What food should you keep in an emergency? Your comprehensive nutrition guide

October 1, 2025 •

3 min read

The Department of Homeland Security recommends keeping at least a three-day supply of non-perishable food and water for each person in your household. Preparing a nutritious emergency food kit is a critical step in ensuring your family's safety and well-being during a disaster or power outage, and knowing exactly what food should you keep in an emergency is the first step.

Quick Summary

This article outlines a balanced and practical approach to assembling an emergency food supply, detailing the essential types of non-perishable foods, discussing key nutritional considerations, comparing different emergency food options, and providing guidance on proper storage and rotation practices for safety and longevity.

Key Points

Start with Water: Secure at least one gallon of water per person per day for a minimum of three days for drinking and sanitation.
Focus on Non-Perishables: Prioritize canned meats, beans, dried fruit, rice, and oats for their shelf life and ease of preparation.
Balance Your Nutrition: Include proteins, carbohydrates, healthy fats, and vitamins to maintain energy and health.
Store Food Correctly: Keep supplies in a cool, dry, dark place in airtight containers.
Rotate Your Stock: Use a 'first-in, first-out' system and annually replace expired items.
Pack Essential Tools: Include a can opener, utensils, and an outdoor cooking method.
Account for Dietary Needs: Remember specific items for infants, pets, and those with dietary restrictions.

Building a Resilient Emergency Food Supply

When a disaster strikes, power outages and supply chain disruptions can happen quickly, making access to fresh groceries impossible. A well-stocked emergency pantry provides peace of mind and ensures that you and your family can maintain proper nutrition and energy during a crisis. The foundation of any emergency plan is a reliable supply of water, followed by calorie-dense, shelf-stable foods that require minimal preparation. Your emergency supply should prioritize items that are both nutritious and familiar to your family, helping to maintain morale during a stressful time.

The Most Critical Item: Water

No emergency food plan is complete without an adequate water supply. The Red Cross and FEMA recommend storing at least one gallon of clean water per person, per day, for drinking and basic sanitation. Having a water purification method, such as purification tablets or a portable filter, is also a smart backup measure. For cooking dry goods like rice or pasta, you will need to account for additional water usage.

Key Food Groups for Your Emergency Kit

Your stockpile should include a variety of items to provide balanced nutrition. Focus on foods rich in protein, carbohydrates, healthy fats, and essential vitamins to help maintain strength and energy.

Some recommended non-perishable food items include:

Proteins:

Canned meats and fish
Dried beans and legumes
Peanut butter
Beef jerky

Carbohydrates:

Rice
Pasta
Oats and dry cereal
Crackers

Fruits and Vegetables:

Canned fruits and vegetables
Dried fruits
Canned juices

Dairy and Shelf-Stable Liquids:

Powdered milk
Shelf-stable milk

High-Energy and Comfort Foods:

Nuts and trail mix
Granola and energy bars
Honey

Comparison of Emergency Food Types

Different types of emergency food offer varying shelf life, cost, and convenience. A comparison helps in deciding the best options for your needs.


Feature	Canned Goods	Freeze-Dried Meals	Dried Staples (Rice, Beans)	Meals Ready-to-Eat (MREs)
Shelf Life	2–5 years (dependent on acidity)	25+ years (highest)	10–30+ years (highest)	5–10 years (typically)
Convenience	Ready-to-eat, but heavy and bulky	Quick preparation (add water), very lightweight	Requires cooking and water	Ready-to-eat, self-heating options
Cost	Low	High	Low (bulk)	High
Nutrition	Varies; can be high in sodium	High retention of nutrients	Excellent source of calories/protein	Balanced for short-term survival
Storage	Heavy; requires cool, dry place	Lightweight, compact, long-term	Heavy; requires airtight containers	Compact, but heavier than freeze-dried

Proper Storage and Rotation

Storing emergency food correctly in a cool, dry, and dark place is vital for safety and maximum shelf life. Use food-grade containers and oxygen absorbers for long-term storage of dry goods. Practice a "first-in, first-out" (FIFO) system and check your kit annually, replacing expired items. During a power outage, use refrigerated items first before turning to your pantry.

Essential Non-Food Items for Your Kit

Necessary non-food items for preparing and consuming meals should be stored with your food supply. These include a manual can opener, cooking utensils, a camp stove and fuel, a multi-tool, and hygiene supplies like hand sanitizer.

Conclusion

Preparing for an emergency ensures your family's safety. Understanding what food should you keep in an emergency and using proper storage techniques allows you to build a resilient, nutritious, and practical food supply. Start with a short-term kit and gradually expand. Regular checks and rotation are essential for a safe kit. For more detailed preparation information, refer to {Link: Ready.gov website https://www.ready.gov/food}.

Frequently Asked Questions

Store at least one gallon of clean water per person, per day, for drinking and sanitation, for a minimum of three days.

Inspect and rotate your emergency food supply at least once a year, using older items and replacing them with fresh ones.

Honey and dried white rice can last indefinitely if stored properly. Freeze-dried meals and dried beans can also last for decades.

Commercially canned foods are often safe past their 'best by' date, though quality may decrease. Discard bulging, leaking, or badly dented cans.

Use perishable foods from your refrigerator first during an outage, as they are safe for about 4 hours. Keep doors closed to maintain temperature.

Transfer dry goods into airtight, food-grade containers like Mylar bags with oxygen absorbers inside plastic buckets. Store in a cool, dry, dark place.

MREs (Meals Ready-to-Eat) are convenient, high-calorie meals. They are suitable for emergencies but are more expensive and heavier than other options.