When food shortages hit, having a reserve of high-calorie foods can make all the difference in staying healthy and resilient. Calories are your body’s fuel, and during tough times, you’ll need energy-dense foods that take up less storage space and have a long shelf life. The goal is to choose items that are not only calorie-packed but also versatile, nutritious, and easy to prepare.
By stocking wisely, you’re setting yourself up to weather uncertainties without compromising your health or peace of mind. These foods aren’t just for survival—they’re tools to give you strength and stability when you need it most. Whether it’s a natural disaster, an economic downturn, or a global supply chain disruption, knowing what to keep in your pantry could be the key to thriving, not just surviving.
Here’s a list of 21 high-calorie foods to stockpile and why they deserve a place in your emergency stash.
Peanut Butter
Packed with healthy fats, protein, and about 190 calories per 2-tablespoon serving, peanut butter is a powerhouse of nutrition. It has a long shelf life, doesn’t require refrigeration, and is versatile enough to eat on its own or as part of a meal. Look for natural options without added sugar or hydrogenated oils for maximum health benefits.
Rice
Rice is a calorie-dense staple with approximately 205 calories per cup when cooked. White rice has a longer shelf life than brown rice, making it a better choice for long-term storage. It’s incredibly versatile and can serve as the base for countless meals, keeping you full and satisfied.
Canned Tuna and Salmon
Canned tuna and salmon are rich in protein, healthy fats, and calories, with about 200 calories per can. They’re easy to store, require no cooking, and provide essential omega-3 fatty acids. These canned fish options are also great for boosting your morale during tough times with a delicious, familiar taste.
Pasta
Pasta is an excellent source of carbohydrates, with around 200 calories per cooked cup. Its long shelf life and ease of preparation make it a pantry favorite. Pair it with a jar of marinara sauce or a sprinkle of olive oil for a comforting, energy-rich meal.
Dried Beans and Lentils
Dried beans and lentils are nutrient-dense, offering about 230 calories per cup when cooked. They’re also rich in protein, fiber, and essential minerals. Although they take longer to prepare, they’re a cost-effective and hearty food to keep you nourished.
Olive Oil
Olive oil is one of the highest-calorie items you can store, with about 120 calories per tablespoon. It’s shelf-stable for years when stored properly and can be used in cooking, as a salad dressing, or drizzled over other foods for a calorie boost.
Nuts and Seeds
Nuts and seeds like almonds, walnuts, and sunflower seeds are calorie-dense and packed with healthy fats, providing about 160–200 calories per ounce. They’re portable, require no preparation, and make for a satisfying snack. Store them in airtight containers to extend their freshness.
Powdered Milk
Powdered milk offers around 120 calories per cup when reconstituted and is a great source of calcium and protein. It’s easy to store and can be used in recipes, mixed with coffee, or drunk on its own.
Honey
Honey is a natural sweetener that never spoils and contains about 64 calories per tablespoon. It’s excellent for adding flavor to foods, and its antibacterial properties make it an all-around survival superstar.
Energy Bars
Energy bars are convenient and calorie-dense, with many packing 200–300 calories each. Look for bars with whole food ingredients like nuts, dried fruit, and oats for better nutrition. They’re perfect for quick meals or snacks when you’re on the move.
Rolled Oats
Rolled oats provide around 150 calories per half-cup serving and are an excellent source of fiber. They’re versatile, easy to cook, and can be flavored with honey, dried fruit, or spices to keep meals interesting.
Canned Fruits in Syrup
Canned fruits in syrup provide natural sugars and calories, with about 100 calories per half-cup. The syrup adds additional calories, making these a good choice for a quick energy boost. Look for options without added preservatives for better quality.
Coconut Oil
Coconut oil offers approximately 120 calories per tablespoon and has an incredibly long shelf life. It’s useful for cooking, baking, or even as a butter substitute. Plus, it can provide a morale boost with its tropical flavor.
Dark Chocolate
Dark chocolate is not only a treat but also a high-calorie food, offering about 150–170 calories per ounce. It’s shelf-stable, packed with antioxidants, and can provide a comforting pick-me-up when times are tough.
Instant Noodles
Instant noodles are calorie-packed, with about 380 calories per package, thanks to the noodles and seasoning oil. They’re easy to prepare and make for a quick and filling meal in emergencies.
Flour
Flour is a foundational ingredient for baking bread, pancakes, and other staples, offering about 100 calories per quarter-cup. It’s versatile, shelf-stable, and allows you to create hearty meals with other stored ingredients.
Cheese Powder
Cheese powder, with about 70 calories per tablespoon, is an indulgent, shelf-stable food that can enhance the flavor of many dishes. It’s great for sprinkling on pasta, potatoes, or rice for an added calorie and flavor boost.
Jerky
Jerky is a high-protein, calorie-dense snack, providing about 116 calories per ounce. It has a long shelf life, is portable, and requires no preparation, making it ideal for emergencies.
Granola
Granola is a calorie-rich mix of oats, nuts, and sweeteners, offering about 200 calories per half-cup. It’s perfect for breakfasts or snacks and pairs well with powdered milk or yogurt if available.
Lard or Shortening
Lard or shortening is calorie-dense, with around 115 calories per tablespoon. It has an extremely long shelf life when stored correctly and is excellent for cooking, baking, or frying.
Dried Fruit
Dried fruit like raisins, apricots, and dates are natural sources of sugar and calories, with about 100–130 calories per ounce. They’re lightweight, easy to store, and make for a quick, energy-boosting snack.
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