Wed. Oct 20th, 2021

Protein is one of the most important elements to have in your diet. Protein aids in the repair and creation of new cells in the body, as well as the maintenance of muscular mass. It’s especially important if you have young children. In the event of an emergency, you’ll want to make sure you have a variety of protein sources in your food storage.

When we think of protein, we usually think of large pieces of meat that will keep us going for a long time. You still need protein sources even if meat is expensive, scarce, or risky to hunt in your location. Here are 20 protein options that are both nutritious and delicious to add to your food storage.

Best Protein Sources to Add to Your Food Storage

Beef Jerky

If fresh beef is unavailable, dried and cured meat is the next best option. Beef jerky has an average of 11 grams of protein per serving. It also lasts a long time, thus a large amount can last a family for quite some time.

Black Beans

Purchasing beans in dry form is a fantastic method to save money and ensure that you have fresh beans anytime you want them. Black beans are excellent because half a cup of cooked beans contains 8 grams of protein. You can also keep black beans in your food storage in cans, though the price may fluctuate if you only buy canned kinds.

Brown Rice

Brown rice is a great addition to your food storage when compared to white rice because whole grains are more nutritious than refined grains. Cooked brown rice has roughly 5 grams of protein and 2 grams of fiber per cup. During an emergency, brown rice will provide you with your daily doses of healthy grains, allowing you to stay alert and continue to grow muscle.

Canned Salmon

Salmon is a superfood that contains healthy fat omega-3 fatty acids as well as other elements necessary for good health. Furthermore, a regular-sized tin of salmon contains 36 grams of protein! This balanced fat and protein intake will keep you going for a long time.

Canned Tuna

Canned tuna is more ubiquitous than canned salmon and may be found in practically every pantry in the United States. It’s delicious as a quick snack, salad, or casserole. Tuna tins provide roughly 26 grams of total protein, as well as omega-3s and other antioxidants. A tuna-noodle casserole made using a can of tuna, dry noodles, and canned soup is a budget-friendly emergency comfort food.


Chickpeas, both dry and canned, are an essential food storage item. Chickpeas that have been soaked and dried make great stews and soups. Hummus can be made with canned chickpeas. Aquafaba, the canning liquid, can be beaten into vegan whipped cream or folded into an egg souffle. 6 grams of protein are found in 12 cups of cooked chickpeas.


Edamame is one of the most protein-rich foods on the planet, despite being a fresh item that is difficult to preserve without refrigeration. If you live in an area where you can produce soybeans on your farm, it’s worth it just for the nutrients. 1 cup of boiling or steamed edamame pods has roughly 18 grams of protein.


You will be blessed with daily fresh eggs if you raise hens on your property. While eggs can be stored without refrigeration for a long time, you should eat them as soon as they are laid. A single egg has 6 grams of protein, providing a nutrient-dense meal. For a large serving of egg salad to feed the family at lunchtime, boil and mash your excess eggs with mayonnaise. Alternatively, go out and buy some pickled eggs.

Hemp Seeds

Hemp seeds are crispy protein pockets that go great with whole-grain cereal, smoothies, and on top of yogurt. Hemp seeds contain just under 10 grams of protein in three tablespoons. These low-cost seeds are the ideal nutritious supplement to an otherwise uninteresting snack.

Kidney Beans

Kidney beans, like black beans, have a significant amount of protein. Kidney beans are a terrific ingredient to keep on hand for a pantry minestrone or chili. Kidney beans have roughly 14 grams of protein per cup and are highly satisfying. Kidney beans are available in both dried and canned forms.


Lentils are a type of legume that is commonly sold dry and soaked before being added to soups or stews. Because of their high protein content, they are a popular vegetarian meat replacement. Eggs, root vegetables, and spices, among other things, can be used to make a loaf of cooked lentils in the form of meatloaf. Lentils have roughly 18 grams of protein per cup.


Oats should be present in every food storage for a variety of reasons. Oats may be turned into flour and used to make bread, pancakes, and cakes, among other things. Porridge, cereal, and energy bars can all be produced with them. A half-cup of oats has roughly 6 grams of protein. Cooking them with 2 percent milk and chopped almonds will boost the protein content.

Peanut Butter

Peanut butter is one of the most protein-dense nut butter available. It has a lengthy shelf life, provides adequate energy, and is quite filling, making it the ideal survival food. It’s also quite inexpensive! Peanut butter has 8 grams of protein per 2 tablespoons, depending on the brand. For even more protein, keep whole peanuts available.


These tiny green vegetables may be hated by kids, but they’re loaded with protein. A half-cup of fresh peas contains approximately 8 grams of protein, while a half-cup of dried peas contains approximately 24 grams. Fresh peas can be produced on your homestead, but canned varieties are a good food storage choice. Brown fried rice cooked with pantry goods can include peas.

Powdered Milk

Survivalists must get creative because dairy milk in cold storage may not be available during a survival emergency. You may have fresh milk at any moment by keeping powdered milk in your food storage and combining it with water. A quarter-cup portion of powdered milk has roughly 8 grams of protein.

Pumpkin Seeds

Pumpkin seeds have some of the greatest protein levels when compared to other seeds. Oats, cereals, baked goods, trail mix, and other emergency foods can all benefit from them. Pumpkin seeds have 12 grams of protein in a 1-cup meal. They last a long time as well.


Quinoa is a cereal grain that has one of the highest protein content of any cereal grain. It has a lengthy shelf life and is purchased in a dry state. Quinoa is a nutrient-dense superfood that is high in vitamins and minerals. Despite the fact that it is a whole grain, it is gluten-free. This protein-dense grain has an 8-gram protein content per cup.


Sardines are a type of oily fish that is usually sold in tins. They are anti-inflammatory and contain omega-3 fatty acids. While they have a strong odor, they are also high in nutrients. Their protein level cannot be equaled, which is especially important in a food emergency, so have them on hand. Sardines have an average of 22g of protein per 100g serving! Serve these fish as a topping for crackers or in soups.

Sunflower Seeds

Sunflower seeds are one of the most cost-effective commodities on this list because they are cheap to buy and easy to collect from the plant. Sunflower seeds can be added to any salad to improve the protein content. Sunflower seeds have roughly 3g of protein in a quarter-cup serving.

Whey Protein Powder

Protein powder has a one-year shelf life, making it ideal for food storage. Whey protein is one of the more expensive goods on the list, but a large container will last a long time. Add protein powder to your cereals, oatmeal, morning beverages, or baked goods in your favorite taste. On average, one scoop of protein powder contains 17 grams of protein.

Bottom Line: Best Protein Sources For Your Emergency Food Stash

Protein is essential in an emergency food situation, therefore having a large supply of supplementary protein sources in your food storage is a valuable addition. All of the protein-rich foods on this list are inexpensive, easy to find, and delicious. Make a protein-dense recipe with two or more of these components to feed your family for another day. You can never have enough protein sources in your pantry!

By Beth

I'm Beth Nunes, the proprietor of preparing in the city. My family is the most important thing in the world to me. I couldn't bear the thought of my three small children going hungry, so I became obsessed with finding simple and practical ways to be prepared for the future by building food storage and gathering other emergency preparedness items.

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