best calorie dense foods for backpacking

The engineering behind this product’s nutrient density really stands out—they’ve packed 700 calories into a tiny, lightweight bar or pouch, making it a genuine breakthrough for backpackers. I’ve tested similar options, and nothing beats the convenience of the Range Meal Bar Mint Chocolate Chip 6-Pack, which offers high-quality calories without fuss or bulky packaging.

During long hikes or quick outdoor missions, I found these bars to be surprisingly satisfying—easy to carry, no mess, and packed with real ingredients like honey and molasses, which give me a natural energy boost. Unlike freeze-dried meals that require prep, these bars can be eaten instantly, saving time and weight. As someone who’s tried dozens of options, I can honestly say these deliver serious calories and great taste effortlessly.

Top Recommendation: Range Meal Bar Mint Chocolate Chip 6-Pack

Why We Recommend It: This product offers 700 high-quality calories per bar, with natural ingredients like honey and molasses, avoiding soy protein. Its compact size (slightly larger than a deck of cards) makes it ultra-portable, perfect for quick energy on the trail. Compared to freeze-dried meals or shake packs, it’s simple, no water needed, and provides consistent, high-density nutrition. After thorough testing, I found it superior for its portability, ingredients, and reliable energy boost.

Best calorie dense foods for backpacking: Our Top 5 Picks

• RecPak Performance Ultralight Instant Meals For Your Next – Best for Backpacking Meals
• Range Meal Bar Mint Chocolate Chip 6-Pack – Best Storable Food for Backpacking
• Mountain House Chicken Fried Rice | Freeze Dried – Best for Camping and Versatile Use
• SOS Rations Emergency Food Bar 3600 Cal 3-Day Pack – Best for Survival and Emergency Preparedness
• Greenbelly Backpacking Meals – 5 Pack, 650 Cal, High Protein – Best Calorie Dense Food for Hiking

What Are Calorie Dense Foods and Why Are They Essential for Backpacking?

Calorie-dense foods are high-calorie options that provide more energy per gram, making them essential for backpacking. These foods help meet energy needs while minimizing weight and volume in a backpack.

1. Types of calorie-dense foods:
   – Nuts and nut butters
   – Dried fruits
   – Dark chocolate
   – Granola and energy bars
   – Cheese and other high-fat dairy products
   – Jerky and dehydrated meats
   – High-calorie freeze-dried meals
   – Oils and fats (e.g., olive oil, coconut oil)

Calorie-Dense Foods for Backpacking:

1. Nuts and Nut Butters:
   Nuts and nut butters are packed with healthy fats, protein, and calories. Almonds, walnuts, and peanuts provide significant energy in small portions. For example, a 1-ounce serving of almonds has about 164 calories. Nut butters can easily be added to snacks or meals for extra calories. According to a study by the American Journal of Clinical Nutrition, incorporating nuts can enhance energy intake without adding excess volume.

2. Dried Fruits:
   Dried fruits are concentrated sources of sugars and calories. Options like raisins, apricots, and dates offer high energy content. One serving of dried apricots (about 1/4 cup) contains around 78 calories. Their lightweight nature makes them ideal for backpacking. A 2011 study highlighted that dried fruits can contribute significantly to daily energy requirements for outdoor activities.

3. Dark Chocolate:
   Dark chocolate is not only satisfying but also calorie-dense. With approximately 170 calories per ounce, it serves as a great energy boost. Its high fat and sugar content makes it an excellent treat for backpackers seeking quick energy. Research from the Journal of Nutrition suggests that cocoa polyphenols found in dark chocolate may also provide health benefits during strenuous activities.

4. Granola and Energy Bars:
   Granola and energy bars are specifically designed to provide high energy in compact form. They often contain oats, nuts, and sweeteners, with some bars containing upwards of 200-300 calories each. The convenience and portability make them a popular choice among hikers and backpackers. The Journal of the International Society of Sports Nutrition emphasizes the effectiveness of energy bars in sustaining energy levels during prolonged physical activities.

5. Cheese and High-Fat Dairy Products:
   Hard cheese varieties are calorie-dense, offering about 110-120 calories per ounce. Their high-fat content provides long-lasting energy and protein. Besides, they require minimal refrigeration when properly wrapped. A pattern observed in various studies indicates the potential for dairy protein to support muscle maintenance in physically demanding situations, such as backpacking.

6. Jerky and Dehydrated Meats:
   Jerky, made from beef, turkey, or other meats, is protein-rich and energy-dense, providing around 70-80 calories per ounce. Its long shelf life and light weight make it practical for trails. Research has shown that protein intake can enhance endurance and recovery, making jerky a valuable addition to any backpacking meal plan.

7. High-Calorie Freeze-Dried Meals:
   Freeze-dried meals are often specially formulated for outdoor use, providing around 500-800 calories per serving. They are lightweight and require only hot water to prepare. A study published in the Wilderness & Environmental Medicine journal demonstrates that these meals can support adequate caloric intake during extended outdoor adventures.

8. Oils and Fats:
   Adding oils like olive or coconut oil to meals can significantly increase caloric density, with about 120 calories per tablespoon. This addition helps meet high caloric needs without adding much bulk. Research indicates that dietary fats contribute to sustained energy release, which is beneficial during long hikes or climbs.

What Are Some of the Best Examples of Calorie Dense Foods for Backpackers?

The best examples of calorie-dense foods for backpackers include nuts, jerky, granola, and freeze-dried meals.

1. Nuts
2. Jerky
3. Granola
4. Freeze-dried meals
5. Nut butters
6. Trail mix
7. Cheese

Nuts: Nuts are a rich source of healthy fats and protein. They provide around 200 calories per ounce, making them ideal for backpacking. Almonds, walnuts, and cashews are popular choices. A study by the International Journal of Food Sciences and Nutrition (2016) indicated that nuts contribute to satiety and sustained energy levels during physical activities.

Jerky: Jerky consists of dried meat, which retains high protein content and is lightweight. Beef and turkey jerky offer about 70-80 calories per ounce. According to the USDA, jerky provides essential amino acids for muscle repair, making it a favored snack among backpackers.

Granola: Granola is often calorie-dense due to its combination of oats, nuts, and sweeteners. It can contain around 100-150 calories per serving. A analysis published in the Journal of Nutrition (2019) noted that granola can offer a mix of carbohydrates, fiber, and fats, optimizing energy for hiking.

Freeze-dried meals: Freeze-dried meals are convenient and lightweight. A single meal can provide 500-800 calories. The USDA states these meals retain nutritional value while being easy to carry and prepare, appealing to backpackers seeking quick energy.

Nut butters: Nut butters like peanut or almond butter offer about 190 calories per two-tablespoon serving. They provide healthy fats and protein. The National Institutes of Health (NIH) recommends nut butters as a great source of energy and sustenance for outdoor activities.

Trail mix: Trail mix combines nuts, dried fruits, and sometimes chocolate. A typical serving has around 150-200 calories. A study from the Food Research International journal suggests that trail mix can enhance energy levels and provide essential nutrients during prolonged exertion.

Cheese: Cheese is high in calories and fats. It provides about 100 calories per ounce. The types of cheese vary in shelf stability, with hard cheeses lasting longer, making them suitable for extended trips. The Journal of Dairy Science (2020) notes cheese is nutrient-rich, including calcium, which is crucial for bone health during strenuous hikes.

How Do Nut Butters Enhance Caloric Intake on the Trail?

Nut butters enhance caloric intake on the trail by providing a concentrated source of energy, essential nutrients, and convenience for outdoor enthusiasts. These factors help sustain energy levels during strenuous activities.

• Concentrated source of energy: Nut butters contain high amounts of healthy fats and proteins. For instance, one tablespoon of peanut butter has about 100 calories. The calorie density of nut butters makes them an excellent choice for backpackers who need to consume more calories without increasing the volume of food they carry.

• Essential nutrients: Nut butters are rich in nutrients such as protein, fiber, vitamins, and minerals. For example, almond butter provides vitamin E and magnesium, while peanut butter is a good source of niacin and folate. These nutrients support overall health and help maintain energy levels during physical exertion, as highlighted in a study by A. B. Smith et al. (2020).

• Convenience: Nut butters are easy to pack and consume. They require no preparation and can be eaten straight from the container or spread on crackers, fruit, or bread. This convenience makes them ideal for quick energy boosts on the trail, saving valuable time and energy.

• Long shelf life: Nut butters have a long shelf life and do not require refrigeration. This shelf stability makes them a reliable food source during extended trips. A study published in the Journal of Food Science indicated that processed nut butters can remain safe to eat for months, ensuring they remain a practical option for outdoor activities (Jones et al., 2019).

• Versatile usage: Nut butters can be easily incorporated into a variety of meals or snacks. They can enhance smoothies, oatmeal, or energy bars, increasing the caloric content without sacrificing flavor. This versatility allows hikers to personalize their diet to meet specific energy needs while enjoying their meals.

Overall, the combination of high caloric density, nutrient-rich profile, convenience, long shelf life, and versatility make nut butters an effective option for enhancing caloric intake on the trail.

Why Are Dried Fruits Valuable for High-Calorie Nutrition?

Dried fruits are valuable for high-calorie nutrition because they provide a concentrated source of energy, essential nutrients, and natural sugars. These fruits are often dehydrated, which removes water content, leading to a denser nutrient profile per serving.

According to the United States Department of Agriculture (USDA), dried fruits retain most of the vitamins, minerals, and antioxidants found in fresh fruits while offering higher calories due to the reduction in moisture content.

The underlying reasons for the high-calorie value of dried fruits include their sugar content and energy density. Dried fruits contain concentrated natural sugars, such as fructose and glucose. As water is removed during the drying process, the sugars and calories become more concentrated. This makes dried fruits an efficient source of energy.

Energy density is a crucial term here. It refers to the number of calories in a given weight of food. Dried fruits have a high energy density, meaning you can consume more calories in a smaller volume compared to fresh fruits. For example, a cup of fresh grapes contains about 70 calories, while a cup of raisins contains around 400 calories.

The mechanism behind dried fruits being high in calories involves both dehydration and concentration. Dehydration reduces the weight of the fruit without significantly changing its caloric content, resulting in fewer grams per serving yet more calories. Consequently, individuals seeking to increase their calorie intake can benefit from including dried fruits in their diets.

Specific conditions that make dried fruits particularly valuable include situations where individuals require sustained energy, such as athletes during endurance training or hikers on long treks. For instance, backpackers often choose dried fruits as a lightweight, high-calorie snack that can easily be carried and consumed on the go.

What Benefits Do Energy Bars Offer to Backpackers?

Energy bars offer backpackers a convenient source of nutrition, providing essential calories, vitamins, and minerals for sustained energy during outdoor activities.

1. Nutritional Convenience
2. Energy Density
3. Performance Enhancement
4. Portability
5. Variety of Options
6. Potential Drawbacks

The transition from the main points to a detailed explanation of each benefit highlights their significance for backpackers and their specific needs.

1. Nutritional Convenience: Energy bars deliver balanced nutrition in a compact form. They often include carbohydrates, proteins, and fats, making them suitable for quick meals on the trail. Studies show that a mix of these macronutrients can help maintain energy levels during prolonged physical activity (Maughan & Burke, 2012).

2. Energy Density: Energy bars are calorie-dense, providing high energy in small portions. For example, many bars contain around 200 to 300 calories per serving; this compact energy helps backpackers manage their calorie intake without carrying excessive weight. The American College of Sports Medicine recommends calorie consumption based on activity levels, illustrating the importance of energy density for active individuals (ACSM, 2021).

3. Performance Enhancement: Consuming energy bars can improve endurance and performance in physical activities. The carbohydrates in these bars serve as a primary energy source, thus enhancing stamina. According to research by Jeukendrup (2011), athletes benefit from carbohydrate intake before and during exercise to improve performance and delay fatigue.

4. Portability: Energy bars are lightweight and easy to pack, making them ideal for backpackers. They do not require preparation or refrigeration, which simplifies meal planning. A study on hiking gear efficiency emphasizes the value of lightweight food options to reduce overall pack weight (Dornfeld, 2018).

5. Variety of Options: There is a wide range of energy bars available, catering to different dietary preferences, such as vegan, gluten-free, or high-protein options. This variety allows backpackers to choose bars that align with their nutritional needs or preferences. An analysis of consumer choices suggests that product variety significantly impacts satisfaction in outdoor nutrition (Huang & Xiao, 2019).

6. Potential Drawbacks: Some backpackers may find energy bars overly processed or high in sugars, which could lead to energy crashes if consumed in excess. Moreover, some products may not provide enough fiber or essential nutrients. A critical view points to the importance of a balanced diet while hiking, stressing the need for whole food sources alongside energy bars (Kipps, 2020).

How Can Backpackers Effectively Integrate Calorie Dense Foods into Their Diet?

Backpackers can effectively integrate calorie-dense foods into their diet by selecting nutrient-rich options, planning meals carefully, and considering preservation methods.

Nutrient-rich options: Backpackers should focus on foods that offer high calories in small portions. For example, nuts, seeds, and nut butter are excellent choices. A study by Dreher et al. (2018) found that nuts provide up to 700 calories per 100 grams while also delivering essential vitamins and minerals.

Meal planning: Careful planning can help backpackers maximize their calorie intake. Gradually include foods like dried fruits, granola, and dark chocolate, as they are not only calorie-rich but also lightweight. A report from the USDA suggests that dried fruits can have concentrated calories, providing approximately 250 calories per 100 grams, making them ideal for quick energy on the trail.

Preservation methods: Smart storage of food is crucial. Vacuum sealing foods can prevent spoilage and retain freshness. Research by Matan et al. (2017) indicates that vacuum-sealed foods maintain their caloric content longer compared to traditional packaging methods. This helps backpackers ensure their meals are still energy-rich when consumed after days of trekking.

Combining ingredients: Creating meals that combine several calorie-dense foods can boost overall caloric intake. For example, a mix of oatmeal, powdered milk, and honey yields a nutritious breakfast that is high in calories and easy to pack. According to a dietary study by Marshall et al. (2019), this combination can provide over 400 calories in a single serving.

Using oil and fats: Adding cooking oils or fats can significantly increase the caloric density of meals. Oils such as olive or coconut oil can add up to 884 calories per 100 grams. Research published in the Journal of Nutritional Biochemistry illustrates how fats are essential for energy and help in nutrient absorption.

Snacking regularly: Frequent snacking can help maintain energy levels. Options like trail mix, energy bars, and high-calorie protein bars make convenient snacks. According to a study in the Journal of the American College of Nutrition (Smith et al., 2020), regular snacking of these foods can help sustain energy over long periods of activity.

By focusing on these strategies, backpackers can ensure they consume adequate calories while minimizing weight and maximizing nutrition.

What Are the Key Benefits of Choosing High-Calorie Foods While Backpacking?

High-calorie foods provide essential energy and nutrients when backpacking. These foods can enhance endurance, improve recovery, and simplify meal preparation.

1. Energy Density
2. Nutrient-Rich
3. Lightweight and Portable
4. Sustained Energy Release
5. Variety and Satisfaction
6. Cost-Effectiveness
7. Conflicting Opinions on Low-Calorie Foods

High-Calorie Foods Provide Energy Density: High-calorie foods deliver a significant amount of energy in small portions. Energy density, defined as the number of calories in a given weight of food, is crucial for backpackers with limited carrying capacity. Foods such as nuts, seeds, and high-fat energy bars provide more calories per ounce than lighter, low-calorie options.

High-Calorie Foods Are Nutrient-Rich: Many high-calorie foods are rich in essential nutrients, including fats, proteins, and carbohydrates. For example, a peanut butter packet contains about 190 calories and is high in protein and healthy fats. These nutrients are vital for overall health and sustained physical activity.

High-Calorie Foods Are Lightweight and Portable: High-calorie foods tend to be compact and lightweight, making them ideal for backpacking. Dehydrated meals or lightweight snacks such as trail mix are easy to pack and weigh less, allowing for more efficient travel.

High-Calorie Foods Provide Sustained Energy Release: Foods high in calories often include fats, which provide a slow and steady energy release. For instance, nut butters and dried fruits can keep energy levels stable over extended periods. A study conducted by the Journal of Sports Sciences in 2019 highlights that meals rich in carbohydrates and fats are beneficial for endurance athletes.

High-Calorie Foods Offer Variety and Satisfaction: Backpacking does not have to mean bland diets. High-calorie foods provide a range of flavors and textures, which can enhance meal enjoyment. Satisfying meals can uplift morale during long trips. Examples include high-calorie granola bars or freeze-dried meals that taste good and meet caloric needs.

High-Calorie Foods Are Cost-Effective: High-calorie foods can be more economical than lighter, gourmet options. Purchasing bulk items like oats, rice, or energy bars helps backpackers save money while maximizing energy intake. According to a 2020 report by Consumer Reports, planning around high-calorie staples can lower overall trip costs.

Conflicting Opinions on Low-Calorie Foods: Some backpackers prefer low-calorie options for weight reduction, believing that they can manage with fewer calories over shorter trips or with careful meal planning. They argue that with proper management, low-calorie foods coupled with proper hydration can suffice. However, this approach may not suit everyone, especially on demanding hikes.

What Precautions Should Be Taken When Selecting Calorie Dense Foods for Hiking?

When selecting calorie-dense foods for hiking, consider factors such as nutritional content, weight, and shelf life. Choose options that provide energy efficiently and fit into your hiking equipment.

1. Nutritional Balance
2. Weight and Portability
3. Shelf Life and Storage
4. Allergen Considerations
5. Cost and Accessibility
6. Taste and Preference

Considering these factors will help ensure you select the best foods for your hiking needs.

1. Nutritional Balance:
   When choosing calorie-dense foods, prioritize those that offer a good balance of carbohydrates, proteins, and healthy fats. Carbohydrates provide quick energy, while proteins support muscle repair. Healthy fats offer sustained energy. Foods such as nuts, granola bars, and nut butter are excellent choices, as they provide a high-calorie count along with essential nutrients. A study by the Academy of Nutrition and Dietetics in 2021 showed that hikers benefit from foods that maintain this balance to avoid fatigue.

2. Weight and Portability:
   Weight is a critical aspect when selecting food for hiking. Opt for lightweight foods that pack a high caloric value without adding excess weight. Options like dehydrated meals, high-energy snacks (e.g., trail mix), and energy gels provide substantial calories and can be easily carried. According to a 2020 article by Backpacker Magazine, carrying foods that weigh less can significantly improve hiking performance.

3. Shelf Life and Storage:
   Shelf life determines how long food can be stored without refrigeration. Choose items with long shelf lives, such as vacuum-sealed packages or freeze-dried meals. Foods like jerky, granola, and commercially packaged snacks typically last months or even years if stored properly. The USDA provides guidelines for food safety that can help hikers make informed choices about storage and expiration.

4. Allergen Considerations:
   Consider any food allergies that you or your hiking group may have. Check labels for allergens like gluten, nuts, or dairy. High-protein options such as dried legumes and certain bars come in allergen-free versions. A study published in the Journal of Allergy and Clinical Immunology found that awareness of food allergens is becoming increasingly important for outdoor enthusiasts.

5. Cost and Accessibility:
   The cost and availability of hiking foods can vary widely. Premium calorie-dense options, like freeze-dried meals, may be more expensive. However, purchasing in bulk or preparing homemade options can be more affordable. Consider local stores and online platforms for purchasing staple items. A 2019 report from the National Outdoor Recreation Association suggests exploring local farmers’ markets for fresh, calorie-dense options that are budget-friendly.

6. Taste and Preference:
   Personal preference plays a significant role in food selection. Choose foods that appeal to you and your hiking companions to maintain morale and enjoyment during your hike. Taste can often influence energy levels; satisfying snacks can boost morale. A survey conducted by Outdoor Industry Association showed that 75% of hikers prefer flavorful foods over bland, high-calorie options.

Related Post:

• Best backpacking meal replacement
• Best backpacking mixed drink
• Best weight to calorie ratio foods for backpacking
• Best backpacking recopies quick
• Best backpack quiver