15 Foods You Need in Any Emergency
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15 Foods You Need in Any Emergency

Natural disasters, power outages, and other unexpected events can leave you scrambling for something to eat — unless you planned ahead and stocked up on these shelf-stable supplies.
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Updated on January 17, 2025
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15 Foods You Need in Any Emergency

Learn about the best shelf-stable foods to stock your pantry with, ensuring you're ready for any situation.

Maybe you used to define a dinner emergency as running out of breadcrumbs halfway through making chicken Parm. But over the last few years, many of us have had a glimpse of situations that are much more dire: power outages, natural disasters, and damaging weather events that have forced us to reevaluate our usual kitchen operations.

If there is a lesson to be learned from this misforune, it’s this: It pays to plan ahead. Stocking your pantry with healthy and shelf-stable foods means you’ll never go hungry, and you’ll always have a solid meal strategy in place. And that can help with regular, run-of-the-mill emergencies, too.

Below is a list of emergency foods to keep stashed in your pantry. As the U.S. Department of Agriculture (USDA) notes, unless otherwise indicated, their shelf life ranges from one month to five years.

1

Low-Sodium Canned Beans and Other Legumes

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Don’t just stick to beans: The entire category of legumes, which includes lentils and dried peas, is a top plant-based source of fiber and protein, according to research.

From traditional red beans and rice to homemade hummus, legume recipes come together quickly, with minimal prep or additional ingredients. And when you add beans to foods like brown rice, you’re creating what is known as a complete protein. Complete proteins have all the essential amino acids (the building blocks of protein) your body needs to stay healthy, according to Cleveland Clinic.

 Other complete proteins mostly come from animal sources, which tend to be more perishable.
The one caveat about canned foods in general: They tend to contain a lot of sodium. For example, canned black beans

 have 400 milligrams (mg) of sodium per half-cup serving, which is 17 percent of the recommended amount of sodium for the day, according to the American Heart Association.

To get around that, opt for a no- or low-sodium brand at the market, and if you buy low-sodium, give it a thorough rinse before use to reduce the amount of sodium. Bonus: Canned beans don’t need to be cooked, so if you’re without power, you can open a can and enjoy!

Shelf life: Two to five years

2

Dry Whole Grains

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Whole grains are an incredibly nutritious part of any meal, whether you’re in a state of emergency or not. One study found that the more servings of whole grain foods in your diet, the lower your risk of developing coronary heart diseases, diabetes, obesity, and certain gastrointestinal disorders.

There are plenty of whole-grain options available to keep things interesting.

In general, people tend to use whole grains in savory dishes, but they’re equally delicious and beneficial in sweet dishes. For example, old-fashioned rolled oats, steel-cut oats, and quinoa all make great breakfast options. They will store best in their whole (rather than ground) form. The grains that tend to last the longest include barley, brown rice, popcorn (yes, it counts!), farro, spelt, oats, and quinoa.

Shelf life: One to three years in the pantry (longer in the freezer)

3

Unsalted Nuts and Seeds

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Nuts and seeds are a great calorie-dense staple, rich in fiber, plant-based protein, and healthy fats, according to research.

 They are also incredibly versatile. You can enjoy a handful as a snack; sprinkle some on top of oatmeal, yogurt, and salads; or even use them in place of breadcrumbs on meat, poultry, or fish before baking.

They’re perfect in an emergency because, while they can be added to almost any dish, they don’t have to be cooked. If you don’t have power, go nuts! And don’t forget seeds — chia, flax, sesame, and sunflower seeds all contain those healthy fats and fiber, too. And chia and ground flaxseeds are both sources of heart-healthy omega-3 fatty acids.

Shelf life: Six to 12 months (bagged), 12 to 24 months (canned)

4

Natural Nut and Seed Butters

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These have all the benefits of nuts and seeds but in spreadable form, so you can liven up your toast or smoothie or make a good old-fashioned sandwich. Watch out for processed varieties that add salt and sugar to their jars; ideally, you want an ingredients list that’s just nuts or seeds, with maybe a little salt. Any other ingredients are unnecessary additives, so skip them.

Shelf life: Six to 24 months unopened, 2 to 3 months once opened when stored at room temperature

5

Tinned Low-Mercury Fish Packed in Water

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Canned goods are known to last a long time, but canned meats often earn a bad rap (looking at you, canned ham!) because they tend to be highly processed and packed with sodium, as research has found.

 Instead, pack your pantry with cans or pouches of fish, such as salmon and tuna, that’s packed in water (not oil) to keep calories in check. If it’s tuna that floats your boat, opt for chunk light tuna over white or albacore; it’s lower in mercury, according to the Environmental Defense Fund (EDF), which can cause neurological symptoms, especially in young children.

The EDF recommends limiting tuna to once per week and choosing other healthy fish, such as salmon, the rest of the time. Both salmon and tuna are excellent sources of protein and healthy fats (especially heart-healthy omega-3s),

 and, like the best foods in an emergency, they can be enjoyed straight out of the can. Who ever said an emergency can’t be an adventure, too? If you have the time and tools, mix in a little bit of olive oil, vinegar, and pepper (more on these later in the list) for a simple but delicious salmon or tuna salad.

Shelf life: Two to five years

6

Canned Fruits and Veggies

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Like other canned foods, fruits and veggies can have added sodium, but a study found that these foods in canned form are not a significant source of sodium in the American diet and that eating canned foods frequently was actually associated with a higher total nutrient intake.

 You can always opt for fruit packed in its own juices and vegetables that have no added salt, or you can drain and rinse these foods.
Canned produce is sometimes viewed as nutritionally “less than” its fresh or frozen counterparts, but canned produce may be nutritionally comparable to fresh or frozen.

 In fact, some nutrients are more readily available to the body after the canning process, and you can’t beat the convenience in or out of an emergency situation.
Canned tomatoes (technically a fruit) can be added to a number of dishes to add color, flavor, and boosts of fiber, vitamin C, and lycopene, which research has shown is better absorbed by your body when the tomatoes are cooked.

Shelf life: One to five years (depending on acidity)

7

Dried Fruit

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Fresh or frozen fruit is always the richest source of vitamins, minerals, and fiber. While dried fruit still contains much of this, it can lose some of its vitamins during the drying process.

 Additionally, dried fruit often has sugar added to it, and because most of the water has been removed, it is much easier to eat a larger portion of dried fruit, and the calories and sugar from dried fruit can add up quickly. But dried fruit is a good backup when fresh or frozen varieties aren’t available.
Apples, pineapple, and cranberries are just a few of the many fruits that can be dehydrated, and dried fruit was associated with improved diet quality overall in one study.

Removing the majority of the water from fruit makes it last much longer in your pantry, and dried fruit is another ready-to-eat food that can be grabbed in an emergency or any day of the week. Mix with a handful of nuts for a quick and easy trail mix. Just be sure to choose a dried fruit that has as little added sugar as possible, since you don’t want to derail your longer-term health goals or experience a sugar crash during a disaster. It’s preferable to purchase dried fruit with no added sugar in the ingredient list, but if that isn’t possible, stick to the ¼ cup serving recommended by the American Heart Association, or less, when enjoying dried fruit.

Shelf life: Six months (unopened), one month (opened)

8

Jerky

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Jerky is the very definition of a perfect emergency food because enough water has been removed to prevent the growth of microorganisms at room temperature.

 It’s been a favorite of modern-day hikers and other people on the move for centuries, and today you can find versions made from anything: beef, venison, alligator, even mushrooms. As with dried fruit, jerky is dehydrated to remove the majority of the water from the main ingredient. Meat-based jerky is a high-protein snack, packing 11 grams (g) of protein per 1 ounce (oz) serving.

 This will help keep you feeling full until your next meal.

Shelf life: One year if commercially prepared

9

Shelf-Stable Milk

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Powdered milk dropped in popularity over the past few decades, but it has experienced a bit of a resurgence in recent years, especially during the early days of the COVID-19 pandemic. If your power is out, all you need to do is add the powder to water and mix.

You can also stock your shelves with liquid milk that has been treated with ultra-high temperature processing (UHT) to make it shelf-stable. Brands like Horizon offer this kind of milk in cardboard Tetra Pak packaging, but one study found that storage temperature may still affect the milk’s quality, so it’s best to keep it stored at around 68 degrees F or below.

Nutritionally, UHT milk is practically identical to other cow’s milk: It packs over 8 g of protein and is a good source of vitamins A and D as well as an excellent source of calcium, according to the USDA.

If you’re vegan or lactose-intolerant, look for a Tetra Pak shelf-stable dairy-free milk that matches dairy milk’s nutritional profile as closely as possible. Unsweetened soy milk, for instance, is a great alternative.

Shelf life: Dry milk, three to five years at cool temperatures; Tetra Pak milk boxes, six months

10

Bottled Water

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Safe water is the No. 1 must when it comes to emergency preparedness because adequate water intake each day is essential to maintaining good health. Place a couple of gallons of spring water in the basement or the back of the pantry so that they’re there if you need them. This is especially important if you have well water, as you may lose access to your water if the power goes out and electric pumps fail.

According to the Academy of Nutrition and Dietetics, the average adult woman should drink about 9 cups of water per day, and the average man should have about 13 cups each day, so have enough on hand to keep your family properly hydrated for at least a few days.

Shelf life: Will last indefinitely, but it’s best to replace bottled water after a few years

11

Root Vegetables

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Root vegetables can last much longer than other produce. Farmers’ Almanac offers this cool (literally) hack: Store your root vegetables upright buried in sand between 32 and 40 degrees F, and they’ll last up to five months.

If you’re avoiding white-fleshed potatoes because they’re “bad” for you, think again. When prepared whole (that is — not in the form of potato chips or french fries), potatoes with the skin on are a good source of fiber, folate, niacin, and phosphorus, as well as an excellent source of potassium and vitamins B6 and C.

 And their orange-hued cousins, sweet potatoes, are excellent sources of vitamin A — packing more than 100 percent of the recommended daily value in just one 5-inch sweet potato.

Shelf life: Two to five months if stored in sand between 32 and 40 degrees F

12

Sodium-Free Stock or Broth

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Whether you prefer the flavor of vegetable, beef, or chicken, stock and broth can be used in a wide variety of recipes and as the base for a quick soup using some of the ingredients discussed above, such as canned tomatoes and black beans. Opt for no-salt-added brands to better control how much salt is in your final soup. The terms “stock” and “broth” are often used interchangeably, but they are technically different. Broth is made from boiling meat or vegetables, while stock is made from bones.

Shelf life: Twelve to 24 months for dry bouillon; two to three years for unopened canned broth; three years for broth in aseptic packages

13

Olive Oil

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Olive oil is packed with heart-healthy monounsaturated fats, which may help lower the risk of heart disease.

 Olive oil is a staple for a reason. It can be used in a variety of ways, from cooking to making your own heart-healthy dressing. Just be sure to store it properly to extend its shelf life as much as possible.
Olive oil is an incredibly nutritious part of a healthy diet. In fact, one report cited olive oil as one of the main reasons that people who follow the Mediterranean diet are so healthy,

 and regular consumption of olive oil is associated with improved heart health and decreased risk of certain types of cancer. What better way to keep your nutritional goals on track even in the face of adversity?
Shelf life: Six to 12 months unopened, 3 to 5 months once opened

14

Vinegar

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What is oil without vinegar? Sure, it’s shelf-stable, but it’s also incredibly versatile and can be used to kick up the flavor in a number of dishes. And it’s incredibly low in calories, adding loads of flavor without affecting your diet. Vinegar can be added while cooking or paired with olive oil in a deliciously simple dressing for meat, poultry, fish, vegetables, or whole grains.

Shelf life: Replace within two years if unopened, one year if opened

15

Dried Herbs and Spices

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You may already have plenty of these on hand, but it’s worth noting that herbs and spices are an important part of any preparedness pantry, especially if the electricity has failed and you’re making meals from the shelf-stable ingredients above. Herbs and spices will add a depth of flavor that might be lacking otherwise from such simple fare. Plus, herbs are a rich source of antioxidants, making them an excellent addition to any healthy diet.

Shelf life: One to two years for dried herbs; two to three years for ground spices; three to four years for whole spices.

The Takeaway

  • It’s essential to stock your home with healthy, shelf-stable food in case a natural disaster or other emergency strikes. Many foods can last for months or years in a pantry.
  • It’s possible to cook healthy, balanced meals — even without access to a refrigerator — and in some cases without even an oven or stove.
  • Food such as legumes, dry whole grains, nuts, canned fish, and dried fruit are among the healthiest and tastiest foods to store in your pantry.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Shelf-Stable Food Safety. U.S. Department of Agriculture Food and Safety Inspection Service. October 24, 2024.
  2. Montejano-Ramirez v et al. The Importance of Lentils. Agriculture. January 7, 2024.
  3. What Are Complete Proteins? Cleveland Clinic. December 6, 2022.
  4. Black Beans. USDA FoodData Central. March 2019.
  5. Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.
  6. Prasadi N et al. Dietary Fibre From Whole Grains and Their Benefits on Metabolic Health. Nutrients. October 5, 2020.
  7. Storing Whole Grains. Oldways Whole Grains Council.
  8. Gonçalves B et al. Composition of Nuts and Their Potential Health Benefits — an Overview. Foods. February 23, 2023.
  9. Shelf Life of Food Bank Products. Greater Pittsburgh Community Food Bank.
  10. Home Food Storage. University of Nebraska-Lincoln.
  11. Dunteman AN et al. Compendium of Sodium Reduction Strategies in Foods: A Scoping Review. Comprehensive Reviews in Food Science and Food Safety. February 24, 2022.
  12. Mercury in Tuna: Is Canned Tuna Safe? Environmental Defense Fund.
  13. Omega-3 Fatty Acids. National Institutes of Health. July 18, 2022.
  14. Comerford KB. Frequent Canned Good Use Is Positively Associated With Nutrient-Dense Food Group Consumption and Higher Nutrient Intakes in U.S. Children and Adults. Nutrients. July 9, 2015.
  15. Are Canned Foods Nutritious for My Family? Academy of Nutrition and Dietetics. November 28, 2023.
  16. How Healthy are Tomatoes? University of Illinois Urbana-Champaign. August 6, 2024.
  17. Introduction to Food Dehydration. University of Missouri Extension. January 2021.
  18. Sullivan VK et al. Consumption of Dried Fruits Is Associated With Greater Intakes of Underconsumed Nutrients, Higher Total Energy Intakes, and Better Diet Quality in US Adults: A Cross-Sectional Analysis of the National Health and Nutrition Examination Survey, 2007–2016. Journal of the Academy of Nutrition and Dietetics. July 2021.
  19. Fruits and Vegetables Serving Sizes Infographic. American Heart Association.
  20. Jerky Safety. University of Kentucky College of Agriculture, Food, and Environment.
  21. Beef Jerky. USDA FoodData Central.
  22. Karlsson MA et al. Changes in Stability and Shelf-Life of Ultra-High Temperature Treated Milk During Long Term Storage at Different Temperatures. Heliyon. September 12, 2019.
  23. UHT Milk. USDA FoodData Central. January 6, 2022.
  24. How Much Water Do You Need? Academy of Nutrition and Dietetics. May 17, 2024.
  25. How to Create and Store an Emergency Water Supply. Centers for Disease Control and Prevention. August 28, 2024.
  26. How to Store Root Vegetables, Without a Root Cellar. Farmers’ Almanac. January 17, 2024.
  27. Potato, Russet, flesh and skin, baked . USDA FoodData Central.
  28. Sweet Potato, raw, unprepared. USDA FoodData Central.
  29. Stock vs. Broth: What’s the Difference? KitchenAid.
  30. Zia M et al. Olive Oil Consumption and Risk of Cardiovascular Disease and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. Frontiers in Nutrition. October 18, 2022.
  31. Gaforio JJ et al. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report . Nutrients. September 1, 2019.
  32. Paur I et al. Antioxidants in Herbs and Spices. National Library of Medicine.
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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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