Whether you’re prepping for an emergency or just want to have a nutritious, well-stocked pantry, this list of healthy, non-perishable foods is super helpful to have around.
What are non-perishable foods?
Non-perishable foods have a longer shelf life and don’t go bad as fast as foods that need to be refrigerated.
These are the items you’re going to want to stock up on to get you through a natural disaster like a hurricane or other emergencies where you may not have electricity.
You may not even be going through an emergency at all.
Maybe you need a list of non-perishable foods because you’re a college student in a dorm, need food for travel, or are going camping.
Whatever your reason for needing this list, I know you will find value in it.
By the way, if you have to stay home because of an emergency but have power, make the freezer your friend. For those of you with power, there is also a section on freezer foods.
These are foods that are perishable but, when frozen, can last a long time.
If you think you will have power in an emergency, these freezer items are great to have around in addition to the dry and canned non-perishable items.
Also, keep in mind that some of the non-perishable items need to be refrigerated once opened.
Healthy Non-Perishable Foods
There are so many non-perishable shopping lists out there, but I noticed a shortage of healthy non-perishable food ideas.
That’s why I created this, to give you some healthy options while bunkered down.
Now, I would like to point out that in times of emergency, I know some healthy options may not be available.
Maybe you’ve gone to the grocery store and found the aisles picked over. There comes a point where eating healthy gets sacrificed for survival.
You may not have healthy options in this situation, and that’s perfectly okay too,
However, I’m assuming because you’re here looking at this list, there probably are some healthy food items available to you.
One quick note…
Just wanted to mention that the term “healthy foods” is sometimes subjective.
For example, maybe you find that whole grains aren’t part of your diet, for others they’re a healthy staple.
This list is not made for one diet or person in particular.
My best advice is to find the foods on this list that work for your healthy lifestyle.
Aim for a well-balanced food supply.
Make sure you are getting enough protein, carbohydrates, and fat.
You don’t want all carbs and say no protein sources.
Stock up on your favorite spices, flavorings, and condiments.
Many times eating canned foods can be pretty bland.
Have some of your favorite spices and flavorings on hand to jazz up your food.
Pick foods you normally would eat.
At some point, if an emergency doesn’t happen (which I hope), your stockpiled food will eventually go bad.
In this case, you want the foods to be ones you actually eat normally so you don’t just end up throwing foods away when they expire.
Speaking of expiring food, check your supplies every 3-6 months.
Throw out any expired food and eat food that is about to expire and replace it accordingly.
Healthy Non-Perishable Food List
This list contains over 100+ foods that are non-perishable.
Everything is divided into categories, you’ll even find a big section of healthy snack ideas as well!
Dry Non-Perishable Goods
All these grains on this list are whole grains because compared to refined grains, they are packed with way more fiber, vitamins, and minerals.
Choosing whole grains is an all-around healthier choice. Try to stay away from refined grains as much as possible.
Oats (Oatmeal): Stay away from sweetened oatmeal packets as they have added sugar.
Whole Grain Crackers
Whole Grain Cereals
Whole Wheat Pasta
Beans & Lentils
Beans and lentils are a great source of protein and are very filling.
What’s more, bags of dry beans and lentils are very cheap to stock up on.
For space purposes, just some types of beans are listed, although any beans are a healthy choice.
For a healthy way to prepare them, whole beans are healthier than adding lard and making them refried.
Beans: Black, Black Eyed Peas, Garbonzo, Navy, Pinto, White
Lentils: Brown, Green, Red, Yellow, Black
Look for dried or freeze-dried fruit that has no added sugar.
Apricots, bananas, berries, cranberries, coconut, dates, mangos, peaches, prunes, raisins, etc.
Nuts & Seeds
There are so many options when it comes to nuts and seeds, well beyond what is on this list.
Try to avoid nuts or seeds with added sugar or other ingredients.
Canned Non-Perishable Foods For Emergency
Remember, fruit canned in water is a much healthier option than sugary syrup.
Also make sure there is no added sugar on the label.
Unsweetened Apple Sauce: Sometimes canned or in individuals cups. Add cinnamon to it for a tasty treat.
Look for canned vegetables with no added salt or low sodium.
Tomatoes (technically a fruit, most people think of them as a veggie)
Beans: Black, Black Eyed Peas, Garbonzo, Kidney, Navy, Pinto, White, etc.
Fish: Anchovies, clams, oysters, tuna, salmon, sardines
Make sure they are canned in water versus oil. Also, pick low sodium options when available.
Meat: Chicken, chicken breast, turkey
This isn’t anything I have tried, so I can’t speak for the taste. Try to find the lowest sodium option with the least amount of ingredients. Canned chicken breast will be a lot healthier than say SPAM which is very processed.
Nut Butter (No sugar added): Almond, cashew, peanut, sunflower, etc.
Pesto: This one may not be for everyone because it’s high in fat. But pesto is packed with great ingredients like basil, nuts, and olive oil. Do what works for you, or try some in moderation.
Tomato Sauce (No sugar or low sugar)
Soups & Chili
Soups lower in sodium that don’t have a creamy base are going to be a better choice. Look for broth-based soups with whole ingredients.
Amy’s Organic soup is a favorite of mine that has some quite healthy options.
You can also can your own food. Check out this guide for canning your food.
Some of these drinks can be stored for months unopened. Once open they do need to be refrigerated.
Your best bet is to buy smaller sizes of these items and use them right away if you don’t have access to a fridge.
Dairy/ Nut Milk
Nut Milk: Unsweetened almond, cashew, coconut, etc.
Coffee & tea
Coconut water (unsweetened): Needs to be refrigerated once opened
Electrolyte powder to add to water (Make sure they are sugar-free.)
100% Fruit or vegetable juice: This one way can be a little controversial whether it’s healthy or not.
Some people think it’s fine; others find it has too much sugar. Do what works for you. It needs to be refrigerated once opened.
Water: Obviously, the most important drink to stock up on.
What are good non-perishable snacks that are healthy?
If you are looking for a great list of healthy snacks, I found some great ideas for you!
Healthy Non-Perishable Snacks
Some of these foods, like dried fruit and nuts, were mentioned before, but I also wanted to include them on this list of healthy snack ideas that are non-perishable.
Apple Sauce (Unsweetened)
Canned fruits & veggies (Refer to the huge list at the beginning of the post.)
Dried Fruit (The types are listed earlier in this post.)
Nuts, seeds, trail mix (Different types listed earlier in this post.)
Jerky: Grass-fed beef, turkey
(Keep an eye out for no or low sugar. Try to stay away from additives and coloring. Grass-fed beef or turkey jerky is the most healthy.)
Veggie Chips or Sticks
Soy Sauce (Low Sodium)
Non-Perishable Baking & Cooking Items
You may or may not have the ability to cook, but I wanted to still give you guys some options to have around.
This part isn’t too extensive; you probably know better than me what items you need to stock up on for your baking and cooking needs.
Everyone’s ideas of baking and cooking in a healthy way are pretty different; that’s why I’m leaving a lot of it up to you.
Baking soda & powder
Broth: Chicken, beef, etc.
Dry herbs & spices: Basil, cilantro, cinnamon, cumin, ginger, etc.
Ghee (Clarified Butter) – This doesn’t need to go into the fridge after opening.
Flour: Almond, coconut, whole wheat, etc.
Oils: Avocado, coconut, olive, sesame, etc.
Salt & Pepper
Supplements & Medications
Have a good multivitamin on hand because, in a worst-case scenario where you aren’t getting all the nutrients you need, you’ll still be covered.
Also, make sure you stock up on any medications you need as well.
Babies, Kids & Pets
Don’t forget to stock up on baby and kid essentials and food. Stock up on dry and/or wet food for your fur babies (pets) as well!
Freezer Food List
Even though this is a non-perishable food list, I wanted to give you guys some frozen options.
Depending on the emergency circumstances, you may have power and access to your freezer.
If this is the case, you can fill your freezer with plenty of nutritious options.
Frozen bread will last three to six months, and frozen tortillas around three months.
Whole Wheat Bread
Whole Wheat Tortillas
When freezing meat or other protein sources, the freezer will dramatically increase the amount of time it takes for those items to spoil
Meat: Chicken, turkey, Grass-fed beef,
Egg Muffins: Make egg muffins ahead of time and pop in the microwave to reheat.
Check out these egg muffin recipes.
Fruits & Vegetables
So many types of fruits and vegetables can be purchased already frozen. Another option that is typically cheaper, depending on the item, is to cut up fresh produce and store it in Ziploc freezer bags.
Packaged Frozen Meals
There are some great healthy options out there when it comes to frozen meals. Look for frozen meals that are low in sodium and have real ingredients you can pronounce.
Homemade Frozen Meals
You may not have time to prep meals, but if you do make some freezer dinners to have on hand.
Here are some healthy freezer meal recipes for you to make.
Non Perishable Foods To Donate
One last thing, I wanted to mention besides the freezer items, this is a handy list if you’re looking for non-perishable foods to donate to different organizations.
In times of emergency or in the best of times, many non-profit organizations are looking for food donations to help the less fortunate.
Whatever your reason for checking this list out, sending good thoughts your way that you and your loved ones are safe if you are in or prepping for an emergency situation.
Do you have any more healthy, non-perishable food ideas? I’d love to hear them and maybe add them to this list.
About the Author
Annie Brown is a frugal living expert and the founder of Savvy Honey.
Her expert advice has also been featured in Buzzfeed, MSN, Yahoo Finance, GOBanking Rates, Woman's Day, The Spruce Crafts, and more.