Garden Vegetable Calories List

planting-vegetables

While deciding which vegetables to grow in your ‘survival garden’, among the many things to consider might be the number of calories that you will get in return for the vegetables that you choose to grow.

During a time when you’re literally growing a vegetable garden to seriously help cut the grocery bill and/or ‘to survive’, it will be especially important to maximize your caloric return for your time and effort.

When it comes to survival & level 4 preparedness (self sufficiency), your gardens will need to produce calories. Lots of vegetables are low in calories, but there are some which carry a fairly good load.

Note: This was originally posted during 2015 however I’m re-posting for your benefit and renewed comment.

 
All quantities in the vegetables list below have been normalized to 100 grams (3.5 ounces or about 1/4-pound) so as to compare properly.

That said, some of the foods are not typically consumed in these amounts – however the results will let you know where they are with regards to calories.

Note: Nutrition is not accounted for in this list.

The food calorie data for each item was determined based on the common method of consuming the item (some are consumed raw whereas others are typically boiled, etc..).

 

Number Of Calories In Vegetables (CHART – GRAPH)

how-many-calories-in-vegetables

 

List Of Vegetables And Their Calories

Normalized to 100 grams (3.5 ounces, or about 1/4-pound)

Beans, Pinto, Navy (143 calories)
Yams (116 calories)
Potato (86 calories)
Corn (86 calories)
Peas, Green (84 calories)
Sweet Potato (76 calories)
Parsnip (71 calories)
Grapes, Concord (67 calories)
Blueberries (57 calories)
Squash, Acorn (56 calories)
Raspberries (52 calories)
Kale (50 calories)
Beets (44 calories)
Onion (42 calories)
Peas, Snap (42 calories)
Carrots (41 calories)
Peppers, Chili (40 calories)
Brussels Sprouts (36 calories)
Broccoli (35 calories)
Beans, Green, Snap (35 calories)
Eggplant (35 calories)
Cantaloupe (34 calories)
Strawberries (32 calories)
Leeks (31 calories)
Chives (30 calories)
Peppers, Jalapeno (29 calories)
Basil (27 calories)
Collard Greens (26 calories)
Peppers, Sweet (26 calories)
Cauliflower (25 calories)
Spinach (23 calories)
Okra (22 calories)
Turnip (22 calories)
Cabbage (22 calories)
Asparagus (22 calories)
Rhubarb (21 calories)
Pumpkin (20 calories)
Peppers, Bell (20 calories)
Tomato (18 calories)
Zucchini (16 calories)
Radish (16 calories)
Lettuce (15 calories)
Cucumber (15 calories)
Celery (14 calories)

 
As most of you know, in general, vegetables are not very calorie dense (with some exceptions – potatoes, etc..).

However when considering a ‘survival garden’, suddenly we are concerned about calories – to maximize the garden’s output based on not only diversification of nutrition and the things that you ‘like to eat’, but it will become important to consider calories (as in ‘survival’ mode).

The Vegetable Gardener’s Bible, 2nd Edition

 
What’s your opinion? Are you considering the calories that might come out of your garden when you choose what to grow?

Related: Frost Hardiness Planting Zones, And Your Growing Season

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78 Comments

  1. What about bean sprouts and other sprouts? They are one of the quickest growing foods which comes in handy when your garden is taking longer to produce. These can fill in when things are getting lean.

    1. I would bet that where the chart says “yam”, it actually means sweet potato. Another plus for sweet potato vs potato is that the leaves and young vines of sweet potato are also edible.

    2. what about quinoa? Where would it fit in? Nearly same nutrition as whole milk, loaded w protein, etc. Nuts/fruits? they are all a part of my ‘garden’ which is also in part my yard. Jerusalem Artichokes? (harder to clean and wash than potatoes.)

  2. And that my friends is why you don’t want to run off ALL the critters that migrate to the garden. Squirrel, Rabbit, Raccoon, Venison and yes even those flying pest could taste really good in a SHTF situation. Remember were talking survival here.

    NRP

    1. NRP
      I was just thinking something like that, and also thinking i better start hatching eggs rather than giving em away!
      Have enough area that i could basicly let them be free range and supplement their diet from the garden, ie,,, i can grow kale easily, they will benefit way more than me from that so grow a bunch for them to eat, real high protein levels and calcium, both things they need for laying.

      1. Nailbanger, I did an experiment this past winter with older chickens letting them basically live outside to see how they handled the cold winters here. They did fine and all started laying just fine this spring. They were two and three year old chickens that were being kept to scratch out the garden this spring. They have a lot of natural predators, however, if they can handle this weather, yours would be easy.

        1. DAMedinNY
          The chickens here have only ferrel cats as a sorta predetor, we have wild chickens all over the place, tons of em.
          Pretty sure i can free range my little flock, am just waiting to move them out till i get my fences sorted out and done. Have enough material together to build several moveable coops, just been streatched for time, volunteered for something i should have just left alone.

    2. We now have livestock- a flock of deer that come by for water and whatever bread-crackers etc. I can find. Old Man calls them emergency rations.

    3. Yes! The other day 8 NICE wild turkeys walked up through the yard. A shotgun would have garnered at least 3. Some big ol toms were following the hens. I thought yes food. Plus the groundhog we have too.

      1. USMBCBG
        I et groundhog one time.
        GF brought it home, already prepared by her ex boss. He was experimenting on the old ??¿?? menu.
        GF -says guess what ur eating?
        Knowing him….,ahhh lizard, snake, and several way off guesses?
        Nope. groundhog
        OMG really?
        Tuff but edible. Lol

        1. Chuckling Joe c your girlfriend seems adventurous be happy.

          If you remove the scent glands and process Ground Hog properly you slow cook it and it is delicious. In the older cookbooks (pre 1900’s) it would be called “Whistle Pig”.

          The last one I ate was two years ago just before I rebuilt my raised bed garden with hardware cloth under it. He ate a LOT of my sweet potatoes BUT I had enough sweet potatoes to cook with HIM.

          1. NHM
            Lol
            Sounds like a good meal?
            U eat my food, I eat u
            Ahh GF IS adventurous,
            I tought.her well. At one time she was on the other side of the fence.
            Most of the time she out smarts me!……and corrects me
            (Shhhh, our secret. Don’t let her know I said as such.😀)

  3. That is why we culled a large portion of the tree’s growing on our property, to give the nut producing tree’s a chance to thrive and attract more wild life. We have acorns, pig nuts, and tons of black walnuts. This way we don’t have to worry about keeping animals and protecting them. The wildlife will take care of themselves but they will be close by for harvesting.

  4. not a veg, but usually easy to grow,

    Sunflowers..high in calories, high in protein/nutrients/oils

    other suggestions for something similar to Sunflowers?

    1. Sunchokes (or Jerusalem Artichokes). They look just like sunflowers, with a smaller flowerhead. They also produce a potato-like tuber that is quite good used like potatoes. They are perennials, so you don’t have to replant every year. It has 110 calories per cup.

    2. Anon,
      I grow gandule beans AKA pigeon pea, is a staple in many third world countries, is a perennial, bean is real similar to a soy bean in eating quality, can be boiled and eaten green as well as the dry beans cooked in a similar fashion to regular dry beans and is widely used ground into a flour to make various flatbread/tortilla style breads or whatever you would call them. Can also be ground and used as an animal food, most areas where its prevalent are so poor though that they are entirely consumed by the human population. Not so sure how winter hearty they are though, here at lat 21. Something ish they are easy to grow as we dont freeze

  5. While reading this excellent article I remember reading one from someone from I believe it was Kasicstan(sp)but maybe I got my “stans” mixed. He said the reason that Russia was able to starve the Ukrainians was their main crop was wheat & the Russians could load it up in box cars & move it to Russia even in winter Whereas this fellow said his countries main product was potatoes & you can’t move them in winter in a box car as they will freeze & be useless. Therefore they didn’t starve. I thought this was useful information for us in northern climates. They do have a good calorie count & if unpeeled quite a good vit. tally too. One needs to think of as many angles as they can when preparing.

    1. Several ways to freeze potatoes. Blanch them, partially cook them, use vinegar to coat them. Frozen potatoes at the store aren’t completely cooked. Makes for a good story from an older generation. Old folks, some of them anyway, have a lot of wisdom. The Foxfire books are a printed example. Well worth reading.

      1. and also you can string your green beans together and hang to dry. In the Foxfire book they call them leather britches.

    2. Parsnips would fall into this category also. They taste better when held in the cold ground. The turnips I tried tasted better when young so holding in ground didn’t help flavor but would probably help in survival mode.

  6. Put your potatoes in a CAN…not a freezer. Same with all your garden produce of high value foods. Get a bunch of canning jars from Walmart and fill them. Keep them in their original boxes and stack them. No cooking. No refrigeration. No power consumption. Easy transport. Have your sacks of rice, but can your Beans. Can the various sauces which you will use to flavor your rice. Forget the freezer, refrigerator, or ice box.

    1. I would love advice on canning potatoes, white and sweet. Would you give the short version for canning? Do you dice or leave in large chunks, raw pack or cook first? Thank you so much!

        1. NRP
          Thanks for the link,
          Have heard of canning sweet potatoes but always thought regular spuds were a no no, guess that was another myth some butthead was pushing on another site

        2. I can my potatoes in home made chicken broth.

          This makes an excellent start to potato soup. I throw in what ever I have, onions, spinach, brocc, all such from the garden.

          A little butter/flower thrown in for a thickening agent.

          salt/pepper to taste.

          cheese if ya have it.

          yummy

      1. There are lots of recipes for canning potatoes on the net. Canning potatoes is really easy. I suggest using CANNING SALT…which can be bought in any grocery store…instead of normal stuff…when doing so. I also suggest getting a PRESSURE CANNER, which will allow you to CAN chicken, ham, beef, pork..etc. Canning is not hard. Try making strawberry jam, or blueberry jam, for example. Can your favorite pasta sauces..soups and stews. Nothing easier than canning chicken! Buy thighs and legs on sale. Skin the pieces. No need to de-bone. Then stuff the raw chicken into the jars. You can stack thighs in a jar, like poker chips..and stick legs into a jar packed like sardines. Put on the lids finger tight..then put in your pressure cooker and bring it to 11 psi for 90 minutes. The chicken cooks in the jar, produces a rich broth, and is tender and flavorful.

        Eat right from the jar (can) or make great chicken salad, or dump on your RICE, letting the broth add flavor.

        Cheap, fast, good. YOU decide what goes into the CAN. It is YOUR recipe, tailored to your tastes. Why face the end of the world with bad food?

        1. be careful about giving advise on canning. You way will work fine at sea level to 1000 feet. If you can chicken at 11 psi where I live you would most likely kill people. At 4000 feet I need to can at about 13-14 psi.

          1. Yeah. I live in Florida. The only things living lower than me have gills.

      2. All good advice! Thanks. I will pull out my canning books. I’ve got several bucket fulls of sweet potatoes that I need to can. Given away a bunch, and we’ve eaten a lot! Time to can.

      3. They are so easy to can. Chunk them heat them in water, put them in quart jars and add new hot water. You really don’t need salt. You can salt them later. You do have to pressure can them. It is a piece of cake. I do peel them first but I know some people don’t. I just read the site NPR suggested and salt does not preserve the potatoes when canning. This is from the All American Canner recipe book.
        When you can the potatoes (same for white, red or sweet) it cooks the potatoes and you have instant potatoes for potato salad. (sometimes they need a few extra min, but not many)

    2. Beach’n
      I’ve been canning potatoes for 40yrs. Raw. wash, slice in to 1in chunks, run through a french fry cutter, put in cold jars, add salt, 1 teaspoon per qt, 1/2 per pint, fill to 1in from top, apply HOT lids, pressure can for pints for 35 mins, qts for 40. Adjust pressure to your altitude, min 10 lbs at sea level.
      Boil, fry, add to soups and stew, or just heat and eat.

  7. This is super helpful. I would like to use this but was wondering what your sources are?

    1. @Abigail, there are quite a number of online food-calorie calculators (web-search). I don’t recall exactly which one I used, but I do remember comparing with several to be sure my data was seemingly accurate.

  8. You neglected to mention an old southern farm staple…

    Peanuts…

    Peanuts are very calorie dense. They are NOT nuts. On the contrary, they are legumes, putting them in the same category with dried beans. However, their high fat content gives them far more calories than dried beans. You can use them in many ways: boiled (goober peas), dry roasted, ground (peanut butter), or pressed to extract peanut oil. The leftovers from making peanut oil can be fed to livestock or dried & used in cooking/baking for human consumption.

    Another old southern farm staple, though not a veggie, is sugar cane. After the mature canes are pressed for juice to cook down into a syrup, the spent canes are fed to livestock.

    My recommendation for high calorie survival foods are as follows… (They represent either high calorie foods or foods that can be easily stored for future consumption without needing elaborate measures to preserve.)

    Peanuts
    Dried beans & peas
    Corn (dent corn, not sweet corn)
    Potatoes
    Sweet potatoes (properly cured)
    Winter squash
    Beets
    Carrots (if you can grow them)
    Sugar cane
    Sunflowers & Sunchokes (for the seeds & roots)
    Cabbage (the long storing varieties)
    Onions

    If you grow these in your garden, you’ll have enough calories to survive. However your diet will be rather monotonous & bland. So add flavorful fruits, veggies & herbs in your garden to round out your diet. Don’t overlook the fact that a monotonous diet leads to the possibility of appetite fatigue, especially among very young children & older people. Without variety, they will begin to eat less & this will endanger their health.

    1. JL
      Boiled peanuts are really good, can suck down a couple pounds of salty boiled peanuts easily, good in cooking too, stir fry with celery, hot peppers, chicken, broccoli and whatever else and you have an excellent meal. Peanut butter is a great use too
      😎👍🏻

      1. raw peanuts can well too.

        Canning boiled peanuts recipes on net.

        We put them, shell and all, in quart jars with salt and water and pressure can.

        more yummy stuff :)

        1. Grandee, canning peanuts that way gives ya a good supply of boiled peanuts for snacking, they end up a little softer but are still real good eating

  9. I’m going fishing tomorrow, so I posted this tonight ;)

    It’s a refresh of an older article, but important with regards to considering the calories that you might need from your garden in a worst-case-scenario (survival mode).

    That’s why I’m focusing on potatoes this year, and hopefully learn more for high/efficient yield techniques.

    1. Never thought about the amount of calories in my garden. We just grow what we like. Fortunately at out climate all the squash and higher calorie veggies grow the best here. But we love those 18 calorie tomatoes!

  10. Great article Ken
    Thank you,
    Is good to bring a little bigger dose of reality into the conversation, lots o us are either going to have lose weight or are going to eat a hell of a lot of veggies…
    And lose weight too.
    Garden is going to be a priority this next few months, project ive been stuck on is winding up finally and will not be leaving the homestead for a while. So, concentrating on growing nutrient dense stuff is going to take on more urgency as ill be relying on it, a bit of a pre run if you will, and an expansion of what im growing or raising and what i do with it,
    Thanks again, good wakeup

  11. Wheat berries are often advertised as edible whole after cooking…any idea of the calorie yield?

    1. Jacksoneson to keep with Kens measurements of 100 grams 100 grams of wheat berries are 1/2 cup uncooked and I expect that that would become 1 cup after cooking. It has 327 calories in that cup as well as 13 grams protein per Live strong site.

      Nailbanger looking at a 2400 calorie diet (guessing hard labor level) and even amounts of wheat berries327 (bread, boiled etc.) beans 143 calories, corn 86 calories and potatoes 86 calories. 327+143+86+86=642 calories for I serving of each. 2400/642=3.75 (rounded up) servings or about 66 ounces of food or a little over 4 pounds of food.

      Did I do the math correctly? Please advise if I missed something. :-) I am ok with being corrected nicely.

      I wondered how Vegans get even a minimum 1800 calories daily as that would be 3 pounds (rough math) of vegetables and wheat. I guess Gluten Intolerant are really in trouble :-)

      The answer I suspect is that cooking oil has 9 calories per gram. Anybody have an idea how to make Cooking Oil post SHTF? I bet keeping pigs and chicken fat will be in favor again!

      1. NH
        Your math appears to be correct. The one variable not addressed by calorie consumption is an individual’s metabolism. Some people can work hard all day needing only 5 to 6 glasses of water without becoming dehydrated, while others need gallons. It is much the same with food, some people digest food more efficiently than others so 1800 calories is sufficient. I am fortunate that I can work well with less food and water (years of hard construction work) and maintain a weight of around 185-190 with a height of 6-1. Also, a weakness for carbs has not resulted in a spare tire. ;)

      2. NH MICHAEL ,,,,,canola is easy to press for oil ,does take a press tho ,,,,,,for small scale use you could use a hyd shop press with a section of pipe and a wood ram ,,, it as efficient as a screw press but will work ,,,needs filtered to use for cooking or in a diesel engine ,,,,one acre will make enough for 200gal with a good press ,,

          1. Oldhomesteader
            Lol
            Why is it we always proof read AFTER sending.
            Damn auto correct and no reading glasses.
            Guilty

        1. Old Homesteader from what I have learned from Bosnia and reading about Venezuela cooking oil is one of the FIRST thing to disappear in a SHTF situation. That acre of Rape Seed oil aka Canola oil would be an awesome trading material.

          I mean even now what costs more Cooking oil or Diesel fuel aka Kerosene?

          Also seed cake from the pressing is great high protein animal feed.

          1. NH MICHAEL,,,,,been doing ,,,,for 25 -30 yrs ,haven’t seen many places you couldn’t grow canola. ,,,,spent press cake makes cows shine ,there coat just glows. Came home from town to find a new calf this afternoon ,some things in this world still go right ,,,sunshine ,blue sky ,, fresh green grass,,,,and a new baby calf ,,,
            I normally don’t leave if we’re that close up ,,soooo surprise,,,,,a good Angus heifer most likely a keeper ,, and out of a good mom

          2. OldHomesteader
            Im curious if you know anyone selling a small screw press?
            Had been looking a while back and only found them through alibaba or sites like that and nothing was available in CONUS
            Had actually been looking at one to press caster bean and canola for diesel fuel, the canola is tough to harvest since we will be doing it by hand but if we are careful the waste works real good for controling nematodes wich is something i have a rough time with. The caster beans grow themselves and actually do good even in dry weather. Are fairly easy to harvest as well, we also have a nut tree called the kukui, or candle nut, real high oil content, the inner nut will actually burn if you light it. All of these things together could make a decent fuel oil.

      3. NHM
        Thats why i like white rice with a big pile of stir fried veggies and meat!
        Eggs and bread for breakfast
        Rice and veggies for lunch
        Salad or soup and bread for dinner

      4. NH Michael, yes, the lard hog or American Guinea Hog will once again rule the farmstead. I love our hogs and they could wonder the forest and fields here if needed and would still hang around. Easy keepers, lots of forage and hay, not so much grain. But must fence all creatures out of garden areas. Raised beds work well in this application. Place them around large garden area for fencing.

        Our wild turkeys replenished the hill these past two years. And yes, we plant nut trees to feed wild livestock as well as our creatures and us. Along with fruiting bushes and trees.

  12. Everyone here, I’m a Master Canner, Trained and certified by Washington State University. I can help answer your canning questions. Just ask

  13. What is the best pressure canner to use? I am kind of afraid to do it now. Last year several people had accidents while trying to can. I did some veggies. But I am going to admit I have been hesitant to do anything else. Is there a superior canner? And by that I mean safer…….

    1. All American Canner. I have 2 and I love them, no gaskets to play with. Ken had an article not to long ago on pressure canners.

    2. What sort of accident? A $70 Presto or Mirro is just as safe as $300 canner. When a canner is locked and loaded there is no jeopardy.

        1. Texasgirl,
          I would honestly take those sort of stories with a grain of salt, most of them dont mention the idiot factor.
          As long as you carefully go over your canner and pay attention to what your doing you will be fine.
          All American canners are excellent, best you can buy, dont be afraid to get the best!

          1. I actually knew the people it happened to. It was people in our small town. It was weird that it happened to two people in like 2 weeks. But your right they could have done something wrong or not paid attention, I am not sure on that. All I know is they had canned before and it was a surprise and unexpected. The talk of the town.

        2. Texasgirl, Heat needs to be brough up slowly when canning. It produces better seals, w/ less boil over. Many people decide they are going to start canning and decide they are in a hurry. following instructions and tips will get you canning safely and effectively. I started canning about 4 years ago. I started with veggies… but meats are the same process. I sometimes cold /raw pack and sometimes hot/ pack . it depends on the day and what i have to work with. Be sure you have sufficient water in the canner to serve with full jars..you don’t want to be adding water after jars and product is heated, or to run out of water while running steam for prescribed time. I am less than 1000 feet and have a weighted canner. i can meats and starchy veggies the same. 10 lbs pressure,. A full pressure,. pints/75 minutes… quarts are 90 min…
          The weights do not go bad….gauges are required to be checked at least yearly and I do not have that capability at home. The weighted canner will let off ecess steam and heat can be set for a slow jiggle and less water will be required in the canner- ie less chance of running it dry…. Consider this when buying. when getting any replacement parts be sure to get any extra rubber seals and 2 or three relief valves, If one appears loose better to replace it early., before a failure.

          1. JustSayin
            One thing i like with canning meats is to can pre cooked stuff, like stews etc, the seasonings set better in pressure canned stews and stuff, way more flavorful. Did a nice chicken curry and a yer and some later the flavor was so much more intense it made me think thats the best way to make it!

          2. NB, that is how I I like to do meats just seasoned by them with little added so i can go many ways with limited meats. I might use a single jar of chicken for up to 3 meals for the 2 of us.. maybe bbq for him, a soup mix for me, a pasta dish for both of us and chicken and dumplins for 2… That way i can do several things with a single jar, much depends on how hungry we are and what else we have o go with that meal.DH does not like to eat 2 melas the same entree in a row… alternating meats or preparation ways takes care ofpart of that.
            .I always want to test the recipe first…

    3. Texasgirl;
      A superior canner is the one that is carefully inspected and maintained, Yes the American Canner is nice, very nice, but Pricy.
      I have an old Presto that’s truly 25-30 years old and is still turning out Canned Goods every year without a hitch, never a problem or “accident”, knock on wood.
      I have only replaced the Seals and ‘over-pressure’ plug once.
      There is nada to be scared about Canning, just read the Manuals’, Canning Books, and pay attention, do NOT set it and leave. AND keep your eyes and ears open, some Steam will escape upon normal use, if it’s not, make dang sure it’s not over pressuring, and immediately turn off the heat.
      Last opinion, start off with the easy stuff, vegetables and the likes, in no time you’ll be doing all kinds of stuff.
      PS; if you have any doubts on the Cooker, take it to the County Extension Offices or Fire Department, they usually will test the Cooker for you.

    4. Texasgirl,
      Everyone here has given really good advice. Only thing I can add is ‘be patient’. Do not get in a hurry and try and let the steam off of a batch once it is done. Let it take time and cool off naturally and drop pressure. ( if you let off the pressure while it is still real hot and under pressure you will likely break your jars.) I know it all sounds scary, but after you do one or two batches, you’ll have it down pat.

      1. Thanks y’all. I just need to have more confidence. The canner I bought was used. I think that’s why I was scared to use it. I will take it to the county extension office and have them check it out for me. Great advice! I think it’s a Presto. So it sounds like it’s a good brand as long as it checks out. I did can a little with my hubby’s grandma. She is like a pro. Her canner is an American Canner I believe. I called her. She said it was passed down to her years ago! It is very heavy duty. I am thinking about saving up and getting one of those.

  14. Last year a local grocer had unneeded black plastic folding produce crates on sale for $1 each. I bought two dozen of the ones with 11″ side walls. They measure about 16″ by 24″, with various heights. The 11″ ones make ideal storage for my quart canning jars. Washable, strong, stackable, and there are various depths for different size jars. This was my inexpensive solution to storing jars after the cardboard boxes degrade. I just left a local fruit/veggie stand and the employee said he gave their excess ones away.
    This may be a solution for other folks canning jar storage. It couldn’t hurt to ask at your grocery/produce stand. If you’re using these for filled jars, be mindful of the weight.

  15. Both calories and nutrients are important in ones diet, But which one is the MOST important?

      1. SMG and Old Chevy you need calories enough to fuel the work load of your lifestyle with out losing weight (aside from obesity). Generally if your getting your calories from a variety of food stuffs the nutrients should balance out. I do not count Junk Food as food, just a tasty snack at best, life destroying in large amounts.

        An diet example where calories were good but nutrients were not. Sailors ate salt beef, salt pork, (protein check), hard tack biscuits (carbohydrates check) but shortly after the fresh vegetables and fruit were eaten up (as they did not store well) they suffered from a disease called Scurvy where teeth would fall out, skin break down, all sorts of BAD things over time. Scurvy is a deficiency disease where you lack Vit. C.The British started carrying Limes for daily Vit. C as they stored well and thus even today they British Sailors are referred to as Limeys.

        Vit. C deficiency (Scurvy) makes your skin and connective tissues break down AND reduces your ability to fight infections. A double whammy of badness.

        Pine Needle Tea in the early American colonies daily provides a decent amount of Vit. C. Brew the needles in hot water DO NOT boil the needles in the water as this destroys the Vit. C and that’s how you get Turpentine.

        Interestingly enough several scientific studies had people eating ONLY cooked (boiled, roasted, deep fried) Potatoes (skin on) with a little fat (butter, sour cream, yogurt) for over a year with out ill effects. The obese lost weight but healthy body mass was retained. Potatoes contain a fair bit of Vit. C and protein so I am not surprised.

        B Vit, deficiency from a diet of mostly corn products was once called the “Southern Disease” Pegelleria (cannot spell it properly today) was really ODD given the same food stuffs of Corn and Beans did not cause it in Mexico. Turns out while Corn has plenty of Vit. B in it the Mexicans used lime treatment or some clean wood ash added to cooking water and that releases that Vit. B.

        When that knowledge was passed onto the American Southerners, some accepted it and were cured of “Southern Disease” but Cultural Issues of adding dirty ASH to MY Food others continued to suffer.

        Information does not cure Stupid.

        Hope this helps. :-)

        1. Safety note some Pine Needles are NOT good for you research your local trees as local names and scientific names are often blurred.

          For example some Hemlocks are poisonous in large amounts. Do your own research friends and if you find some better information PLEASE post it here for us to share.

        2. NH Michael
          Thanks, very good response. I started storing QUALITY nutrition, and just not so much food storage. I was wondering about the difference. Mostly, I grow my own meat and veggies, but I also forage a lot from Mother Nature. Store bought, well, just a little, usually only on sale, like butter, cheese,out of season and area fruit.

  16. The value for the beans seemed much too low until I realized that value is for beans after they have been soaked and cooked. The values for the other items are for the food in a form it can be eaten.

    In terms of amount of calories on the vine or in storage, the line in the graph for beans should be much taller. In other words, 100 grams worth of uncooked, unsoaked dry beans is 347 calories.

    1. Thank you DaisyK I was wondering about the low calorie count of beans. I was actually looking at my EE storage pails of beans and pondering if I made a critical error in caloric accounting.

      Happily your post came dead on what I researched. But volume of food consumed in my posting would stay almost the same. HEY Need more TP!!! :-)

    1. Maybe you could do, ( Proof check is not turned on yet, must have more coffee)
      How was the fishing?

  17. I always wonder about the quoted caloric contents of squash. I doubt it includes the seeds which are the most calorie-protein-fat dense portion.

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