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:


Raw portion 3.5 oz / 100gCaloriesProtein %Fat %Raw portion 3.5 oz / 100gCaloriesProtein %Fat %
Anthelope11422.32.03Goat (roasted)14327.13
Buffalo9920.391.37Opossum (roasted)22130.210.2
Elk11122.951.45Wild Boar12221.513.33



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


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


Dry portion 3.5 oz / 100gCaloriesProtein %Fat %Dry portion 3.5 oz / 100gCaloriesProtein %Fat %
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
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
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


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

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.




Fish and Seafood




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3 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!

  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!

  3. This is a great chart but it’s missing one main way to determine what’s really a good source of calories, volume.
    According to the chart parsnips are only about 40% higher in calories than dandelions, yet parsnips have been a staple food for thousands of years while dandelions are just a pot herb. It turns out 100g of dandelions is about 2 cups, while 100g of parsnips is just ¾ of a cup. So in other words, parsnips are 40% higher in calories than dandelions by weight, but 400% higher by volume. The volume of dandelions needed to get 2,500 calories is so ridiculously high, 111 cups of greens, that it’s simply impossible to eat that much unless you are a cow, with a stomach built for the job. Likewise, the stats for mushrooms seem quite high at first until I realized it was for dried mushrooms. Mushrooms dry to about 10% of their fresh weight, meaning 100g of dried mushrooms is actually 1000g of fresh mushrooms. That’s about 8 cups in volume. You can literally starve to death with a stomach full of greens or mushrooms. I can eat a couple cups of dandelions or other greens a day but that will barely make an impact on my calories. However I can eat several cups of parsnips a day and along with some meat and nuts can reach my caloric needs. Greens, mushrooms and fruit are there mainly for the micronutrients and because they taste good. Also of note is that staple foods like meat and roots contain far less anti-nutrients than others. Your body knows this, that’s why it’s a lot easier to eat way more than 100 grams of meat at one sitting, but 100 grams of bitter greens is pushing it even regardless of the volume.

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