Ultimate Wild Edibles and Wild Game Nutritional Info

Ultimate Wild Game and Edibles Nutritional Cheatsheet

How Much Energy, Protein and Fat is in Wild Foods?

The biggest compilation of wild edibles and wild game nutritional information ever.

Reflecting back on my 6 months wilderness adventure: I did not eat as many bunchberries as I could have. At that time I did not know that they have a higher amount of calories than blueberries.

That’s why I’ve decided to make this Wild Game and Edibles Nutritional Info Cheat Sheet.

For wilderness living food is of utmost importance. One must focus on gathering food that yields a lot of calories. Meeting protein requirements is also relevant, but more important than those is the accessibility and abundance of wild foods.

Wild Edibles Nutritional Info:

Mammals

Raw portion 3.5 oz / 100gCaloriesProtein %Fat %Raw portion 3.5 oz / 100gCaloriesProtein %Fat %
Anthelope11422.32.03Goat (roasted)14327.13
Beaver14624.054.8Moose10222.40.74
Bear16120.18.3Muskrat16220.768.1
Buffalo9920.391.37Opossum (roasted)22130.210.2
Caribou12722.636.42Rabbit11421.792.32
Deer12022.962.42Squirrel12021.33.21
Elk11122.951.45Wild Boar12221.513.33

 

Birds

Raw portion 3.5 oz / 100gCaloriesProtein %Fat %Raw portion 3.5 oz / 100gCaloriesProtein %Fat %
Goose, Canada (meat only)13324.34Pheasant13323.573.64
Duck (meat only)12319.84.25Wild Turkey (meat only)11222.641.93
Grouse, Ruffed11225.929.3

Reptiles

Raw portion 3.5 oz / 100gCaloriesProtein %Fat %Raw portion 3.5 oz / 100gCaloriesProtein %Fat %
Alligator143329Green Turtle890.519.8
Frog (legs)730.316.4

Insects

Dry portion 3.5 oz / 100gCaloriesProtein %Fat %Dry portion 3.5 oz / 100gCaloriesProtein %Fat %
Crickets1209.65.6Mealworm1382013
Grasshopper9614.33.3Red Ants (cooked)19412.712.5
June beetle7814.33.3Termites12412.41.3
Locust1791821.5Witchetty Grub3251629

 

Fish and Seafood

Raw portion 3.5 oz / 100gCaloriesProtein %Fat %Raw portion 3.5 oz / 100gCaloriesProtein %Fat %
Bass (Small & Largemouth)10418.82.6Pompano16618.89.5
Bluefish11720.53.3Porgy and Scup112193.4
Buffalo fish11317.54.2Red, Gray Snappers9319.80.9
Bullhead8416.31.6Redhorse, Silver98182.3
Burbot (Lawyer)8217.40.9Rockfish9718.91.8
Butterfish16918.110.2Roe (Carp, Cod, Haddock, Herring, Pike & Shad)13024.42.3
Carp115184.2 Roe (Salmon, Sturgeon & Turbot)20725.210.4
Catfish (freshwater)10317.63.1Sablefish1901314.9
Caviar (Sturgeon)2621526.9Salmon, Atlantic21722.513.4
Chiton, Gumboot8317.11.6Salmon, Chinook (King)22219.115.6
Chub14515.38.8Salmon, Chum12020.13.7
Clam (meat only)82141.9Salmon, Coho (Silver)13621.55.7
Cod7817.60.3Salmon, Pink119203.7
Crab (cooked, steamed)9317.31.9Salmon, Sockeye (Red)14320.36.9
Crappie7916.80.8Sauger8417.90.8
Crayfish (freshwater)7214.60.5Scallop (Bay and Sea)8115.30.2
Croaker9617.82.2Sea Cucumber56130.4
Cusk7517.20.2Sea Urchin17213.22.82
Dogfish, spiny (Grayfish)15617.69Seabass (White)9621.40.5
Drum, Freshwater (Sheeps head)12117.35.2Shrimp9118.10.8
Eel, American23315.918.3Skate9821.50.7
Flounder7916.70.8Slipper Shell618.41.8
Grouper8719.30.5Smelt (Eulachon)9818.62.1
Haddock7918.30.1Snail9016.11.4
Hake7416.50.4Sole7916.70.8
Halibut10020.91.2Spanish Mackerel17719.510.4
Lake Herring (Cisco)9617.72.3Squid8416.40.9
Lake Trout16818.310Sturgeon (see also Caviar)9418.11.9
Lake Trout (Siscoette, Over 6.5 lbs)5247.954.4Sucker10420.61.8
Lake Trout (Siscoette, Under 6.5 lbs)24114.319.9Swordfish174286
Lingcod8417.90.8Tautog (Blackfish)8918.61.1
Lobster (whole)9116.91.9Tilapia88224.4
Mullet, Striped14619.66.9Tilefish7917.50.5
Muskellunge (Musky)10920.22.5Trout, Brook10119.22.1
Mussels (meat only)9514.42.2Trout, Rainbow (Steelhead)19521.511.4
Octopus7315.30.8Tuna (raw)14525.24.1
Oyster (meat only)668.41.8Turtle8919.80.5
Perch, Ocean (Redfish)88181.2Walleye9319.31.2
Perch, Yellow (Lake Perch)9119.50.9Weakfish12116.55.6
Pike, Northern8818.31.1Whitefish, Lake (freshwater)15518.98.2
Pollack9520.40.9Whiting10518.33

Plants

Raw portion 3.5 oz / 100gCalories% Protein% Fat Raw portion 3.5 oz / 100gCalories% Protein% Fat
Acorn (raw)3876.1523.86 Perennial lily root95.41.40.2
Arrowroot654.240.2 Persimmon1270.80.4
Balsam Poplar (bark)2301.9 Pigweed5660.9
Bitterroot (dry)34340.6 Plantain, Greater (leaves)612.50.3
Black cottonwood310.20.5 Prickly Pears420.120.11
Black hawthorn730.31.4 Purslane202.30.36
Black Walnuts60725.458.9 Red elderberry1102.94.8
Blackcap raspberry871.21.4 Red huckleberry560.80.5
Bog blueberry510.70.6 Rice roots (riceroot)1022.90.3
Bunchberry760.60.8 Rosehip821.60.6
Burdock root721.530.15 Salal berries632.10.7
Butternut62923.761.2 Salmonberry521.40.8
Cattail rhizome (dry)7.74.9 Salmonberry shoots310.50.6
Cattail shoots251.180 Saskatoon berry990.71.2
Chokecherry (pitted)1623.041.69 Seaweed, Kelp431.680.56
Cottonwood (inner bark)270.20.5 Seaweed, laver (dry)30324.41.4
Cow parsnip stems200.20.3Sheep sorrel481.10.6
Crowberry450.20.7Shepherd’s Purse3330.5
Curly Dock242.60.3Silverweed roots (steamed)1363.10.6
Dandelion Greens452.70.7Soapberry801.80.7
Desert parsley roots1902.21Sow Thistle201.90.3
Dulse (red algae) dry fronds32319.90.6Spiny wood fern1282.51
Fireweed shoots300.30.4Springbank clover rhizomes730.70.5
Goosefoot, Lamb’s Quarters434.20.8Stinging Nettle441.80.6
Grey blueberry541.10.5Stink currant700.81.2
Hazelnut, Beaked62814.8952.99Sugar Maple syrup3480.1
Hickory nuts (dried)65712.764.37Swamp gooseberry661.52.3
Highbush cranberry420.10.4Thimbleberry1101.71.2
Horsetails202.1Thimbleberry shoots280.60.4
Jerusalem artichoke772.60.5Trembling Aspen1.3
Kelp, Laminaria431.70.6Wapato (Arrowhead)995.330.29
Kinnikinnick berry1020.71.1Watery Blueberry740.90.6
Lambsquarters413.30.6Western Hemlock (cambium)1032.30.6
Licorice fern root1410.94.6Wild black gooseberry771.11.5
Lupine root7320.4Wild blue currant650.70.6
Mountain Alder bark2704.3Wild Leek, Ramp611.50.3
Mountain bilberry590.60.5Wild Onion42.23.50.2
Mulberries431.440.39Wild raspberry730.60.8
Ostrich fern (dried)376364Wild Rice35714.731.08
Pacific crabapple791.21.6Wild Strawberry610.60.9
Parsnip751.20.3Wood Sorrel492.30.8
Pawpaw855.20.9

Mushrooms and Fungi

Dry portion 3.5 oz / 100gCaloriesProtein %Fat %
Black trumpets, Craterellus cornucopioides37869.454.88
Cauliflower Mushroom, Sparassis Crispa28332.65.2
Chanterelle, Cantharellus cibarius38135.71.4
Chicken of the woods, Laetiporus sulphureus34110.62.96
Hedgehog Mushroom, Hydnum repandum434346.3
Lion’s Mane or Bear’s Head, Hericium19022.33.52
Morel, Morchella32341.712
Oyster mushroom, Pleurotus ostreatus19323.82.1
Porcini Mushroom, Boletus edulis159185.7

Download a PDF version: Top Wild Game and Edibles Nutritional Info Cheatsheet PDF

How do you weigh things in the wild?

You can make a steelyard balance in the field by using a water bottle with measuring markings and using water to accurately calibrate it. For instance, after knowing how much a liter of berries weighs, you can find out how much energy you have gathered.

 

 

Sources

Fish and Seafood

Plants

Insects

Mushrooms

4 Comments on "Ultimate Wild Edibles and Wild Game Nutritional Info"

  1. Wow! This is the first time I have ever seen a table like this of wild food sources. Great information. You really put some work into it. Thanks!

    • Juan Pablo Q. | December 13, 2017 at 09:34 |

      I did put a lot of work into it. I compiled the info for my own use. It is interesting how things that taste bad or look like they don’t have much nutrition actually do have some calories like juniper berries or inner poplar bark.

  2. This is incredible. I was going to copy/paste into Word and then print,and then there is a link to a .pdf at the end? Fantastic! Just found this site, am going to go through every post of interest. Thanks for not offering the same type of posts with the same opinion as every other site,variety and new information is key. I thirst for knowledge!

    • Juan Pablo Q. | December 13, 2017 at 09:31 |

      You welcome, I’m tired of seeing so much misinformation online by armchair experts. I mean I also make mistakes, but I always strive to walk my talk. I disagree when people say they can live off moss and other low calorie wild edibles indefinitely and other bs like that.
      I’m glad you like my posts!

Comments are closed.

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