TL;DR
Wild plants are generally less calorie-dense than cultivated foods, but some — particularly nuts, seeds, and starchy roots — rival or exceed cultivated equivalents. This table helps you prioritize what to harvest when calories are the limiting factor, and what to harvest when vitamins are the gap.
Reading This Table
Values are per 100g unless noted. "Fresh" refers to raw or fresh-harvested plant. Nutrient values from wild plants vary based on species, season, soil quality, and plant age. These figures represent best available averages from the USDA FoodData Central database and published ethnobotanical nutritional studies.
High-Calorie Wild Foods (Priority for Caloric Emergencies)
| Food | Serving State | Cal | Protein (g) | Fat (g) | Carb (g) | Notes |
|---|---|---|---|---|---|---|
| Hickory nut meat | Shelled, raw | 700 | 13 | 65 | 19 | Highest calorie wild nut |
| Pine nuts (pinyon) | Shelled, raw | 673 | 14 | 68 | 13 | Western North America |
| Hazelnut | Shelled, raw | 628 | 15 | 61 | 17 | Broad North American range |
| Black walnut | Shelled, raw | 619 | 24 | 59 | 9 | High protein and fat |
| Acorn flour | Leached, dried | ~500 | 8 | 15 | 79 | After tannin removal |
| Beechnut | Shelled, raw | 570 | 7 | 50 | 34 | Small nuts, good flavor |
| Sunflower seeds (wild) | Hulled, raw | 584 | 21 | 51 | 20 | Prairie and open areas |
| Jerusalem artichoke | Raw | 73 | 2 | 0 | 17 | Inulin starch — fermented in gut |
| Cattail starch (extracted) | Dried | ~375 | 6 | 1 | 86 | Year-round root access |
| Acorn (white oak) | Raw, before leaching | 387 | 6 | 24 | 41 | Before tannin removal |
Starchy Roots and Tubers
| Food | Serving State | Cal | Protein (g) | Fat (g) | Carb (g) | Notes |
|---|---|---|---|---|---|---|
| Cattail root starch | Extracted, wet | ~100 | 1 | 0 | 24 | Per 100g wet starch |
| Jerusalem artichoke | Cooked | 76 | 2 | 0 | 18 | Better digestion when cooked |
| Groundnut (Apios americana) | Boiled | ~95 | 15 | 0.5 | 17 | Notably high protein for a root |
| Wild parsnip | Cooked | 75 | 2 | 0.3 | 18 | Similar to cultivated parsnip |
| Burdock root (gobo) | Boiled | 72 | 2 | 0.1 | 17 | Prebiotic fiber |
| Wild carrot | Cooked | 41 | 1 | 0.2 | 10 | First-year root only |
| Camas bulb | Pit-roasted | ~100 | 2 | 0.5 | 23 | Requires long cooking |
Wild Greens (Cooked Unless Noted)
| Food | Serving State | Cal | Protein (g) | Vitamin C (mg) | Vitamin A (IU) | Notes |
|---|---|---|---|---|---|---|
| Stinging nettle | Cooked (100g) | 42 | 7 | 30 | 2,011 | Highest protein wild green |
| Lamb's quarters | Raw (100g) | 43 | 4 | 80 | 5,801 | Exceptional vitamin A |
| Dandelion greens | Raw (100g) | 45 | 3 | 35 | 5,087 | Common, nutritious |
| Watercress | Raw (100g) | 11 | 2 | 43 | 3,191 | Vitamin K very high |
| Purslane | Raw (100g) | 16 | 2 | 21 | 1,320 | Omega-3 source |
| Wild violet leaves | Raw (100g) | ~40 | 3 | 150-200 | 3,000+ | Very high vitamin C |
| Chickweed | Raw (100g) | 19 | 2 | 12 | 470 | Winter/spring green |
| Wood sorrel | Raw (100g) | 30 | 2 | 56 | — | Oxalic acid — moderate use |
| Miner's lettuce | Raw (100g) | 19 | 2 | 32 | 1,200 | Winter/spring Pacific NW |
| Garlic mustard leaves | Raw (100g) | ~30 | 3 | 85 | 2,300 | Invasive, abundant |
| Fireweed young shoots | Cooked (100g) | ~45 | 3 | 80 | 2,100 | Spring/post-fire |
| Cattail shoots | Cooked (100g) | ~40 | 2 | 12 | 180 | Spring only |
Fruits and Berries
| Food | Serving State | Cal | Protein (g) | Vitamin C (mg) | Notes |
|---|---|---|---|---|---|
| Wild blackberry | Fresh (100g) | 43 | 1.4 | 21 | Common, widely available |
| Wild raspberry | Fresh (100g) | 52 | 1.2 | 26 | Forest edges and burns |
| Wild strawberry | Fresh (100g) | 33 | 0.7 | 59 | More vitamin C than cultivated |
| Elderberry (blue/black) | Fresh (100g) | 73 | 0.7 | 36 | Cooked only; good vitamin C |
| Serviceberry | Fresh (100g) | 85 | 1.3 | 9 | Higher calorie than most wild berries |
| Huckleberry | Fresh (100g) | 57 | 0.7 | 10 | Western North America |
| Autumn olive | Fresh (100g) | 60 | 1.2 | 20 | High lycopene |
| Chokecherry | Fresh (100g) | 58 | 1.0 | 10 | Very astringent raw |
| Persimmon (wild) | Ripe fresh (100g) | 127 | 0.8 | 66 | High calorie for a fresh fruit |
| Pawpaw | Fresh (100g) | 80 | 1.2 | 18 | Highest calorie native North American fruit |
| Mulberry | Fresh (100g) | 43 | 1.4 | 37 | Common in urban areas |
| Rose hips (fresh) | Fresh (100g) | 162 | 1.6 | 426 | Exceptional vitamin C |
| Hawthorn berries | Fresh (100g) | 52 | 1.0 | 21 | Mealy, better cooked |
| Sumac berries | Dried (10g) | 15 | 0.2 | Moderate | Used as tart flavoring |
Nuts (Comparison)
| Food | Cal/100g | Protein (g) | Fat (g) | Best Harvest Window |
|---|---|---|---|---|
| Hickory (shagbark) | 700 | 13 | 65 | Sep-Oct |
| Pine nut (pinyon) | 673 | 14 | 68 | Aug-Oct |
| Hazelnut | 628 | 15 | 61 | Aug-Sep |
| Black walnut | 619 | 24 | 59 | Sep-Oct |
| Beechnut | 570 | 7 | 50 | Sep-Oct |
| Acorn flour (leached) | ~500 | 8 | 15 | Year-round (stored) |
Mushrooms
| Food | Cal/100g fresh | Protein (g) | Fiber (g) | Notes |
|---|---|---|---|---|
| Chanterelle | 38 | 1.5 | 3.8 | Low calorie but excellent flavor |
| King bolete (porcini) | 22 | 3.7 | 3.5 | Good protein for a mushroom |
| Morel | 31 | 3.1 | 2.8 | Spring only, always cook |
| Hen of the woods (maitake) | 31 | 1.9 | 2.7 | Good B vitamins |
| Giant puffball | 25 | 3.5 | 2.1 | Mild flavor, widely available |
| Chicken of the woods | 33 | 2.8 | 3.0 | Substantial protein |
Survival Caloric Planning Reference
Daily Caloric Requirements by Activity Level
| Activity Level | Calories/Day |
|---|---|
| Resting (minimal activity) | 1,200-1,500 |
| Light activity (camp life) | 1,500-2,000 |
| Moderate activity (hiking, gathering) | 2,000-2,500 |
| Heavy activity (labor, travel) | 2,500-3,500+ |
Wild Food Required to Meet 2,000 Calories
| Food | Amount Needed | Realistic Harvest Time |
|---|---|---|
| Hickory nuts (shelled) | 285g (~10 oz) | 2-4 hours cracking |
| Acorn flour | 400g | 4-8 hours total processing |
| Cattail starch | 530g wet starch | 2-3 hours at productive stand |
| Mixed wild greens | ~4,400g (10 lbs!) | Unrealistic as sole source |
Key insight: Wild greens cannot meet caloric needs alone. Nuts, starchy roots, and animal protein are necessary for caloric adequacy in a survival scenario. Greens provide vitamins and minerals that stored food lacks.
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Sources
- USDA FoodData Central
- Wild Plant Nutritional Studies - Journal of Food Composition and Analysis
- Samuel Thayer - Nature's Garden
- Moerman - Native American Ethnobotany
Frequently Asked Questions
What wild plant has the most calories?
Dried nuts and seeds lead the caloric rankings: hickory nuts (700 cal/100g), pine nuts (670 cal/100g), black walnut (620 cal/100g), and hazelnut (630 cal/100g) are the highest-calorie wild foods. Among starchy plants, dried acorn flour runs about 450-500 cal/100g. Fresh greens and fruits are much lower — typically 20-80 cal/100g.
Which wild plant has the most vitamin C?
Rose hips are exceptional — 400-1,200 mg of vitamin C per 100g fresh (compared to 50mg in a fresh orange). Dried rose hips retain vitamin C well. Pine needles steeped as tea also provide significant vitamin C. Among wild greens, violet leaves, dandelion greens, and watercress are strong sources.
How much protein do wild plants contain?
Wild greens average 2-4% protein by fresh weight — similar to cultivated vegetables. Stinging nettle is notably higher at about 7% protein when fresh, 25% when dried. Legume seeds (groundnut, wild beans) provide 15-25% protein. Nuts average 10-20% protein with high fat.
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