Backpacking food list

Every food the BackpackMeals planner can use, with calories, weight, calorie density, protein and an estimated cost per serving. Sort by any column, search by name or brand, or narrow it to one category.

How to use this food list

The column that does the most work is calories per ounce. It decides whether a food is carrying its weight, and sorting by it is the fastest way to see why two things that look similar are not. Everything else on the row is there so you can judge whether that density is worth what it costs you in protein, money or edibility.

Sort by cal / oz to find what is worth carrying, then read the bottom of that sort as a list of things you carry for a reason other than energy.
Filter to Complete meals to compare commercial pouches against each other, and against what the same calories cost assembled from parts.
Search a brand to see only its entries. The catalog covers Mountain House, Peak Refuel, Backpacker's Pantry, GOOD TO-GO, AlpineAire and Heather's Choice.

Reading calorie density

Density is mostly fat and water. Fat carries about nine calories per gram against roughly four for carbohydrate and protein, so oils, nuts and nut butters sit at the top of the table at 170 to 243 calories per ounce. Water carries none, which puts wet-packed proteins at the bottom: a tuna or chicken packet comes in near 27 calories per ounce, and most of that weight is brine.

A practical menu averages somewhere near 110 calories per ounce, and a deliberately light one nearer 125. Both are averages across the whole food bag rather than a rule for any single item, which is why the bottom of this table is not a list of mistakes.

All 195 foods

195 of 195 foods

Backpacking foods with calories, weight, calories per ounce, protein and cost per serving.
	Brand	Serving					Cost
Olive oil packet	—	1 serving	240	1.0	243	0	$0.65
Coconut oil packet	—	1 serving	240	1.0	243	0	$0.60
Macadamia nuts	—	1 serving	205	1.0	208	2	$0.95
Mayo packet	—	1 serving	100	0.5	202	0	$0.25
Walnuts	—	1 serving	190	1.0	192	4	$0.70
Coconut flakes	—	1 serving	185	1.0	187	2	$0.55
Freeze-dried scrambled eggs	—	1 serving	280	1.6	176	20	$4.80
Almonds	—	1 serving	170	1.0	172	6	$0.65
Dark chocolate	—	1 serving	170	1.0	172	2	$0.70
Peanut butter packet	—	1 serving	190	1.1	168	8	$0.70
Sunflower seeds	—	1 serving	165	1.0	167	6	$0.35
Heather's Choice Packaroons	Heather's Choice	1 package	500	3.0	167	8	$8.00
Cashews	—	1 serving	160	1.0	162	5	$0.60
Pumpkin seeds	—	1 serving	160	1.0	162	9	$0.60
Fritos	—	1 serving	160	1.0	162	2	$0.50
Cheetos	—	1 serving	160	1.0	162	2	$0.50
Almond butter packet	—	1 serving	180	1.1	159	6	$0.95
Tahini packet	—	1 serving	180	1.1	159	5	$0.75
Powdered butter	—	1 serving	90	0.6	159	1	$0.45
Nutella packet	—	1 serving	200	1.3	153	2	$0.70
Peanut M&Ms	—	1 serving	150	1.0	152	3	$0.60
Banana chips	—	1 serving	150	1.0	152	1	$0.55
Hot cocoa packet	—	1 serving	150	1.0	152	2	$0.45
Slim Jim	—	1 serving	150	1.0	152	6	$0.75
Doritos	—	1 serving	150	1.0	152	2	$0.50
M&M's	—	1 serving	150	1.0	152	2	$0.55
Pesto packet	—	1 serving	160	1.1	151	2	$0.80
Honey Stinger Waffle	—	1 serving	160	1.1	151	1	$1.35
Trail mix	—	1 serving	170	1.1	151	5	$0.65
Power Crunch Protein Energy Bar	—	1 serving	210	1.4	149	13	$1.75
Peak Refuel Chicken Pesto Pasta	Peak Refuel	1 pouch (2 servings)	760	5.3	144	43	$14.50
Powdered whole milk	—	1 serving	160	1.1	142	8	$0.65
Sesame honey bar	—	1 serving	150	1.1	142	3	$0.55
Peanut butter pretzels	—	1 serving	140	1.0	142	4	$0.55
Nido whole milk powder	—	1 serving	160	1.1	142	8	$0.65
Shelf-stable pepperoni	—	1 serving	150	1.1	142	6	$0.90
Cheez-It crackers	—	1 serving	150	1.1	142	3	$0.45
Ritz crackers	—	1 serving	160	1.1	142	2	$0.45
Reese's peanut butter cups	—	1 serving	210	1.5	142	5	$0.70
Kit Kat	—	1 serving	210	1.5	142	3	$0.70
Twix	—	1 serving	250	1.8	142	2	$0.75
Stroopwafel	—	1 serving	150	1.1	142	1	$0.60
KIND Protein Bar	—	1 serving	250	1.8	142	12	$2.00
KIND Bar	—	1 serving	200	1.4	142	6	$1.50
Mountain House Chili Mac with Beef	Mountain House	1 pouch (2 servings)	650	4.6	142	33	$11.00
GOOD TO-GO Thai Curry	GOOD TO-GO	1 pouch (2 servings)	660	4.8	139	17	$12.00
Snickers	—	1 serving	250	1.8	136	4	$0.75
Freeze-dried lasagna	—	1 serving	600	4.4	136	28	$10.50
Mountain House Beef Stroganoff	Mountain House	1 pouch (2 servings)	600	4.4	136	28	$11.00
AlpineAire Three Cheese Chicken Pasta	AlpineAire	1 pouch (2 servings)	620	4.6	135	31	$10.00
Nature Valley Protein Chewy Bar	—	1 serving	190	1.4	135	10	$1.10
Mountain House Fettuccine Alfredo with Chicken	Mountain House	1 pouch (2 servings)	570	4.2	135	29	$11.00
Oreo cookies	—	1 serving	160	1.2	133	1	$0.45
Mountain House Biscuits and Gravy	Mountain House	1 pouch (2 servings)	540	4.1	133	20	$10.75
Mountain House Lasagna	Mountain House	1 pouch (2 servings)	610	4.6	133	29	$11.00
Backpacker's Pantry Pad Thai	Backpacker's Pantry	1 pouch (2 servings)	680	5.1	133	20	$10.50
GU Energy Stroopwafel	—	1 serving	150	1.1	133	1	$1.50
Crackers	—	1 serving	140	1.1	132	3	$0.45
Freeze-dried beef stroganoff	—	1 serving	560	4.2	132	28	$10.25
Freeze-dried chili mac	—	1 serving	560	4.2	132	29	$9.75
Goldfish crackers	—	1 serving	140	1.1	132	3	$0.40
Mountain House Breakfast Skillet	Mountain House	1 pouch (2 servings)	560	4.2	132	26	$10.75
Chickpea snack	—	1 serving	130	1.0	132	6	$0.65
Popcorn	—	1 serving	130	1.0	132	3	$0.45
Wasabi peas	—	1 serving	130	1.0	132	6	$0.50
Corn nuts	—	1 serving	130	1.0	132	3	$0.45
Nutter Butters	—	1 serving	260	2.0	132	4	$0.70
Mountain House Chicken and Mashed Potatoes	Mountain House	1 pouch (2 servings)	580	4.4	132	30	$11.00
Freeze-dried beef and potatoes	—	1 serving	600	4.6	131	29	$10.50
Mountain House chicken dinner	—	1 serving	480	3.7	130	28	$9.75
Freeze-dried chicken teriyaki	—	1 serving	500	3.9	129	30	$9.50
Granola bar	—	1 serving	190	1.5	128	4	$0.55
Nature Valley Crunchy Granola Bar	—	1 serving	190	1.5	128	3	$0.65
Freeze-dried pad thai	—	1 serving	520	4.1	128	18	$9.25
Wheat Thins	—	1 serving	140	1.1	128	2	$0.45
Mac and cheese cup	—	1 serving	360	2.8	128	10	$1.65
Mountain House Chicken and Rice	Mountain House	1 pouch (2 servings)	540	4.2	128	28	$10.75
Ramen noodles	—	1 serving	380	3.0	127	8	$0.55
Freeze-dried chicken and rice	—	1 serving	580	4.6	126	31	$10.25
Freeze-dried lentil curry	—	1 serving	510	4.1	126	20	$8.75
Bagel chips	—	1 serving	150	1.2	125	3	$0.50
Freeze-dried mac and cheese	—	1 serving	550	4.4	125	18	$9.50
Dehydrated pesto pasta	—	1 serving	440	3.5	125	13	$4.20
Skittles	—	1 serving	250	2.0	124	0	$0.65
Mountain House vegetarian chili	—	1 serving	460	3.7	124	18	$9.25
ProBar Meal Bar	—	1 serving	370	3.0	123	10	$3.00
Teddy Grahams	—	1 serving	130	1.1	123	2	$0.45
TVP crumbles	—	1 serving	120	1.0	121	12	$0.55
Hard salami	—	1 serving	120	1.0	121	6	$0.85
Triscuits	—	1 serving	120	1.0	121	3	$0.45
Animal crackers	—	1 serving	120	1.0	121	2	$0.40
Brownie brittle	—	1 serving	120	1.0	121	1	$0.55
Biscotti	—	1 serving	120	1.0	121	2	$0.55
Mac and cheese packet	—	1 serving	360	3.0	120	10	$1.10
Chia pudding mix	—	1 serving	210	1.8	119	6	$1.10
Graham crackers	—	1 serving	130	1.1	119	2	$0.40
LÄRABAR	—	1 serving	200	1.7	118	4	$1.50
Instant ramen bomb	—	1 serving	470	4.0	118	14	$2.20
CLIF Builders Protein Bar	—	1 serving	280	2.4	117	20	$2.00
Cheddar cheese	—	1 serving	115	1.0	116	7	$0.55
Rice crispy treat	—	1 serving	90	0.8	116	1	$0.35
Dried blueberries	—	1 serving	130	1.1	115	1	$0.85
Summer sausage	—	1 serving	170	1.5	115	8	$1.10
RXBAR	—	1 serving	210	1.8	114	12	$2.25
Granola	—	1 serving	220	1.9	113	5	$0.75
Breakfast essentials	—	1 serving	220	1.9	113	13	$1.25
Maple granola	—	1 serving	240	2.1	113	5	$0.85
Dehydrated bean chili	—	1 serving	380	3.4	113	18	$3.80
Oatmeal cup	—	1 serving	200	1.8	113	5	$0.90
Hard cheddar cheese	—	1 serving	120	1.1	113	7	$0.65
Starburst	—	1 serving	160	1.4	113	0	$0.55
Mini muffins	—	1 serving	200	1.8	113	3	$0.65
Pure Protein Bar	—	1 serving	200	1.8	113	20	$1.50
Bobo's Oat Bar	—	1 serving	340	3.0	113	5	$2.25
ALOHA Protein Bar	—	1 serving	220	1.9	113	14	$2.25
Kashi Chewy Granola Bar	—	1 serving	140	1.2	113	3	$0.75
Pretzels	—	1 serving	110	1.0	111	3	$0.35
Parmesan cheese	—	1 serving	110	1.0	111	10	$0.60
Refried bean flakes	—	1 serving	110	1.0	111	7	$0.55
Jelly beans	—	1 serving	110	1.0	111	0	$0.40
MET-Rx Big 100	—	1 serving	390	3.5	111	30	$2.75
Rice cakes	—	1 serving	70	0.6	110	1	$0.25
Jolly Ranchers	—	1 serving	70	0.6	110	0	$0.30
CLIF ZBar	—	1 serving	140	1.3	110	2	$0.85
Pop-Tarts	—	1 serving	370	3.4	109	4	$1.10
Muesli	—	1 serving	210	1.9	108	6	$0.75
Cinnamon cereal	—	1 serving	160	1.5	108	3	$0.45
Stuffing mix	—	1 serving	160	1.5	108	4	$0.45
Dried vegetable soup	—	1 serving	160	1.5	108	6	$1.20
Bacon bits	—	1 serving	80	0.7	108	7	$0.60
Cereal bar	—	1 serving	140	1.3	107	2	$0.45
Electrolyte drink mix	—	1 serving	45	0.4	106	0	$0.70
Brown sugar packet	—	1 serving	45	0.4	106	0	$0.12
Sour Patch Kids	—	1 serving	150	1.4	106	0	$0.55
Protein powder	—	1 serving	120	1.1	106	24	$0.95
Dried mango	—	1 serving	120	1.1	106	1	$0.75
Instant oatmeal	—	1 serving	160	1.5	105	4	$0.55
Idahoan mashed potatoes	—	1 serving	160	1.5	105	3	$0.75
Instant cream of wheat	—	1 serving	130	1.2	105	4	$0.35
Black bean soup cup	—	1 serving	260	2.5	105	13	$2.20
CLIF Bar	—	1 serving	250	2.4	104	10	$1.75
Protein oatmeal	—	1 serving	220	2.1	104	12	$1.25
Protein bar	—	1 serving	220	2.1	104	20	$1.75
ONE Protein Bar	—	1 serving	220	2.1	104	20	$2.25
Barebells Protein Bar	—	1 serving	200	1.9	103	20	$2.50
Lentil soup mix	—	1 serving	180	1.8	102	12	$0.85
Fruit leather	—	1 serving	90	0.9	102	0	$0.55
Soy curls	—	1 serving	180	1.8	102	18	$0.85
Instant rice	—	1 serving	200	2.0	101	4	$0.55
Meat stick	—	1 serving	100	1.0	101	6	$0.80
Minute Rice	—	1 serving	200	2.0	101	4	$0.55
Knorr rice side	—	1 serving	250	2.5	101	5	$1.15
Honey Stinger Energy Chew	—	1 serving	160	1.6	101	0	$1.75
Instant mashed potatoes	—	1 serving	110	1.1	101	2	$0.40
Couscous	—	1 serving	180	1.8	100	6	$0.45
Knorr pasta side	—	1 serving	260	2.6	100	8	$1.15
Fig bars	—	1 serving	200	2.0	99	3	$0.65
Gummy bears	—	1 serving	140	1.4	99	2	$0.45
Instant miso soup	—	1 serving	35	0.4	99	3	$0.45
Haribo gummies	—	1 serving	140	1.4	99	3	$0.55
Swedish Fish	—	1 serving	140	1.4	99	0	$0.55
Polenta	—	1 serving	150	1.5	99	3	$0.45
Dried apricots	—	1 serving	110	1.1	97	1	$0.60
Instant grits	—	1 serving	140	1.4	97	3	$0.40
Pasta sides	—	1 serving	280	2.9	97	7	$1.20
Dried beans	—	1 serving	170	1.8	96	11	$0.45
Skratch Labs Energy Bar	—	1 serving	170	1.8	96	4	$2.00
Rice noodles	—	1 serving	190	2.0	96	4	$0.75
Soy jerky	—	1 serving	100	1.1	94	12	$1.10
Maple syrup packet	—	1 serving	100	1.1	94	0	$0.35
Babybel cheese	—	1 serving	70	0.7	94	5	$0.70
Quest Protein Bar	—	1 serving	200	2.1	94	20	$2.50
Honey packet	—	1 serving	60	0.6	94	0	$0.25
Ranch seasoning packet	—	1 serving	60	0.6	94	1	$0.40
Jam packet	—	1 serving	45	0.5	91	0	$0.25
Lentil packet	—	1 serving	190	2.1	90	12	$1.50
Kirkland Signature Protein Bar	—	1 serving	190	2.1	90	21	$1.25
Energy gel	—	1 serving	100	1.1	89	0	$1.35
Spam pouch	—	1 serving	230	2.7	86	14	$1.75
Flour tortillas	—	1 serving	140	1.7	81	4	$0.35
Beef jerky	—	1 serving	80	1.0	81	12	$1.10
Foil-pack bacon	—	1 serving	100	1.2	81	8	$1.20
Cheese stick	—	1 serving	80	1.0	81	7	$0.50
Salmon jerky	—	1 serving	80	1.0	81	11	$1.30
That's It fruit bar	—	1 serving	100	1.2	81	1	$1.25
Pita bread	—	1 serving	170	2.1	80	6	$0.50
Large burrito tortilla	—	1 serving	220	2.8	80	6	$0.65
Bagel	—	1 serving	260	3.4	78	10	$0.75
Whole wheat tortilla	—	1 serving	130	1.7	77	4	$0.40
Turkey jerky	—	1 serving	70	1.0	71	11	$1.15
Instant coffee	—	1 serving	5	0.1	71	0	$0.30
English muffin	—	1 serving	130	2.0	65	5	$0.40
Salmon packet	—	1 serving	100	2.6	38	17	$1.75
Tuna packet	—	1 serving	70	2.6	27	15	$1.25
Chicken packet	—	1 serving	70	2.6	27	14	$1.35

Where these numbers come from

Nutrition and pricing here are practical planning estimates, assembled for the planner rather than transcribed from packaging. Serving sizes are the ones the recipes use, which is not always the serving printed on the box, and prices are rough US figures that will not match what you pay.

They are accurate enough to plan with and not accurate enough to rely on for anything else. Check the label on anything that matters to you, particularly allergens, and where this table and a package disagree, the package is right.

From the list to a plan

Backpacking food questions

What food should I bring backpacking?

Enough calories in a form you will actually eat, which usually means a cooked dinner, a cold lunch you can assemble anywhere, a breakfast that takes additions well, and more snacks than feels necessary. The backpacking meals guide works through the reasoning, and the meal planner turns it into a menu.

What is the most calorie-dense backpacking food?

Pure fats. Olive oil and coconut oil packets top this table at roughly 243 calories per ounce, followed by macadamia nuts and mayonnaise packets. Nothing built mainly from carbohydrate or protein can come close, because the underlying energy per gram is less than half.

How much does backpacking food cost per day?

Wide enough a range that it is really a choice. Assembling dinners from a grain base, a protein packet and a fat runs a few dollars; a freeze-dried pouch of similar calories runs closer to ten. The Cheapest priority in the planner leans the whole menu toward the first, and the cost column here lets you see the trade one line at a time.