Defining "Ultralight" Food for Backpacking and Bug Out Bags

Whether you are thru-hiking, backpacking, or building a bug out bag, this deep dive into the specifics of food density will assist you in maximizing the weight efficiency of the calories you carry. PLUS: MASSIVE downloadable chart of over 1200 hiker foods compared by weight!

PLEASE NOTE: food labels sometimes change. Some of the specific items referenced in the video have had their calories adjusted. The chart has been updated to version 2.0 (and again to version 2.5 with a new sheet for electrolyte supplements)! Over 400 freeze-dried meals are now included, new tools for menu planning and nutrition calculation have been added, and key existing items have been corrected for accuracy.

Watch the video about the update to 2.0:
   • Hiker Food Chart 2.0 (Updated and Upgraded)  

For questions about the new nutritional analysis columns, check out the video series on Performance Nutrition for Backpackers:
   • Hiker Food  

Download the Hiker Food Chart 2.5:

PDF Version:
https://www.dropbox.com/scl/fi/u1vt57...

Excel Version:
https://www.dropbox.com/scl/fi/bgwzfi...

Index (courtesy of James Piper):
0:00 - Introduction
2:23 - Defining "ultralight" food
7:52 - Gear shakedown (virtual gear shakedown for food bag)
10:18 - Nutrition
11:01 - The chart
12:35 - Food bars
19:21 - Emergency bars
20:47 - Savory bars
21:55 - Bread
22:21 - Bumps (products to add to dishes to enhance caloric density)
23:42 - Cans
24:27 - Candy
26:35 - Cereal
27:46 - Cheese
28:53 - Cookies
29:52 - Chips and crackers
30:56 - Drink mixes
32:47 - Fruit
34:35 - Gels
35:33 - Jerky
36:16 - Meat
38:16 - Nut butter
41:00 - Nuts and seeds
42:01 - Pastries
43:27 - Side dishes
46:08 - Soup packets
46:25 - Trail mix
48:42 - Package weight
50:46 - The missing class (freeze dried meals)