Emergency Food Supply

The Top 10 Emergency Foods You Need in Your Pantry Right Now


When disaster comes, food supply is essential. Hurricanes, earthquakes, blizzards, or other events can leave you without access to food for days or weeks. Having an emergency food supply can be life-saving!

Here are 10 of the best survival foods for emergency situations to have in your pantry. We'll discuss their nutrition, shelf life and why you should stock them up. Let's go!

Canned Goods

Canned goods? Essential for emergency kits! They've got long-lasting items that are easy to store. Super nutritious, convenient and shelf-stable – the perfect choice!

Let's check out the top canned goods for emergency prepping. Stock up your pantry!

Canned Tuna

Canned tuna is a must-have in any pantry, especially in an emergency. It is high in protein and has essential nutrients, like omega-3 fatty acids, selenium and vitamin D. Plus, it's one of the most budget-friendly seafood options.

You only need a can opener to prepare canned tuna, making it a great choice for quick meals. It's low in fat and calories but packed with flavor. Plus, you can use it just like other canned meats (like chicken or pork). Add it to salads, sandwiches, wraps, casseroles, tacos or burritos. But watch out for mayo; it adds fat and calories.

Canned tuna also serves another purpose: fishing lures and traps. Fish love its strong smell and taste. To make your canned tuna last longer, store it away from direct sunlight in cool temperatures. Unopened cans can last up to five years if stored properly. Be sure to mark dates on labels so they don't get forgotten!

Canned Beans

When disaster strikes, having canned goods is vital. Canned legumes such as beans and pulses are awesome non-perishable food items that can last long. Canned beans provide the same nutrients as cooked dry beans with the advantage of being ready to eat. This makes them great for those without a stove or in case of a power cut. Plus, they make a quick and easy meal!

The many types of canned beans available can suit everyone. Veggies, vegans or those wanting protein/fiber – there's a variety of canned bean products for all. Some favorites are:

  • Black beans
  • Cannellini beans
  • Garbanzo beans
  • Great northern beans
  • Kidney beans
  • Lentils
  • Navy beans
  • Pinto beans
  • Pink beans

Canned Vegetables

Be prepared for emergency situations by stocking your pantry with canned vegetables! They are already cooked and come in low-sodium varieties. Corn, beans, peas, carrots, tomatoes, mushrooms, potatoes, green beans, and pumpkin are all great options. Additionally, canned soup is a convenient and tasty base for casseroles or stews. Fruits like fruit cocktail, peaches, pears, and pineapple chunks are also easy to store and ready to eat. Canned goods provide essential nutrients and have a long shelf life – no refrigeration needed!


Pantry grain variety is a great choice for an emergency food supply. Versatility is key! So, we're looking at the top 10 grains to have right now for balance. Breakfast to dinner meals can be made with them!

  1. Grain 1
  2. Grain 2
  3. Grain 3
  4. Grain 4
  5. Grain 5
  6. Grain 6
  7. Grain 7
  8. Grain 8
  9. Grain 9
  10. Grain 10


Rice is a must-have in any pantry! It's super versatile, budget-friendly, and easy to cook. Plus, it's packed with nutrients like manganese, magnesium, thiamine, niacin, iron, and phosphorus. All types of rice have long shelf lives too – white and wild can last up to 10 years, while brown can last 3-5 years, if stored properly.

Get creative and make delicious dishes such as:

  • Fried rice with veggies
  • Veggie biryani
  • Beef & jasmine rice
  • Pineapple coconut sticky rice
  • Risotto w/ garlic & Parmesan
  • Black lentils & rosemary brown rice
  • Veggie jambalaya
  • Spinach mushroom pilaf


Quinoa is renowned as the “super grain” for its protein, essential amino acids and minerals. It has a mild, nutty flavor and comes in three colors: white, red and black. When cooked, it has a delicate texture with soft seed coats.

You can store cooked quinoa in the fridge for 5 days or in the freezer for 6 months. Use it in place of rice or couscous in soups and stir-fries. One cup of cooked quinoa offers 8 grams of protein and 5 grams of fiber. Plus, it's rich in omega-3 fatty acids which aid in regulating blood sugar and reducing inflammation. Enjoy quinoa warm or cold, plain or spiced!


Oats are a nutritious and budget-friendly grain. They can be eaten as oatmeal, made into oatcakes, or even used as oat flour. They are a great source of anti-oxidants and can help lower cholesterol levels and provide energy. Oats also have a high dietary fiber content which can add bulk to your diet.

You can use oats for either sweet or savory dishes – plus, they are one of the most economical grains around. Remember: whole oats must be cooked before consuming. Quick-cooking (or instant) oats are pre-cooked and require minimal preparation. Store whole oats for long-term use, as their shelf life is longer than quick-cooking versions.

Nuts and Seeds

Nuts and seeds make awesome emergency foods! Full of nutrients and proteins, they're also rich in healthy fats. Eat them on their own, add to dishes, or make nut-butters. Plus, they last a while, making them ideal pantry staples.

Now, let's take a look at the top 10 nuts and seeds you should have:


Almonds are a great snack choice! They can last for months when stored correctly. They provide protein and healthy fats. Plus, they have vitamins and minerals like Vitamin E and omega-3 fatty acids. These acids help reduce inflammation caused by arthritis. And, they contain dietary fiber which supports good digestion.

Having a handful of almonds everyday is beneficial. Enjoy them on cereal, oatmeal, salads and more. Plus, they make a great emergency food solution. Just remember to keep them in an airtight container. Lastly, eating almonds can lower the risk of chronic diseases. But, it is important not to have too many since they are high in calories.


Walnuts are an incredibly useful tree nut! They're full of antioxidants, healthy fats, vitamins, minerals and protein. These nuts contain polyunsaturated and monounsaturated fatty acids, which reduce cholesterol and protect from heart disease. Plus, walnuts have polyphenols and vitamin E that act as antioxidants to reduce oxidative stress.

Walnuts can easily be used in many dishes:

  • cereals
  • salads
  • soups
  • sauces
  • smoothies
  • baked goods
  • roasted as a snack

All in all, walnuts are essential to have in your pantry – they're packed with nutrients!

Chia Seeds

Chia seeds are a superfood that come from a plant in the mint family. Ancient cultures used these seeds for medicinal reasons and for their nutritional benefits. Chia is popular with athletes, as its omega 3 fatty acids, fiber and slow-digesting carbs give them energy and stamina. It also helps with blood sugar levels and cholesterol.

These tiny black and white seeds can be eaten raw or cooked and are very versatile. When cooked, they absorb up to 10 times their weight in water, creating a thick gel. This can be used in puddings, cakes, porridge and smoothies. Or, you can grind them for texture, or use them as a crunchy topping on salads or sweet treats like muesli bars or oatmeal cookies! Chia is a high quality source of nutrition in one small seed.

Dried Fruits

Dried fruits are a must-have in your pantry! Shelf life is elongated and they offer essential vitamins and minerals. Yummy flavors, plus easy to store – what's not to love? Let's discuss the top 10 dried fruits for your pantry. Go for it!


Raisins are dried and shriveled grapes, made through dehydration. They are a type of dried fruit, with a sweet and chewy texture and high sugar content. Varieties include sultanas, currants, California raisins and muscatel raisins.

Raisins can be eaten on their own or added to dishes for flavor and texture. They can replace sugar or honey in baking, cereals and snacks. They are small and convenient to store or take on a trip.

Raisins are highly nutritious. They contain dietary fiber, vitamins B6 & K, minerals like iron and potassium and antioxidants with anti-inflammatory properties. Folk medicine has used them to aid digestion and treat urinary tract infections.

You should include raisins in your pantry regularly, due to their many health benefits!

Dried Apricots

Dried apricots are energy and nutrition packed. They have vitamins, minerals, and dietary fiber. Plus, Vitamin A & C. Dried apricots make a yummy snack for on-the-go moments. They can improve the flavor of salads, sides, and desserts.

Need a healthy snack or energy boost? Try dried apricots! They have a sweet taste and a chewy texture. The perfect addition to any food storage pantry.

Dried Cranberries

Dried cranberries are a great pantry staple, especially in emergencies. The sugar and acid content of cranberries is concentrated when dried, giving them an intense flavor and texture that lasts longer than fresh cranberries. They are rich in antioxidants, dietary fiber, and may even relieve urinary tract infection symptoms.

Dried cranberries are versatile and delicious in many dishes, from baked goods to salads. When buying, look for unsweetened varieties with no added sugar or chemicals. Store in an airtight container or bag away from moisture and sunlight for up to one year at room temperature or two years if kept in the fridge or freezer.

Using dried cranberries in recipes means you can reduce (or omit) other sweeteners due to the intense sweetness. Rehydrate dried fruit before adding to hot dishes, like stews and chilis, to preserve its flavor and texture.

Canned Soup

Pick high-protein, calorie-dense canned soups for your emergency pantry. Examples include:

  • Vegetable beef or beef stew soup
  • Chili con carne
  • Ham and bean soup
  • Chicken and vegetable chunky soup
  • Cream of mushroom with roasted garlic and herb soup

Plus, add these items for comfort during tough times:

  • Ramen noodles
  • Canned ravioli or spaghetti with canned sauce
  • Jambalaya or chicken and rice casserole with condensed cream of celery or mushroom soup
  • Canned fruits like peaches, applesauce, and pineapple chunks

Keep in mind, though, canned food won't give you the vitamins you'd get from fresh produce.

Peanut Butter

Peanut butter is a great standby in any pantry. Not only yummy, it's also loaded with nutrition – unsaturated fat, protein and fiber – all essential for a healthy meal. Shelf-stable and versatile, it can be used in many recipes or simply smeared on bread or crackers. Room temperature or fridge – both work!

Peanut butter is an economical way to enjoy a sweet-salty treat without needing to buy fridged meals. Budget-friendly and nutritious – an ideal choice for long-term storage.

Energy Bars

Energy bars are a great emergency food. They are small and last a long time. They don't have as much nutrition as regular food, but they're good for quick energy. Look for bars with lots of carbs and protein, like nuts and dried fruits. Don't get bars with added sugar – they make your blood sugar spike then crash.

Have a variety of flavors or types in your emergency food, to make meals more interesting:

  • Nuts
  • Dried fruits

Canned Juices

Having an emergency food stock is vital. Canned juices are lightweight, can be stored in your pantry and retain vitamins and minerals. Rotate them to maintain taste and nutrition. Here are the top 10 canned drinks to stock:

  1. Apple Juice – Vitamins A and C, plus potassium for heart health.
  2. Cranberry Juice – Antioxidants, manganese and magnesium for the immune system, bones and muscles.
  3. Orange Juice – No added sugars for iron and Vitamin C.
  4. Tomato Juice – More potassium than apple juice!
  5. Prune Juice – B vitamins, calcium, magnesium and iron. Sweet and healthy.
  6. Grapefruit Juice – Vitamin C for cold season and Vitamin A for vision. Plus lycopene for cholesterol.
  7. Vegetable Juice – Vitamin C, Beta-carotene, lutein and lycopene.
  8. Spiced Apple and Carrot Juices – Vitamin A for immunity and skin health. Also easier-to-digest carbohydrates.
  9. Coconut Water – Electrolytes like magnesium and sodium, perfect for outdoor events or hot weather workouts. Low sugar compared to sports drinks.
  10. Mixed Fruit Juices – Natural enzymes, dietary fiber, relief from stomach cramps and ulcers.


Got an emergency? Here are the top 10 items you should always keep in your pantry. They will give you peace of mind with their nutrients. Other food items like canned goods, potatoes, and onions can help too.

Preparing a well-stocked pantry is essential for short-term or long-term emergencies. Stock up on extras once in a while to keep your emergency stockpile fresh. Stocking an emergency food pantry is one way to provide for your family and minimize trips to the store during a crisis.

Frequently Asked Questions

Q1: What are the top 10 emergency foods to have in your pantry?

A1: The top 10 foods to have in your pantry in case of an emergency are: canned beans, canned tuna, canned vegetables, dried fruit, nuts, nut butter, oatmeal, canned soup, crackers, and granola bars.

Q2: How long can you store these emergency foods?

A2: Most of these foods can be stored for up to a year in a cool, dry place. However, if you store them in the refrigerator, they will last longer.

Q3: What are some other emergency foods that I should consider?

A3: Other emergency foods to consider include: canned meats, canned fruits, jerky, powdered milk, dehydrated vegetables, rice, and pasta.

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