The best ultralight backpacking foods are high in calories, compact, low-weight, and fast to prepare. To keep your food load as lightweight as possible, aim to carry foods with 100 calories per ounce or more. One ounce is 28.3 grams, a fact that will help you compare food labels, measure out portions, and calculate the caloric value of your backpacking food bag.
Almonds – 160 Calories
At 160 calories per ounce, almonds are a superfood because you can easily eat them while hiking or add them to your morning cereal or dinner to boost their caloric value and add some crunch to your meals. While 75% of almonds’ energy value comes from fat, they also provide 6 grams of protein per one-ounce serving, which can be difficult to consume enough on a long hike. When I buy almonds, I like to buy roasted almonds in bulk at Amazon. While you can repackage them into one-ounce servings in advance, if you remember that 24 almonds equal one ounce of nuts, you can take them straight from the bag and dispense with any extra packaging.
If you don’t like almonds or want more variety, many other nuts and seeds offer excellent nutritional value, eaten separately or combined into all-nut gorp. Eating salted nuts can also help replace the sodium you sweat out on long hikes.
Peanut butter is a hiker staple because it’s high in protein (7 grams/ounce) and is relatively low in saturated fat (2.5 grams/ounce). It’s also universally found in food stores, even the crummy ones you find at gas stations and convenience stores along the trail. When you buy peanut butter, you want to get it in a plastic jar because it’s lighter than glass, and you can reuse the jar to rehydrate other dried foods, no-cook style, while you hike. I like Creamy Jif Peanut Butter the best, but sometimes you don’t have a choice.
The problem with bringing bread on the trail is that it’s bulky and goes stale very quickly. Crackers are another option, but it’s almost impossible to keep them from crumbling. Flour tortillas are a great food bag item if you crave bread and need something to eat with spreads like peanut butter. Tortillas are high in calories and shelf-stable, so you can carry them in your food bag until you’re ready to eat them. The smaller 7″ or 8″ size is easier to eat with and less prone to spillage.
Muesli is a mixture of rolled oats, nuts, seeds, and dried fruit that can be eaten hot or cold, with or without milk. Bob’s Red Mill Muesli, also available gluten-free, has about 98 calories per one-ounce serving, including 21 grams of carbohydrates. I typically eat 4 servings (1 cup) for breakfast mixed with dehydrated milk and extra raisins to further increase its caloric content. Muesli will fill you up and get you going in the morning, but can also be eaten at any time during the day.
Nido is dehydrated whole milk with a whopping 150 calories per ounce (8 ounces of milk prepared). On backpacking trips, I often premix it with a cup of muesli in a Ziploc bag, add water, and eat it for breakfast. If you like milk, a couple of servings of Nido per day will keep the fat on your bones. It also has 7 grams of protein per serving.
Probars are unlike any other energy bar. At 370-380 calories each (125 per ounce), they’re rich in raw foods and available in an assortment of flavors, which keeps them from getting boring on longer trips. I’ve been eating Probars since 2008, and they’re a staple in my backpacking food bag.
Nutella is a chocolate-hazelnut spread you can smear on tortillas or eat right out of the jar. It’s a great backpacking food because once you start eating it, it’s hard to stop. If you experience loss of appetite on hiking trips, Nutella might be a good antidote. The plastic jars it comes in also make good containers for rehydrating no-cook foods while you hike.
At 240 calories per ounce, Olive Oil is 100 percent fat, making it one of the most calorically dense foods you can eat on the trail. It’s a great addition to many soups or pasta dishes and can quickly boost their calorie content, though you need to be a little careful about how much you consume in a single serving, since it really loosens up your gut (2 ounces is a safe daily limit). When carrying Olive Oil in your backpack, store it in a plastic bottle that doesn’t leak. Alternatively, you can buy it in 1/2 ounce packages from Packit Gourmet.
Peanut M&M’s may be one of the best foods ever invented for backpacking. Available in bulk or individually wrapped, they are easy to find in most convenience and grocery stores. Combining peanuts and chocolate provides a mix of quick energy and longer-burning fats.
If you like to eat hot meals on the trail, Angel Hair Pasta is one of the easiest and fastest forms of spaghetti to cook, taking just 4-5 minutes to boil, or slightly less than the time it takes to cook Ramen Noodles. My favorite way to eat Angel Hair Pasta is to mix it with Olive Oil and a few ounces of Shaky Parmesan Cheese (also over 100 calories per ounce) in the cook pot, making a tasty and calorie-rich meal.
SectionHiker never accepts payment for gear reviews or editorial coverage. When you buy through affiliate links on our site, we may earn a small commission at no extra cost to you. Help us continue to test and write unsponsored and independent gear reviews, hiking and backpacking FAQs, and free hiking guides.
Always looking for new food ideas, thanks! I ran into a guy who was three weeks into the AT with the smallest pack. Being curious, I asked him what he was eating and he replied nothing but peanut butter. Peanut butter for all meals and snacks, no stove, or cook kit, just a spoon and a jar. Not how I would do it. I’ve wondered if Mr Peanut finished the trail.
I met a guy when I hiked the Long Trail who only ate Cheerios. They were in a big bag. Seriously – what’s the point? The body needs to be treated well and eating a more balanced diet can only help.
I focus on on a high carb/weight ratio since my body (like most humans) have very limited glycogen storage but plenty of fat. Raisins, dried cranberries, and fig bars are among the best at 80-85%.
Sometimes my bear can volume is a limiting factor. Single serve pouches of nut butter can sneak into tiny spots between the bulky items. Easy snacking too.
Last summer while day hiking on a portion of the PCT I talked with a younger man who was a thru-hiker but seemed to have a very small backpack. He told me that he ate nothing but Snickers bars. He was only about a week from Canada at that point, so I’m guessing he made it. Seems to me that is the same diet used by the last several people who were running the PCT to attempt record setting. I guess Snickers provide the short-term essentials but it most get very boring quickly. At my age I’d rather enjoy myself than set milestones or records.
“Youth is wasted on the young.” ;-) I agree that as we age, our focus & interests shift. I cannot imagine eating the same thing almost every day for weeks or months on end – especially not something like a candy bar or peanut butter. The other difference is that those young’uns recover more quickly and more easily, so they can sacrifice getting a variety of nutrients in the name of simplicity & a lighter weight pack.
Chris Horner was a professional cyclist who ate a lot of “junk” food early in his career. He was still able to be one of the best in the US. But he switched his diet to more nutrient-rich foods and less fast food/junk food, and he improved his overall fitness so much he was signed to higher-profile European teams & he even won a grand tour (Vuelta a España). The human body is an amazing thing and it’ll do a lot no matter what you fuel it with, but ultimately it can’t outrun science.
When I thru hiked the AT, in 2010, I spent a couple hundred miles with a kid that packed only Pop Tarts. We would go into town for re-supply and he would empty the shelves of Pop Tarts. It’s amazing what you can get away with when your young.
All good choices. I’ll see about the Nestle NIdo Milk.
One I would add is shelled Sunflower seeds. They are small , loaded with fat and taste good.
Sugar increases appetite. If I eat too much peanut butter I’m hungrier in an hour or two more than I was when I started.
For Cheese I use Baby Bells. They are super expensive but are individually wrapped and the covering is wax so you can make a fire with it afterwards. Stays fresh for a long time in hot weather.
I find Beef sticks from Costco while expensive give a boost at 12 grams of protein . Another brand is Chomps.
I also find Granola itself is good but maybe not so small.
Cooked bacon. Lasts long, high fat (more calories per gram than carbohydrates), high protein with all the essential amino acids (better than peanuts and almonds).
I’m gluten intolerant and lactose intolerant. I have been using quinoa flakes as an alternative to oats since I cross react with those. Add some dehydrates or freeze dried fruit. Add hot water and mix in a closed container. If you put it in one of those insulated bags or wrap it in a towel it will cook up fast without being on the stove. Dehydrated peanut butter can be added to it too. I search out gluten free wraps (Tortillas by any other name) and agree regarding lasting longer than most breads. In Denmark I was buying rice noodles which also cook fast. Since I travel by bicycle, I can carry more. But still need to mind the weight. As far as regular peanut butter, there are those tubes you can fill if you don’t have room for bulky jars and are only out for a week or two. Knor makes single serve soups. Recently I came across lentil soups at Whole Foods, by a company called Lentiful. They come in single serve paper containers. Add hot water and let sit for 5 minutes. The contents could also be put in snack pack bags to save space. Just dump in a small, covered container and let sit for 5 minutes. lentils are high in protein.
When my wife asked me what Nutella is, I tried to explain the chocolate/hazlenut combo. When she didn’t quite get the appeal, I told her to think of it as peanut butter made in heaven. She understood.
Always looking for new food ideas, thanks! I ran into a guy who was three weeks into the AT with the smallest pack. Being curious, I asked him what he was eating and he replied nothing but peanut butter. Peanut butter for all meals and snacks, no stove, or cook kit, just a spoon and a jar. Not how I would do it. I’ve wondered if Mr Peanut finished the trail.
I met a guy when I hiked the Long Trail who only ate Cheerios. They were in a big bag. Seriously – what’s the point? The body needs to be treated well and eating a more balanced diet can only help.
Nice list. I use most of those, but picked up a new top or two. Thanks!
I focus on on a high carb/weight ratio since my body (like most humans) have very limited glycogen storage but plenty of fat. Raisins, dried cranberries, and fig bars are among the best at 80-85%.
No cheese ? Maybe that requires a full article on its own. Never had a pro bar, but will make the effort to try one now.
When overseas, I eat a LOT of cheese myself. But you really need to know what to buy if you want to stretch it out over a few days.
https://sectionhiker.com/the-best-cheeses-for-backpacking/
Sometimes my bear can volume is a limiting factor. Single serve pouches of nut butter can sneak into tiny spots between the bulky items. Easy snacking too.
Hi Phil,
For people who would prefer nonfat milk, I use a product called Mix&Drink, 100% non fat powered milk.
Last summer while day hiking on a portion of the PCT I talked with a younger man who was a thru-hiker but seemed to have a very small backpack. He told me that he ate nothing but Snickers bars. He was only about a week from Canada at that point, so I’m guessing he made it. Seems to me that is the same diet used by the last several people who were running the PCT to attempt record setting. I guess Snickers provide the short-term essentials but it most get very boring quickly. At my age I’d rather enjoy myself than set milestones or records.
“Youth is wasted on the young.” ;-) I agree that as we age, our focus & interests shift. I cannot imagine eating the same thing almost every day for weeks or months on end – especially not something like a candy bar or peanut butter. The other difference is that those young’uns recover more quickly and more easily, so they can sacrifice getting a variety of nutrients in the name of simplicity & a lighter weight pack.
Chris Horner was a professional cyclist who ate a lot of “junk” food early in his career. He was still able to be one of the best in the US. But he switched his diet to more nutrient-rich foods and less fast food/junk food, and he improved his overall fitness so much he was signed to higher-profile European teams & he even won a grand tour (Vuelta a España). The human body is an amazing thing and it’ll do a lot no matter what you fuel it with, but ultimately it can’t outrun science.
When I thru hiked the AT, in 2010, I spent a couple hundred miles with a kid that packed only Pop Tarts. We would go into town for re-supply and he would empty the shelves of Pop Tarts. It’s amazing what you can get away with when your young.
All good choices. I’ll see about the Nestle NIdo Milk.
One I would add is shelled Sunflower seeds. They are small , loaded with fat and taste good.
Sugar increases appetite. If I eat too much peanut butter I’m hungrier in an hour or two more than I was when I started.
For Cheese I use Baby Bells. They are super expensive but are individually wrapped and the covering is wax so you can make a fire with it afterwards. Stays fresh for a long time in hot weather.
I find Beef sticks from Costco while expensive give a boost at 12 grams of protein . Another brand is Chomps.
I also find Granola itself is good but maybe not so small.
Hope this helps.
Cooked bacon. Lasts long, high fat (more calories per gram than carbohydrates), high protein with all the essential amino acids (better than peanuts and almonds).
I’m gluten intolerant and lactose intolerant. I have been using quinoa flakes as an alternative to oats since I cross react with those. Add some dehydrates or freeze dried fruit. Add hot water and mix in a closed container. If you put it in one of those insulated bags or wrap it in a towel it will cook up fast without being on the stove. Dehydrated peanut butter can be added to it too. I search out gluten free wraps (Tortillas by any other name) and agree regarding lasting longer than most breads. In Denmark I was buying rice noodles which also cook fast. Since I travel by bicycle, I can carry more. But still need to mind the weight. As far as regular peanut butter, there are those tubes you can fill if you don’t have room for bulky jars and are only out for a week or two. Knor makes single serve soups. Recently I came across lentil soups at Whole Foods, by a company called Lentiful. They come in single serve paper containers. Add hot water and let sit for 5 minutes. The contents could also be put in snack pack bags to save space. Just dump in a small, covered container and let sit for 5 minutes. lentils are high in protein.
pressed dates – honey – coconut flakes
I take a tortilla spread Nutella on it and dump on muslie. To me its the perfect grab an go breakfast.
That sounds great!
When my wife asked me what Nutella is, I tried to explain the chocolate/hazlenut combo. When she didn’t quite get the appeal, I told her to think of it as peanut butter made in heaven. She understood.