10 High-Calorie Bug Out Bag Foods to Keep You Energized in Emergencies

 

1. Peanut Butter Packets

Choosing natural packets with no added sugars or oils ensures you’re getting the best nutrition. The good news is that with many choices at U.S. Grocery stores, they are clearly labeled, so you can search out products with a short ingredient list. That way, you avoid the fillers and get more delicious real food.

 

Peanut butter not only provides protein, but nutrient-rich healthy fats that your body can utilize as a source of sustained energy. For those adventuring in the Rockies, this is a game changer when you start to hit that wall. It’s equally important for the people trapped in a municipal blackout.

 

Packets can last for months, even more than a year, if stored in a cool, dry location. Their compact size means that they are easy to store in any emergency kit or bug-out bag. Plus, they’re small enough to store in your glove box!

 

You can enjoy peanut butter right out of the packet! Squeeze it on some crackers or use it as an apple slices dip! Speaking of variety, Nature Valley’s peanut butter bars provide you with another option to mix things up. No child to cook it, no adult to make a mess, just tear it open and eat.

 

 

2. Trail Mix with Nuts

Trail mix with nuts is a great, high-calorie boost that’s easy to pack and quick to eat on-the-go. Combining nuts, such as peanuts, cashews or mixed nuts, with dried fruits makes an easy snack. This delicious combo packs in some protein, plus plenty of carbs!

 

This combo keeps your energy consistent, your hunger satisfied, and you won’t feel heavy afterwards. I know some folks who like to throw in chocolate chips or pretzels for a special treat. Plus, you can tweak the ingredients to suit your own tastes!

 

To minimize extra sugars and preservatives, choose a trail mix that’s free of added sugars and preservatives. Sundried fruits provide a sweet burst of flavor, and the nuts deliver a crunchy, savory element. The flavors do change slightly if you let the mix sit for a few days.

 

Often, this has the effect of intensifying the flavors of the dried fruits! Mostly, just keep it fun and engaging. Change the combination by using seeds or other nuts to introduce crunchy texture, or select a fruitier blend for a more chewier mouthfeel.

 

If you’re using them for outdoor trips or in emergencies, lightweight packaging can make all the difference. Trail mix packs down small in your bag and doesn’t take up a ton of space. Everyone else, it turns out, finds it super convenient.

 

Filling and easy on the stomach, it’s a great snack option when you’re on the go or need to pack in or pack out. With so many choices, you can easily customize your own blend to fit your distinct palate! If you want ease, continue buying pre-purchased bags.

 

 

3. Energy Bars

Energy Bars Energy bars are a great, calorie-dense, portable option to get in extra protein. They’re important for keeping you energized when it matters most! These high calorie bars, especially when they’re marketed at well over 3,000 calories per bar, are sure to get you through a long day.

 

Brands targeted towards hikers or those for emergency preparedness typically load in 10-20 grams of protein per bar. This is important because it allows your body to better adapt to the daily stress it puts on its muscles.

 

For more wholesome nutrition, look for a short ingredients list packed with whole foods—like oats, nuts, seeds and dried fruit. Bars made from wholesome, minimally processed ingredients retain their nutritional integrity over time and provide more sustained energy.

 

Here are a few popular examples found in the U.S.: Clif Bars, RXBAR, ProBar Meal bars. These bars provide an equal ratio of protein, fats, and carbohydrates. Always read the label, since many bars contain a surprising amount of sugar or artificial ingredients that ultimately won’t benefit your body in the long run.

 

Shelf life is important when you’re stocking a bug out bag. Some bars are good for as long as five years, while others go bad in 18 months. Compact, dense bars such as Mainstay or Datrex are designed for long-term storage.

 

Their mini size and super snug packaging makes them super easy to hide! Many bars are dehydrating and you will be left thirsty if consuming dry bars. Conversely, some are “non-thirst inducing,” which is a genuine boon when water isn’t readily available.

 

The key is to select a variety of flavors—chocolate, peanut butter, berry, or maybe even apple cinnamon—to keep your spirits high and flavor boredom at bay. Texture matters too, ranging from cookie-like to dense and chewy.

 

 

4. Canned Tuna

Among all canned products, canned tuna especially shines for its great shelf stability and high-quality protein. Convenient easy-open pouches and pull-tab cans mean there’s no more worrying about bringing a can opener along. This convenience is a game changer when you’re looking for something filling, nutritious, and quick!

 

Now, many brands in the U.S. Offer these line-caught options. They allow you to keep your pack lighter and your meals more manageable. If you’re interested in the nutritional benefits of tuna, choose tuna packed in water or olive oil. Water-packed tuna is the more modest choice, and tuna packed in olive oil brings healthy fats plus extra calories to the table.

 

With either option, you’ve got an inexpensive, filling food that serves you well as a snack or more substantial meal. As long as you keep it in a cool and dark place, canned tuna will be safe to eat for years. This quality is what makes it one of the best options for emergency food stores.

 

Its non-perishable nature means you won’t need to replace it as frequently. Even decades later, it would still be perfectly safe to eat! Size is definitely an issue, and tuna cans or pouches conveniently pack into backpacks or small stow areas. You can toss a tuna pouch onto some crackers for an easy snack.

 

Or, mix it with instant rice or enjoy it right out of the pouch for quick fuel! Convenience and versatility are major draws. Tuna salad with mayo makes a perfect sandwich or snack. Or, mix it into pasta or serve it on top of salad greens for a delightful complete meal!

 

In dire circumstances, it offers a portable and versatile form of relief. Getting all the nutrients you need has never been so simple with minimal prep and cleanup!

 

 

5. Dehydrated Meals

Dehydrated meals are attractive because they are quick to prepare and can be stored for very long periods, even as much as 30 years. You only need hot water, so in a pinch, you get a hot meal in minutes even with basic gear. If you want optimal performance, choose meals that will provide a good balance of carbohydrates, fats, and protein.

 

Most brands even print out the nutrition facts directly on the package, ensuring you understand what you’re consuming. This enables you to maintain your energy and prevent yourself from feeling completely drained if you’re active or in a stressful situation.

 

Choose by variety of flavor—breakfast scrambles, chili mac, or rice and chicken. If you have a daily diet of the same thing, you will tire of it very quickly so it is best to bring a variety. You’ll discover options that don’t just include plain noodles or instant oatmeal.

 

Many brands even have vegetarian, gluten-free or dairy-free options, providing great news for those with dietary restrictions. Since you hike with everything on your back, weight is key. Dehydrated meals are shelf-stable, dried, lightweight and packed in a mylar pouch or small bucket.

 

This prevents you from taking up unnecessary space and adding excess weight to your pack. A pouch of beef stew or a mac and cheese pack weighs under 8 ounces. Don’t let that fool you, each serving has 400–800 calories!

 

Sure you do pay more per meal—some exceeding $8—but that comes with the trade-off of shelf life, convenience, and compact storage. Look out for high sodium too, as some meals can be quite salty.

 

 

6. Beef Jerky

Beef jerky is a real winner when it comes to snack choices. It provides a lot of protein and calories in a small volume. Low-sodium jerky is effective at quenching thirst when you are low on water, unlike salt-heavy jerky brands. Grass-fed beef jerky provides the perfect protein option on the go.

 

It packs way more nutrients and less junk than the typical grain-fed ones you’ll find in just about every store. Opt for spices that are less complex. Skip the added sugar if you’re managing your carbs or avoiding a blood sugar increase. Other brands, such as Epic or Brooklyn Biltong, have the sugar content listed right on the front so you know what you’re getting.

 

Packing meat snacks like beef jerky into resealable bags ensures freshness once opened. Plus, you can pick one up in a jiffy—no preparation required! These bags provide an effective moisture and oxygen barrier, reducing spoilage. Some lower-fat jerky can last up to two years!

 

Simply keep it in a cool, dry place, out of direct sunlight. In comparison, high-fat varieties may only keep for a few months. The drying method and spices used can create all types of flavors and storage capabilities for jerky. Look for a label on the product that describes the drying process or spice blend!

 

Beef jerky is a no-cook, high-protein snack. You can eat it anywhere, anytime—even when you’re on the go or without cooking facilities! Just be sure you’re handling and storing it properly, because studies have found improper storage conditions can promote bacteria growth.

 

 

7. Instant Oatmeal Packs

Instant oatmeal packs are an incredibly lightweight, packable, high-calorie food. Plus, they promise you a convenient, healthy source of energy! You can find these in all kinds of tasty flavored varieties, or plain. It’s fun to customize it to your preference or just make it quick and convenient for sustenance!

 

Looking to increase nutrition? If you’re looking for oatmeal that is fortified with added vitamins and minerals, choose brands that offer this. This is an excellent choice for those long days when carbohydrates won’t cut it! These packs are great for breakfast but serve as a perfect snack when you need something hearty in a hurry.

 

Grabbing single-serving packets reduces waste and makes portion control a cinch. There’s no messy scooping or measuring involved, just tear and pour. In the U.S., prepping most instant oatmeal packs requires nothing more than adding hot water.

 

Heat water over a camp stove or electric kettle. Just pour the hot water over the packet, and in two minutes or so you’ll have a nutritious meal! This short cook time is a great convenience factor as well, particularly when you’re busy or short on time.

 

Shelf life is the third huge advantage. Instant oatmeal packs have a long shelf life—up to several months and even a few years. This is what makes them a trustworthy and healthy addition to any emergency kit!

 

The carb and calorie count! Each convenient packet packs a punch of 150 to 200 calories, making this wholesome oatmeal the perfect energy source. The flavor tends to be on the lackluster side and the texture may not suit all palates.

 

Some of the packs accommodate gluten-free or vegan-friendly diets. Not all oatmeal is created equal… Most brands use traditional oats and artificial flavorings—read the labels if you have dietary restrictions!

 

 

8. Dark Chocolate

Dark chocolate is singular in its high-calorie, indulgent exception. Its extended shelf life makes it a convenient choice for your bug out bag! Choosing dark chocolate that has at least 70% cocoa or more will provide you with a more intense flavor, more antioxidants, and less sugar than milk chocolate.

 

Other brands offer bars with a shelf life of 25 years if kept in a dry, cool location. This makes them ideal for emergency kits for urban and rural areas alike throughout the U.S. Canada. Whether it’s packing small squares or mini bars, you can satisfy that sweet tooth craving and not worry about eating too many calories.

 

In fact, many emergency food rations use dark chocolate as a primary source of energy. A typical single serving can easily stack up to 200 calories or more! Some of these substitutes come loaded with up to 16 grams of whole grain in every serving. Not to mention they’re giving you a whole lot more than sugar and fat!

 

On a long rough night or after a tough hike, a piece of dark chocolate gives an immediate boost. It provides a more sustained energy boost without the blood sugar crash that sugary junk foods cause! The popular dry, crumbly texture can be appreciated by some.

 

Some may appreciate its chewability, while others are put off by its lack of gumption. The flavor can be intense and acrid! Some learn to appreciate it, while others may choose to avoid it in favor of a less intense option.

 

Dark chocolate, on the other hand, is much more stable in form. This is good because it doesn’t melt or stale quickly in your backpack like milk chocolate would.

 

 

9. Freeze-Dried Fruits

Freeze-dried fruits provide a nutrient-dense, delicious, high-calorie snack that won’t weigh you down or spoil. These snacks hardly add any weight, making them great for bug out bags or backpacking trips. Choose from apples, bananas, strawberries, or blueberries for a varied nutrient profile.

 

The freeze-drying process involves freezing the fruit, then pulling water away from the fruit with a vacuum pump. You’re left with a light, crunchy texture that preserves the majority of the fruit’s nutrients and minerals. Unlike other dried fruit, freeze-dried varieties retain their nutritional value since they are produced at lower temperatures.

 

To ensure you’re staying on the healthiest track, choose freeze-dried fruits without added sugar or preservatives. That means you receive only the fruit and nothing sneaky. Resealable bags lock in freshness and allow for convenient on-the-go snacking.

 

When you want a crunchy snack, munching out of the bag is the way to go. You can stir these nuggets into DIY trail mix, breakfast porridge, or afternoon yogurt! Other users will add water to rehydrate the fruit, although the flavor and texture will still not be the same as fresh fruit.

 

Quality can vary greatly, based on drying methods and storage. Certain varieties may be more expensive than other dried fruit. All of that is completely offset by the benefits of ultra long shelf life and ultra consistent taste!

 

Freeze-dried fruits—like strawberries, blueberries, and mangoes—are full of plant compounds like fiber and antioxidants that keep you feeling energized. They may not suit every diet, so read labels if you have dietary restrictions.

 

 

10. Nut Butters

Nut butters are particularly notable for their high calories, heart-healthy fats and protein. Single-serving squeeze pouches make nut butters, especially peanut butter, portable and shelf-stable. This convenience comes in super handy when you need something portable, shelf-stable, and nutritious! Choices that include only nuts and possibly salt take the guesswork out and make eating healthier, reducing sugar and other ingredients.

 

Nut butters are a wonderful option to give a longer lasting energy boost from heart-healthy fats. They’re a delicious way to get a quality protein boost to fuel your muscles and help keep you satisfied. Peanut butter, almond butter and cashew butter are all good choices. Each one is excellent in their own special way, offering a delicious flavor and creamy consistency!

 

Packing more than one variety can help prevent your meals from becoming monotonous. For others, they are looking to recreate the feeling of home and comfort that familiar foods provide. Peanut butter, in particular, is scientifically proven to be especially soothing during stressful times.

 

Nut butters have a long shelf life and can be kept for months without refrigeration. Storing them in airtight containers or sealed bags prevents pests or moisture from entering. Nut butters are delicious with crackers, tortillas, or dried bananas.

 

Add in the nut butter of your choice and this trio creates a meal with carbs, fats, and protein! You can use nut butter to add more nutrition to other foods—stir it into oatmeal or smear it on top of rice cakes for an easy, satisfying snack.

 

Nut butters are a nut butter in bug out bags. They’re loaded with nutrition, shelf-stable, and easy to incorporate into any meal!

 

Conclusion

All in all, you want your bug out bag food to help you stay sharp and steady. High-calorie foods — peanut butter, jerky, trail mix, dark chocolate — get the job done. Each is lightweight, high-energy, compact, weather-proof and requires minimal or no preparation. Imagine those days where you’re on the go all day or nights spent outdoors—being able to keep your body fortified and your mind sharp makes a difference. You can find these items easily in U.S. Stores—easy to restock and well-suited for trips within North America. Test them, trade in your favorites, and assemble a kit that best meets your needs. Pack your bag and save it for the actual adventure. Your confidence comes from knowing you’ve got the right fuel on hand. Stay sharp, stay satisfied, and keep making the change.

 

Frequently Asked Questions

What makes high-calorie foods important for a bug out bag?

The higher calorie foods provide you with the most energy for the least space/weight. This allows you to be properly fueled in times of emergencies. You might not have the time or ability to cook meals or eat several hundred-calorie meals a day.

 

How long do peanut butter packets last in a bug out bag?

Stored in a cool, dry place, unopened peanut butter packets should last at least 12 months. Be sure to check the date of expiration before packing or consuming.

 

Are energy bars good for long-term storage?

Are energy bars good for long-term storage? Keeping them in a cool, dry place will ensure optimal freshness and safety.

 

Can canned tuna be eaten straight from the can?

You betcha, my friend. Since canned tuna is fully cooked, it’s perfectly safe and acceptable to eat directly from the can. This makes it ideal for emergencies when you can’t cook!

 

Is beef jerky a healthy choice for emergency food?

Beef jerky is one of the best bug out bag foods—high in protein and calories, jerky is super portable. Because it’s often high in sodium, make sure to enjoy it in moderation and stay hydrated with water.

 

How do I store trail mix to keep it fresh?

Keep it in a cool, dry area to keep the nuts and dried fruits from getting stale or spoiled.

 

Why choose freeze-dried fruits over regular dried fruits?

Freeze-dried fruits weigh less, have a longer shelf life, and pack in more nutrients compared to regular dried fruits. They’re perfect for maximizing space and minimizing weight in your emergency bug out bag.