Lightweight backpacking food

Lightweight food isn't about small packages. It's about how many calories each ounce carries. Your body needs the same energy whatever you pack, so the lighter choice is the one that packs more calories into less weight.

These are the 128 foods in the index (out of 292) that reach 125 calories per ounce or more, a common target for a light food bag. A 3,000-calorie day of 365 by Whole Foods Market Chopped Macadamia Nuts would weigh about 15 oz. The same calories from Ole Mexican Foods Flour Tortillas would weigh about 34 oz.

VegetarianVeganNo gluten ingredients

128 foods · tap a column to sort · 125+ kcal/oz is light to carry

Food	kcal/oz ↓	protein g/oz	g protein /100 kcal	$ / 1,000 kcal	kcal/serv	protein/serv	serving g
Chopped Macadamia Nuts 365 by Whole Foods Market · Trail Mix, Nuts & Salty Snacks	204	2.7	1.3	—	230	3	32
Sausage And Eggs Stowaway Gourmet · Freeze-Dried & Backpacking Meals	194	11.0	5.7	$30.90	581	33	85
Kimchi Jjigae Stowaway Gourmet · Freeze-Dried & Backpacking Meals	193	5.9	3.1	$25.30	749	23	110
Spiced Creamy Oatmeal with Pear Stowaway Gourmet · Freeze-Dried & Backpacking Meals	189	3.9	2.0	$23.72	588	12	88
Classic Peanut Butter Squeeze Pack Justin's · Nut Butters & Spreads	186	6.2	3.3	$4.71	210	7	32
Classic Cashew Butter Squeeze Pack Justin's · Nut Butters & Spreads	186	4.4	2.4	—	210	5	32
Almond Butter Covered Almonds Justin's · Nut Butters & Spreads	182	3.0	1.7	—	180	3	28
Cinnamon Almond Butter Squeeze Pack Justin's · Nut Butters & Spreads	177	5.3	3.0	$8.35	200	6	32
Maple Cashew Butter Squeeze Pack Justin's · Nut Butters & Spreads	177	3.5	2.0	—	200	4	32
Sausage Scramble Next Mile Meals · Freeze-Dried & Backpacking Meals	177	10.7	6.0	$28.21	530	32	85
Honey Almond Butter Squeeze Pack Justin's · Nut Butters & Spreads	168	5.3	3.2	$8.79	190	6	32
Chicken Alfredo Peak Refuel · Freeze-Dried & Backpacking Meals	168	9.7	5.8	$16.86	830	48	140
Beef Pasta Marinara Peak Refuel · Freeze-Dried & Backpacking Meals	164	7.7	4.7	$14.41	1040	49	180
Creamy Peanut Butter Squeeze Jif · Nut Butters & Spreads	163	6.0	3.7	—	190	7	33
Cheesy Chicken & Broccoli Peak Refuel · Freeze-Dried & Backpacking Meals	163	7.8	4.8	$13.75	1090	52	190
Biscuits & Sausage Gravy Peak Refuel · Freeze-Dried & Backpacking Meals	162	5.0	3.1	$13.63	1100	34	192
Chocolate Peanut Butter Squeeze Jif · Nut Butters & Spreads	162	4.0	2.5	—	200	5	35
Chocolate Peanut Butter Squeeze Jif · Nut Butters & Spreads	162	4.0	2.5	—	200	5	35
Fritos Hot Corn Chips Fritos · Trail Mix, Nuts & Salty Snacks	162	2.0	1.3	—	160	2	28
Fritos Corn Chips Fritos · Trail Mix, Nuts & Salty Snacks	162	2.0	1.3	$3.31	160	2	28
Fritos Corn Chips Fritos · Trail Mix, Nuts & Salty Snacks	162	2.0	1.3	$3.31	160	2	28
Lone Star Chili Stowaway Gourmet · Freeze-Dried & Backpacking Meals	162	14.6	9.1	$29.12	685	62	120
Beef Stroganoff Peak Refuel · Freeze-Dried & Backpacking Meals	162	8.2	5.1	$18.51	810	41	142
Italian Beef Marinara Next Mile Meals · Freeze-Dried & Backpacking Meals	161	11.7	7.2	$29.22	580	42	102
Chicken Pesto Pasta Peak Refuel · Freeze-Dried & Backpacking Meals	161	7.5	4.7	$16.29	920	43	162
Monster Trail Mix Nature's Promise · Trail Mix, Nuts & Salty Snacks	161	4.7	2.9	—	170	5	30
Beef Tacos Next Mile Meals · Freeze-Dried & Backpacking Meals	160	11.7	7.3	$30.27	560	41	99
Penne Alla Vodka Stowaway Gourmet · Freeze-Dried & Backpacking Meals	160	5.7	3.5	$25.39	707	25	125
Steak Omelette Next Mile Meals · Freeze-Dried & Backpacking Meals	160	12.7	7.9	$31.15	480	38	85
Lamb Bourguignon Stowaway Gourmet · Freeze-Dried & Backpacking Meals	160	10.2	6.4	$35.37	564	36	100
Chicken Coconut Curry Peak Refuel · Freeze-Dried & Backpacking Meals	159	8.2	5.2	$17.64	850	44	152
Butternut Dal Bhat Peak Refuel · Freeze-Dried & Backpacking Meals	157	4.1	2.6	$15.21	920	24	166
Chicken & Broccoli Casserole Next Mile Meals · Freeze-Dried & Backpacking Meals	156	14.6	9.3	$28.73	590	55	107
Organic Dark Chocolate Peanut Butter Cups Justin's · Nut Butters & Spreads	156	2.8	1.8	$11.36	220	4	40
White Chicken Chili Peak Refuel · Freeze-Dried & Backpacking Meals	154	8.3	5.4	$19.72	760	41	140
Thai Curry with Shrimp Stowaway Gourmet · Freeze-Dried & Backpacking Meals	153	9.3	6.1	$32.05	560	34	104
Pringles BBQ Crisps Pringles · Trail Mix, Nuts & Salty Snacks	152	1.0	0.7	$2.87	150	1	28
Pringles BBQ Crisps Pringles · Trail Mix, Nuts & Salty Snacks	152	1.0	0.7	$2.87	150	1	28
Fritos Flamas Corn Chips Fritos · Trail Mix, Nuts & Salty Snacks	152	2.0	1.3	—	150	2	28
Bison Beer Black Bean Chili Stowaway Gourmet · Freeze-Dried & Backpacking Meals	152	9.0	5.9	$25.42	706	42	132
Granola with Blueberries, Almonds & Milk Backpacker's Pantry · Freeze-Dried & Backpacking Meals	152	3.9	2.6	$11.27	620	16	116
Granola with Bananas, Almonds & Milk Backpacker's Pantry · Freeze-Dried & Backpacking Meals	152	3.9	2.6	$11.27	620	16	116
Honey Waffle Honey Stinger · Bars & Waffles	151	0.0	0.0	$9.94	160	0	30
Chocolate Waffle Honey Stinger · Bars & Waffles	151	0.9	0.6	$9.94	160	1	30
Vanilla Waffle Honey Stinger · Bars & Waffles	151	0.0	0.0	$9.94	160	0	30
Caramel Waffle Honey Stinger · Bars & Waffles	151	0.0	0.0	—	160	0	30
Gingersnap Waffle Honey Stinger · Bars & Waffles	151	0.0	0.0	—	160	0	30
Lemon Waffle Honey Stinger · Bars & Waffles	151	0.0	0.0	—	160	0	30
Bison Ranch Mashers Peak Refuel · Freeze-Dried & Backpacking Meals	151	5.4	3.6	$14.28	1120	40	210
MeatEater American Buffalo Goulash Peak Refuel · Freeze-Dried & Backpacking Meals	150	9.1	6.1	$21.61	740	45	140
Fettuccine Alfredo with Chicken Mountain House · Freeze-Dried & Backpacking Meals	149	6.2	4.1	$15.23	820	34	156
Buffalo Ranch Chicken Next Mile Meals · Freeze-Dried & Backpacking Meals	149	16.3	11.0	$32.60	520	57	99
Pringles BBQ Crisps Pringles · Trail Mix, Nuts & Salty Snacks	149	1.4	1.0	$2.90	210	2	40
Pringles BBQ Crisps Pringles · Trail Mix, Nuts & Salty Snacks	149	1.4	1.0	$2.90	210	2	40
Fruit & Nut Bar Kind · Bars & Waffles	149	4.3	2.9	—	210	6	40
Venison Country Casserole Peak Refuel · Freeze-Dried & Backpacking Meals	148	6.4	4.3	$17.38	920	40	176
M&M's Peanut M&M's · Candy & Sweets	148	2.5	1.7	—	240	4	46
Irish Pub Stew Stowaway Gourmet · Freeze-Dried & Backpacking Meals	148	9.6	6.5	$34.45	521	34	100
Nutella & Go! Breadsticks Nutella · Nut Butters & Spreads	147	2.2	1.5	—	270	4	52
Veggie Chorizo Breakfast Scramble Mountain House · Freeze-Dried & Backpacking Meals	147	7.1	4.8	$21.53	580	28	112
Coconut Chicken Curry Next Mile Meals · Freeze-Dried & Backpacking Meals	146	14.9	10.2	$33.24	510	52	99
Hickory Smoked Snack Bar Kind · Bars & Waffles	145	6.3	4.3	—	230	10	45
Almond Protein Bar (hickory smoked) Kind · Bars & Waffles	145	6.3	4.3	—	230	10	45
M&M's Peanut M&M's · Candy & Sweets	144	2.9	2.0	—	250	5	49.3
Homestyle Chicken & Rice Peak Refuel · Freeze-Dried & Backpacking Meals	144	7.8	5.4	$18.91	740	40	146
Creamy Peaches and Oats Peak Refuel · Freeze-Dried & Backpacking Meals	143	4.3	3.0	$12.86	1010	30	200
Deli Roast Beef Next Mile Meals · Freeze-Dried & Backpacking Meals	143	13.8	9.6	$32.60	520	50	103
Indulgent Trail Mix Nature's House · Trail Mix, Nuts & Salty Snacks	142	4.0	2.9	—	140	4	28
Nutella Crispy Wafer Nutella · Nut Butters & Spreads	142	2.6	1.8	—	110	2	22
Nutella Biscuits Nutella · Nut Butters & Spreads	142	2.0	1.4	—	140	2	28
Fruit & Nut Bar (yogurt) Kind · Bars & Waffles	142	3.5	2.5	—	200	5	40
Fruit & Nut Delight Bar Kind · Bars & Waffles	142	4.3	3.0	—	200	6	40
Honey Waffle Honey Stinger · Bars & Waffles	142	0.9	0.7	$10.60	150	1	30
Butter Chicken Stowaway Gourmet · Freeze-Dried & Backpacking Meals	142	7.6	5.3	$28.12	674	36	135
Grass-Fed Beef & Spaghetti with Marinara Sauce Heather's Choice · Freeze-Dried & Backpacking Meals	140	6.8	4.8	$30.27	560	27	113
Rocky Mountain Scramble Backpacker's Pantry · Freeze-Dried & Backpacking Meals	140	8.3	5.9	$34.34	320	19	65
Breakfast Skillet Peak Refuel · Freeze-Dried & Backpacking Meals	139	8.0	5.7	$27.76	540	31	110
Breakfast Skillet Mountain House · Freeze-Dried & Backpacking Meals	139	7.5	5.4	$24.02	520	28	106
Protein Bar (lemon) Larabar · Bars & Waffles	139	6.3	4.5	$9.05	220	10	45
Protein Bar (cinnamon nut) Larabar · Bars & Waffles	139	6.9	5.0	$9.05	220	11	45
Snickers Bar Snickers · Candy & Sweets	139	2.1	1.5	—	130	2	26.6
Creamy Macaroni & Cheese Mountain House · Freeze-Dried & Backpacking Meals	137	5.8	4.2	$18.53	620	26	128
Snickers Mixed Nuts Bar Snickers · Candy & Sweets	136	2.3	1.7	—	240	4	49.9
M&M's M&M's · Candy & Sweets	136	1.2	0.9	—	230	2	47.9
Spinach Curry with Chicken and Rice Heather's Choice · Freeze-Dried & Backpacking Meals	135	9.0	6.7	$29.54	540	36	113
Breakfast Fried Rice Mountain House · Freeze-Dried & Backpacking Meals	135	6.8	5.0	$19.52	640	32	134
Cajun Style Jambalaya Mountain House · Freeze-Dried & Backpacking Meals	135	6.8	5.0	$19.52	640	32	134
Monster Trail Mix Archer Farms · Trail Mix, Nuts & Salty Snacks	135	3.4	2.5	—	200	5	42
Fruit & Nut Bar (almond & apricot yogurt) Kind · Bars & Waffles	135	2.1	1.6	—	190	3	40
Fiber Plus Bar (blueberry pecan) Kind · Bars & Waffles	135	2.8	2.1	—	190	4	40
La Pasta Nostra Stowaway Gourmet · Freeze-Dried & Backpacking Meals	135	6.6	4.9	$31.49	570	28	120
Peanut Butter & Banana Oatmeal Backpacker's Pantry · Freeze-Dried & Backpacking Meals	134	4.0	3.0	$13.19	530	16	112
Snickers Minis Snickers · Candy & Sweets	134	2.4	1.8	—	170	3	36
Drunken Noodles Stowaway Gourmet · Freeze-Dried & Backpacking Meals	134	7.1	5.3	$30.18	661	35	140
Snickers (fun size) Snickers · Candy & Sweets	133	1.7	1.3	—	80	1	17
Chana Masala Stowaway Gourmet · Freeze-Dried & Backpacking Meals	133	4.7	3.5	$33.37	508	18	108
Ramen Noodles Maruchan · Meals, Noodles & Sides	133	2.7	2.0	—	300	6	64
Chicken and Dumplings Mountain House · Freeze-Dried & Backpacking Meals	133	8.0	6.0	$20.82	600	36	128
Cascade Trail Mix Northwest Delights · Trail Mix, Nuts & Salty Snacks	132	2.8	2.1	—	140	3	30
Organic Trail Mix Nature's Harvest · Trail Mix, Nuts & Salty Snacks	132	4.7	3.6	—	140	5	30
Chicken Tikka Masala Mountain House · Freeze-Dried & Backpacking Meals	132	5.7	4.3	$22.30	560	24	120
Backcountry Bison Bowl Peak Refuel · Freeze-Dried & Backpacking Meals	132	6.0	4.5	$17.19	930	42	200
Classic Biscuits & Gravy Mountain House · Freeze-Dried & Backpacking Meals	131	4.4	3.3	$16.66	900	30	195
Cajun Jambalaya Next Mile Meals · Freeze-Dried & Backpacking Meals	131	16.8	12.9	$40.36	420	54	91
Navajo Trail Mix Northwest Delights · Trail Mix, Nuts & Salty Snacks	131	4.0	3.1	—	129	4	28
Korean Inspired Beef Mountain House · Freeze-Dried & Backpacking Meals	130	4.9	3.8	$21.53	580	22	126
Grass-Fed Bison Chili Heather's Choice · Freeze-Dried & Backpacking Meals	130	11.0	8.5	$32.60	520	44	113
Instant Lunch Ramen (beef) Maruchan · Meals, Noodles & Sides	130	2.8	2.1	—	280	6	61
Beef Stroganoff with Noodles Mountain House · Freeze-Dried & Backpacking Meals	130	5.6	4.3	$22.30	560	24	122
Beef Stew Mountain House · Freeze-Dried & Backpacking Meals	129	6.2	4.8	$29.74	420	20	92
Mushroom Risotto (cup) Good To-Go · Freeze-Dried & Backpacking Meals	129	4.0	3.1	$19.19	260	8	57
Chicken Fried Rice Mountain House · Freeze-Dried & Backpacking Meals	129	5.6	4.3	$20.82	600	26	132
Pad Thai with Chicken Mountain House · Freeze-Dried & Backpacking Meals	129	5.2	4.0	$24.98	500	20	110
Yellow Curry with Chicken & Rice Mountain House · Freeze-Dried & Backpacking Meals	129	6.7	5.2	$24.98	500	26	110
Curry Rice Stowaway Gourmet · Freeze-Dried & Backpacking Meals	129	6.7	5.2	$26.69	635	33	140
Instant Lunch Ramen (shrimp) Maruchan · Meals, Noodles & Sides	128	3.1	2.4	—	290	7	64
Instant Lunch Ramen (chicken) Maruchan · Meals, Noodles & Sides	128	3.1	2.4	$2.38	290	7	64
Shepherd's Pie with Grass-Fed Beef Heather's Choice · Freeze-Dried & Backpacking Meals	128	9.5	7.5	$33.24	510	38	113
Comrade Doeganoff Stowaway Gourmet · Freeze-Dried & Backpacking Meals	128	10.4	8.2	$38.81	514	42	114
Summit Breakfast Scramble Backpacker's Pantry · Freeze-Dried & Backpacking Meals	128	8.5	6.7	$40.70	270	18	60
Three Bean Chili Mac Peak Refuel · Freeze-Dried & Backpacking Meals	127	6.3	4.9	$22.93	610	30	136
Smoked Sockeye Salmon Chowder Heather's Choice · Freeze-Dried & Backpacking Meals	127	10.5	8.3	$36.06	470	39	105
Pad Thai with Chicken Backpacker's Pantry · Freeze-Dried & Backpacking Meals	127	6.3	4.9	$15.28	850	42	190
Granola with Milk and Blueberries Mountain House · Freeze-Dried & Backpacking Meals	127	4.0	3.2	$15.98	500	16	112
Buffalo-Style Chicken Mac & Cheese Mountain House · Freeze-Dried & Backpacking Meals	126	7.9	6.2	$21.53	580	36	130
Kid Cinnamon Swirl Bakes Larabar · Bars & Waffles	126	1.0	0.8	—	120	1	27
Fruit & Nut Bar (lemon) Larabar · Bars & Waffles	126	2.5	2.0	$6.25	200	4	45
Peanut Chicken Salad Good To-Go · Freeze-Dried & Backpacking Meals	125	8.7	6.9	$28.55	420	29	95

The lightest pick in each food type

Nobody eats one food for a week. If you want variety, start with the lightest option in each kind of food you like:

Trail Mix, Nuts & Salty Snacks: 365 by Whole Foods Market Chopped Macadamia Nuts, 204 kcal/oz
Freeze-Dried & Backpacking Meals: Stowaway Gourmet Sausage And Eggs, 194 kcal/oz
Nut Butters & Spreads: Justin's Classic Peanut Butter Squeeze Pack, 186 kcal/oz
Bars & Waffles: Honey Stinger Honey Waffle, 151 kcal/oz
Candy & Sweets: M&M's Peanut, 148 kcal/oz
Meals, Noodles & Sides: Maruchan Ramen Noodles, 133 kcal/oz
Breakfast & Oatmeal: Nature's Path Organic Instant Oatmeal, 115 kcal/oz
Protein Add-ins: Met-Rx Whey Protein Powder (vanilla), 113 kcal/oz
Cheese: Kraft Parmesan Cheese, 113 kcal/oz
Jerky & Shelf-Stable Meat: Hormel Hard Salami Bites, 111 kcal/oz
Drink Mixes & Electrolytes: Skratch Labs Hydration Drink Mix (lemon-lime), 109 kcal/oz
Tortillas: Ole Mexican Foods Flour Tortillas, 89 kcal/oz

How much your food weighs per day

Your average calories per ounce sets your daily food weight. Pounds per day, by calorie target:

Average	2,500 kcal	3,500 kcal	4,500 kcal
100 kcal/oz	1.6 lb	2.2 lb	2.8 lb
125 kcal/oz	1.3 lb	1.8 lb	2.3 lb
150 kcal/oz	1.0 lb	1.5 lb	1.9 lb

Going from a 100 to a 125 kcal/oz average saves about 0.4 lb a day at 3,500 calories. Over a five-day stretch between resupplies, that adds up to more than 2 pounds.

How to cut food weight without eating less

Add fat to every meal. Fat has about 9 calories per gram. Protein and carbs have about 4. That's why nut butters lead this list. Justin's Classic Peanut Butter Squeeze Pack has 186 kcal/oz, and a squeeze pack stirs right into oatmeal or onto a tortilla.

Carry it dry, add water at camp. Water is heavy and has no calories. Dry dinners like Maruchan Ramen Noodles (133 kcal/oz) are light until you cook them. Foods packed in water are the opposite: Swanson White Chicken Pouch is the lowest in the index at 27 kcal/oz.

Swap within the same role. Keep the kind of food you like and pick a lighter version of it:

Role	Heavier	Lighter
Salty meat	Jack Link's Beef Jerky 81 kcal/oz	Hormel Hard Salami 111 kcal/oz
Sweet snack	Philippine Brand Dried Mangoes 94 kcal/oz	Nature's Promise Monster Trail Mix 161 kcal/oz
Breakfast pastry	Pop-Tarts (blueberry) 100 kcal/oz	Honey Stinger Honey Waffle 151 kcal/oz
Protein boost	Swanson White Chicken Pouch 27 kcal/oz	Met-Rx Whey Protein Powder (vanilla) 113 kcal/oz

The protein swap matters most: the chicken pouch has 4.6 g of protein per ounce, the whey powder 20.8 g. Chicken pouches are great for a first-night dinner, not for a week of carrying.

Strip the packaging. Boxes, trays and big tubs add weight and bulk. Move dry foods into zip bags and keep the label photo on your phone.

Pack only what you'll eat. Extra food is the heaviest food in your bag. The meal planner builds the lightest menu that hits your calorie and protein targets for each day, so you don't pack a just-in-case pound. For ideas on what to eat at each meal, see backpacking meal ideas, or print the full backpacking food list.