guidelines for caffeine limits for kids. It’s safe for adults to consume moderate amounts of caffeine, which is about 400 milligrams a day. Not all energy chews contain caffeine or list the amount of caffeine on the nutrition facts label. Or, the caffeine may come from an ingredient like green tea or yerba mate. 

    Too much caffeine in a child’s diet may affect sleep and overall health.

  • What are the benefits of energy chews?

    The carbohydrates and caffeine in the energy chews may improve mental and physical performance. For athletes, consuming your energy chews 30 to 60 minutes before your high-intensity physical activity may enhance mental focus, alertness, and endurance.

  • Is it possible to eat too many energy chews?

    Yes, it’s possible to eat too many energy chews. Like any food-related supplement, energy chews are a source of calories. Consuming more calories than your body needs, no matter the source, may lead to weight gain.

    Additionally, some energy chews may contain caffeine. Getting too much caffeine may cause heartburn, insomnia, or anxiety. Additionally, consuming large amounts of caffeine—1,200 milligrams or more—in a short period of time is toxic and may cause seizures.

Why Trust Verywell Fit

A personal note on my recommendations written above: As a dietitian, I frequently work with athletes ranging from weekend warriors to triathletes who may want to use energy chews as their primary source of fuel on the go. After spending time reviewing the most current research in sports nutrition and looking at multiple products, I came up with a list of products that I would recommend to someone looking to add an energy chew into their routine. I believe that the products in the round-up are made by trusted brands.

As a marathoner, I have tried various energy chews, including most of the products on this list. When running, I usually use GU Chews.
Eliza Savage, MS, RD, CDN

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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