21 essential foods everyone needs on hand in case of an emergency

Store cupboard staples for emergency survival

When disaster strikes, a well-stocked pantry can make all the difference. Whether you're prepping for power cuts, supply chain hiccups, or full-blown apocalypse scenarios, governments around the world recommend stashing away at least three days' worth of essentials, so you can eat well, stay calm, and dodge the zombie hordes. From long-life proteins to morale-boosting treats, these 21 store cupboard staples are practical, nutritious, and versatile – and could make all the difference in an emergency.

Click or scroll through our gallery as we reveal the 21 items you need to future-proof your pantry, counting down to the most important of all.

We've based our ranking on how essential each item is, taking into account expert advice, research and the experience of our team. This list is unavoidably subjective.

21. Comforting treats

During periods of high stress, it's important to keep up morale – and few things do this quite so well as a sweet treat or nostalgic nibble. Instant puddings, dark chocolate, hard sweets, marshmallows, and corn kernels (for making popcorn) all have relatively long shelf lives. Prepackaged pancake and cake mixes are a great way to celebrate bunker birthdays, providing you have a way to cook them. Don’t forget to stock up on instant hot chocolate, coffee, and tea either.

20. Cooking oils

Whether used for sautéing vegetables or whipping up a salad dressing, oils are essential in any cook's kitchen cabinet – even during a disaster. Heat and light turn oil rancid, so store it in dark glass or metal containers in a cool, dark cupboard and buy multiple small bottles rather than a few large ones to prevent spoilage once opened. Vegetable oils like canola and sunflower generally last one to two years unopened, while oils higher in saturated fats – like coconut oil and ghee – last longer.

19. Fruit and veg seeds

The Global Seed Vault in Norway houses more than 5,000 plant species to ensure the world's future food supply. You don't have to go that far, but it might be a good idea to stock up on seeds to grow when and if conditions allow, after any immediate threat has passed. Consider stocking up on an array of fruit and vegetable seeds, particularly for foods that spoil easily, such as lettuce. Don't despair if you don't have a garden – you can easily grow lettuce in a window box. Alternatively, look into indoor growing.

18. Freeze-dried foods

Freeze-dried foods are fantastic prepper products. Lyophilisation (the technical term for freeze-drying) removes up to 98% of water, so food can keep for 25 years or more. You can buy or make your own freeze-dried meats, fruit, vegetables, candy, herbs, and spices. Just ensure the vacuum-seal remains intact and away from light, heat, and moisture until needed. Complete meals like pastas, stir-fries, and casseroles are also great options for long-term storage, according to website Freeze Dried Guide.

17. Honey

This superfood contains B vitamins, minerals, amino acids, and antioxidants. It also has antibacterial, antioxidant, and anti-inflammatory properties, according to the Mayo Clinic. But what makes it the perfect bunker staple is its exceptionally long shelf life. Stored in a cool, dry place, raw honey can last indefinitely – archaeologists have even found unspoiled honey in ancient Egyptian tombs. However, you should discard honey if you spot mold, fizzy bubbles that indicate fermentation, or if it smells off.

16. Spices and condiments

Variety is the spice of life, and a variety of spices will certainly jazz up bland bunker meals. As well as salt and pepper, having access to a range of dried herbs and spices will add value to your pantry. And don't forget stock cubes, which can add flavor to soups, sauces, stews, and noodles. Condiments deserve some space, too: popular options like ketchup and barbeque sauce can last up to a year unopened, while hot sauce and jelly can last several years. Soy sauce and vinegar meanwhile can last indefinitely.

15. Powdered and UHT milk

Light and compact, with a 12 to 24-month shelf life, powdered milk is a pretty perfect emergency essential. It's versatile and nutritionally rich, containing protein, calcium, and Vitamins A, D and B12. Ultra-High Temperature (UHT) products are also an excellent option, particularly when it comes to plant-based milk alternatives. They’re shelf-stable, require no refrigeration, and often last six to 12 months or more if stored in a cool, dry, dark place. Choose fortified options to pack in extra nutrients, and – as with all rations – be sure to check the use-by dates every few months.

14. Meal replacement shakes

During a power outage, meal replacement shakes can be a great emergency option. They should contain a healthy balance of protein, carbohydrate, and fat, as well as vitamins, minerals, and fiber. Just be sure to avoid ones with added sugar and artificial flavors. Powdered shakes last one to two years if stored correctly, while ready-to-drink versions usually last for between six and 12 months and are great during a water shortage.

13. Dried and dehydrated produce

Dried fruit is high in energy, flavor, and nutrients, is versatile and lightweight and can last for six to 12 months in the right conditions. Meanwhile, the likes of meat jerky, dehydrated soy, and textured vegetable proteins are great sources of protein. Just try to avoid products with added salt and sugar.

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12. Pickled vegetables and fruit

Lots of foods that turn to mush in a can respond wonderfully well to being pickled – including olives, cabbage, broccoli, celery, and cauliflower. Pickled eggs are a popular, if slightly old-fashioned, favorite in the UK – they're a great source of protein and are easy to make, so well worth giving a go. And don't forget about fruit. Pickled watermelon rind, spiced apple, cherries, grapes, and pears with cinnamon and cloves are all tasty sweet treats.

11. High-energy options

During times of mental and physical stress – like an emergency situation – it's important to give our body the energy it needs to respond to additional demands. High-energy foods contain lots of calories relative to their weight or volume and will serve this purpose well. Healthy options with a decent shelf life include pure nut butters, nuts, seeds, dried fruit, and energy bars. Chocolate and sweets also boost energy, but they lack nutrients and can lead to a sugar crash.

10. Powdered egg

Powdered egg may seem like an old-fashioned ingredient, but as long as you can reconstitute it with clean water, it’s a versatile substitute for fresh eggs when they're not available. It’s also lightweight, shelf-stable, and, unopened, can last up to 10 years if stored correctly, making it an ideal apocalypse pantry item. Powdered egg is also nutrient dense, packing around 592 calories and 48g of protein into 100g, in addition to containing important nutrients like iron, choline, and vitamin B12.

9. Pet food

We wouldn't want to forget our faithful companions in a crisis, so calculate how much food all your pets would need to survive for at least three days – and don't overlook small animals like hamsters and birds. Then consider what type of food to stock up on. Tinned food lasts between one and two years, while dry food is lighter and easier to store. Take medical requirements into consideration and remember that changing your pet's food suddenly can upset their stomach.

8. Fermented food

Numerous studies have suggested that fermented foods offer powerful health benefits, which are particularly valuable when times are tough. Rich in live microorganisms, they can support gut microbiome diversity and improve immune response, according to a Stanford School of Medicine study. Kimchi and sauerkraut are packed with vitamins C and K, as well as minerals and carotenoids. Miso paste, meanwhile, is protein-rich and adds an umami flavor to broths, dressings, stews, and soups.

7. Tinned meats and fish

Tinned fish like tuna, sardines, salmon, and mackerel are high in protein, vitamin D, and omega-3s, while anchovies give sauces a flavor boost. Tinned meats like SPAM, corned beef, and Vienna sausages also have a long shelf life and can be eaten straight from the can, but are highly processed and often high in salt and nitrates. However, canned chicken and turkey are surprisingly healthy options. Just remember to have a manual tin opener at hand or buy tins with pull-tab lids.

6. Tinned fruit and vegetables

If preserved at peak ripeness, canned produce can be just as nutritious as fresh and frozen food, according to The Academy of Nutrition and Dietetics. While peas, sweetcorn, and tomatoes may spring to mind when we talk about tinned produce, it's worth remembering that there's a whole host of goodies out there. Veggies like mushrooms, beans, carrots, potatoes, peppers, spinach, and beetroot all can well, as do most fruits. Just avoid anything that will turn mushy, like broccoli, cauliflower, cabbage, lettuce, eggplant, artichokes, and squash.

5. Dried pulses

Providing you have access to clean water and a way to heat them up, dried pulses are seriously nutritious crisis-ready essentials. Beans, lentils and peas are all pulses and many – including lentils, chickpeas, and split peas – are full of protein, fiber, and iron. Filling and versatile, you can add pulses to casseroles, soups, curries, and stews.

4. Pasta and dried noodles

It might seem obvious, but dried noodles and pasta are brilliant non-perishable necessities. You can jazz up pasta with sauces made from the tinned tomatoes you've stashed away, while noodles can be stir-fried with tinned vegetables and soy sauce. Wholegrain pasta or pasta made from peas or lentils will provide more nutrients than refined wheat pasta, as will choosing egg noodles over rice noodles.

3. Dry grains

Dry grains are the quiet heroes of any emergency pantry. Rice, oats, quinoa, bulgur wheat, and barley are affordable, versatile, filling, and deliver slow-release energy. They’re also rich in fiber, B vitamins, and essential minerals like iron and magnesium, and many offer a decent hit of protein. Best of all, they can last for years. Opt for wholemeal varieties to maximize nutrition and consider stocking up on pre-cooked grains in pouches too, in case clean water is hard to come by.

2. Specialist food and supplements

If you have an infant who is formula-fed, remember to stock up on your usual brand of formula. Ideally, choose a ready-made or read-to-drink version, as you may be unable to boil water or sterilize bottles. Although expensive, it's worth avoiding the panic of being caught without in an emergency. The same applies to special foods and supplements needed by the elderly and those suffering from allergies and illnesses. A multivitamin suitable for all ages is also worth considering, as nutritious food could become scarce.

1. Water and water treatments

Many of us may overlook the one thing most essential to life – water! In an emergency, our water supply could become contaminated or shut off completely, so we should stock up. The World Health Organization recommends that we need a minimum of two and a half to three liters of drinking water per person per day. Around 10 liters per day will give you extra for cooking and washing. Don't forget infants, pets, and medical devices that require water. Water filters, purification tablets, and iodine drops are all handy additions to help prevent exposure to bacteria, protozoa, and viruses.

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Now discover why you shouldn’t keep these items in your pantry