Best Foods for Hiking and Bug Out Bags 2025
When building a bug out bag or planning a serious hike, calories are your currency. You need calorie-dense, protein-rich foods that are lightweight, shelf-stable, and easy to prepare. In this guide, we cover the best trail foods and survival meals to keep your energy up and your pack light. We also include specific product recommendations, including personal favorites you can rely on in the backcountry or during an emergency.
What to Look For
In this guide to the best foods for hiking and bug out bags 2025, we’ll highlight calorie-dense, shelf-stable, and easy-to-carry options that keep you fueled on the move.
- Lightweight: Every ounce matters when you’re carrying everything on your back.
- High-Calorie Density: Aim for at least 100–150 calories per ounce.
- Long Shelf Life: Especially important for emergency prep.
- Easy to Prepare: Ideally no-cook or just-add-water meals.
- Protein-Rich: Sustains energy and muscle recovery.
Our Best Foods for Hiking and Bug Out Bags 2025 Top Picks
1. Mountain House Biscuits and Gravy
- Calories: 540 per pouch
- Protein: 22g
- Shelf Life: 30 years
- Prep: Add hot water
Why It’s Great: One of my favorites. It’s surprisingly good for what you would think to be a mushy mess. I always bring a biscuits and gravy with me on a trek.
Tip: I recommend just getting the individual packs rather than the #10 cans. The individual packs have a lower price per oz and you don’t have to worry about reducing the shelf life of a whole #10 can when you can just use the individual packs when you need them.
2. Mountain House Breakfast Skillet
- Calories: 520 per pouch
- Protein: 28g
- Shelf Life: 30 years
- Prep: Add hot water
Why It’s Great: High-protein and satisfying. Love the taste of those instant eggs, sausage and peppers.
3. Mountain House Beef Stew
- Calories: 440 per pouch
- Protein: 20g
- Shelf Life: 30 years
- Prep: Add hot water
Why It’s Great: Not as many calories as the others, but boy is this one tasty. Rich, meaty and perfect for those cooler evenings.
4. Quaker Protein Instant Oatmeal
- Calories: 220-230 per packet
- Protein: 12g
- Shelf Life: 1+ year
- Prep: Add hot water
Why It’s Great: Lightweight and great for breakfast. I love this variety pack. Lot’s of flavors to choose from with a protein boost.
5. Jif Resealable Pouch Peanut Butter
- Calories: 760 per pouch (3.5 oz)
- Protein: 28g
- Shelf Life: 12+ months
- Prep: Ready to eat, resealable
Why It’s Great: One of the most calorie-dense, no-prep foods available. The Resealable Pouch let’s you eat what you need and stow the rest without making a mess.
6. Shin Ramyun Black Ramen
- Calories: 560 per pack
- Protein: 14g
- Shelf Life: 12–18 months
- Prep: Boiling water
Why It’s Great: Spicy and satisfying with that rich bone broth and vegetables. Definitely the Rolls Royce of ramen in my opinion.
Tip: Make sure you bring a big enough pot to fit your noodles in. Check out the MSR Alpine Stainless Steel Stowaway Camping Pot
7. Nongshim Chapagetti
- Calories: 550 per pack
- Protein: 9g
- Shelf Life: 12–18 months
- Prep: Boiling water
Why It’s Great: One of my favorite ramen because it’s so different. It has a thicker richer sauce and adds a little variety to your meals.
8. Buldak Quattro Cheese Ramen
- Calories: 550 per pack
- Protein: 13g
- Shelf Life: 12 months
- Prep: Boiling water
Why It’s Great: When you want something really different but also tasty. Spicy and cheesy plus you can’t beat Buldak on noodle quality.
Estimate Your Calorie Needs
Every hiker and prepper burns calories differently. To avoid underpacking or carrying too much, use a calorie calculator to estimate how much you’ll need for a 72-hour period. Include variables like weight, intensity, terrain, and temperature.
Use this calorie burn calculator to estimate your 72-hour needs
For most active individuals, plan for 2,500 to 4,500+ calories per day depending on conditions.
FAQ
Q: How long will food last in a bug out bag?
A: Shelf life varies. Freeze-dried meals last up to 30 years, while ramen and peanut butter last 12–18 months. Rotate every 6–12 months for freshness.
Q: What are Best Foods for Hiking and Bug Out Bags 2025?
A: Some of Best Foods for Hiking and Bug Out Bags 2025 include freeze-dried meals, peanut butter pouches, and instant oats that are high in calories and easy to pack.
Q: Can I pack canned food?
A: Small canned foods are viable but heavy. Stick to items like tuna or beans in small cans if absolutely necessary.
Q: What foods don’t require cooking?
A: Peanut butter, protein bars, trail mix, and jerky require no heat. Freeze-dried meals need only hot water.
Conclusion
When every calorie counts, packing the right food can make or break a trip or survival situation. From your favorite Mountain House breakfasts to calorie-dense peanut butter pouches, these are the best foods to fuel your journey. Focus on high-protein, shelf-stable, and easy-to-pack meals to ensure you’re ready for anything the trail or the world throws at you.
Whether you’re on the trail or preparing for an emergency, choosing the best foods for hiking and bug out bags 2025 ensures you have the fuel you need when it matters most.
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