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A guide to finding lightweight, calorie-dense snacks and meals for your next backpacking trip at your local Trader Joe’s.

Meal planning for an extended backpacking trip can sometimes feel more daunting than the actual hike itself. Sourcing enough lightweight, calorie-filled foods can be a challenge, never mind comparing labels to determine which option gives you the best nutritional bang for your buck.

While there are many backpacking food products available online, all of them are useless if you decide midweek you want to go on an impromptu weekend getaway. In the past, we’ve had to postpone trips or settle for boil-in-bag meals just because we didn’t order the right supplies ahead of time.That is until we discovered the bounty of backpack-ready food at our local Trader Joe’s.

That is, until we discovered the bounty of backpack-ready food at our local Trader Joe’s.

This article is not sponsored or endorsed by Trader Joe’s. We just love shopping there. Although Mr. Joe (or is it Captain Joe?), if you’re reading this, we would love to talk.

We have been shopping at Trader Joe’s for as long as we can remember buying groceries as adults. But it wasn’t until recently that we realized just how many of their products can be used for backpacking.

Dehydrated fruits, nuts & seeds, jerkies, energy bars are only the tip of the iceberg. They also carry things you wouldn’t expect: like individual packets of coconut oil, freeze dried vegetables, and baked cheese bites. When you put it all together, it’s a backpacker’s bonanza.

But where to start? What products have the best Calorie to weight ratio? What about protein to weight ratio? Are there any good vegan options? What about gluten-free?

Well, you’re in luck because in this article we’re going to break it all down for you. Here’s our comprehensive backpacker’s guide to shopping at Trader Joe’s.

Looking for something specific?

Jump right to the category you’re looking for:

Breakfast // Lunch & Snacks // Dinner Building Blocks

Fruits & Vegetables // Nuts & Seeds // Energy Bars // Jerky

Want to see the foods with the best calories and protein per ounce? We round up the top performers at the bottom of the post.

V – Certified Vegan, GF – Certified Gluten Free (although many more are “unofficially” vegan or gluten free)





Backpacking Breakfast Foods

Set yourself up for a successful day on the trail with a good backcountry breakfast. Whether you like crunchy granola or a warming bowl of oatmeal, Trader Joe’s has a variety of lightweight options to start your day off right.

Instant Coffee Sticks

Calories per oz: 116.7 | Fat per oz: 2.3 | Carb per oz: 23.3 | Protein per oz 0.0

Editor’s Note: These individually packaged instant coffee sticks make it super easy to ration, so you only bring the coffee you need. They even include the cream & sugar.

100% Colombian Instant Coffee (V)

Calories per oz: 0.0 | Fat per oz: 0.0 | Carb per oz: 0.0 | Protein per oz 0.0

Editor’s Note: For those of us who enjoy our coffee black, this instant coffee can be repackaged in a baggie so you’re not stuck carrying around the jar.

Apple & Cinnamon Instant Oatmeal (V)

Calories per oz: 104 | Fat per oz: 1.2 | Carb per oz: 21.6 | Protein per oz 2.4

Editor’s Note: These come individually packaged and you can use the packaging to cook the oats. Tear the top, add hot water, and let sit for two minutes. No bowl required.

Maple & Brown Sugar Instant Oatmeal (V)

Calories per oz: 104.2 | Fat per oz: 1.3 | Carb per oz: 20.8 | Protein per oz 2.6

Unsweetened Instant Oatmeal (GF, V)

Calories per oz: 112 | Fat per oz: 2.5 | Carb per oz: 18.9 | Protein per oz 3.5

Editor’s Note: Enjoy as is or doctor up with freeze dried fruit & seeds or nuts.

Grainless Granola (GF, V)

Calories per oz: 137.7 | Fat per oz: 7.3 | Carb per oz: 15.1 | Protein per oz 2.8

Almond Butter Granola

Calories per oz: 123.2 | Fat per oz: 5.0 | Carb per oz: 16.8 | Protein per oz 2.8

Organic Toasted Coconut Granola (GF, V)

Calories per oz: 121.3 | Fat per oz: 4.7 | Carb per oz: 16.8 | Protein per oz 2.8

Caramel Coffee Granola

Calories per oz: 112 | Fat per oz: 2.3 | Carb per oz: 21.4 | Protein per oz 3.1

Super Seed & Ancient Grain Oatmeal (GF, V)

Calories per oz: 112 | Fat per oz: 4.2 | Carb per oz: 16.8 | Protein per oz 4.2

Ancient Grain & Nuts Granola

Calories per oz: 120.8 | Fat per oz: 5.5 | Carb per oz: 15.9 | Protein per oz 2.7





Nuts & Seeds

Lightweight, calorie dense, and shelf stable. Nuts and seeds are classic staples for backpackers. But these days, a handful of almonds can cost you an arm and leg. While we can’t say they’re always the cheapest, we’ve consistently found Trader Joe’s to have very competitive prices for nuts and seeds. Many of which are offered raw, preserving their macronutrients.

Roasted Unsalted Peanuts (V)

Calories per oz: 160.0 | Fat per oz: 14.0 | Carb per oz: 5.0 | Protein per oz 7.0

Thai Lime & Chili Cashews

Calories per oz: 168 | Fat per oz: 13.1 | Carb per oz: 4.7 | Protein per oz 4.7

Editor’s Note: Also comes in an almond variety.

Coffee Glazed Almonds

Calories per oz: 152.0 | Fat per oz: 12 | Carb per oz: 8.8 | Protein per oz 4.8

Editor’s Note: Also comes in a cashew variety.

Candied Walnuts

Calories per oz: 200 | Fat per oz: 17 | Carb per oz: 10.0 | Protein per oz 3.0

Editor’s Note: Also come in a pecan variety.

Raw Pecan Halves (V)

Calories per oz: 196 | Fat per oz: 20.5 | Carb per oz: 3.7 | Protein per oz 2.8

Raw Almonds (V)

Calories per oz: 158.7 | Fat per oz: 14.0 | Carb per oz: 6.5 | Protein per oz 5.6

Sweet & Spicy Pecans (V)

Calories per oz: 190.0 | Fat per oz: 17.0 | Carb per oz: 8.0 | Protein per oz 2.0

Raw Sunflower Seeds (V)

Calories per oz: 169 | Fat per oz: 14.4 | Carb per oz: 5.9 | Protein per oz: 5.9

Editor’s Note: These come pre-shelled, so you don’t have to worry about packing out any shells.

Hemp Seeds (V)

Calories per oz: 168.0 | Fat per oz: 13.1 | Carb per oz: 1.9 | Protein per oz 9.3

Organic Chia Seeds (V)

Calories per oz: 140.0 | Fat per oz: 9.3 | Carb per oz: 9.3 | Protein per oz 4.7

Super Seed & Ancient Grain Blend (GF, V)

Calories per oz: 121.1 | Fat per oz: 4.7 | Carb per oz: 15.9 | Protein per oz 3.7

Organic Unsweetened Flake Coconut (V)

Calories per oz: 186.7 | Fat per oz: 17.7 | Carb per oz: 6.5 | Protein per oz 1.9



Fruits and Veggies

While the most neglected part of most backpackers’ diet, we believe in getting our fruits and veggies in for the day – even if we’re out on the trail. The key, of course, is making sure that produce weighs as little as possible. Thankfully and somewhat inexplicably, Trader Joe’s hosts a range of freeze dried and dehydrated options.

Inner Peas Green Pea Snack

Calories per oz: 130 | Fat per oz: 4.5 | Carb per oz: 17 | Protein per oz 4.5

Editor’s Note: While “green peas” and “delicious snack” might not be words you generally associate together, you’ve got to give these a try. We can’t not eat the whole bag in one sitting.

Inner Bean Black Bean Snack

Calories per oz: 130 | Fat per oz: 4.5 | Carb per oz: 16.0 | Protein per oz 5.0

Organic Banana Chips

Calories per oz: 149.3 | Fat per oz: 10.3 | Carb per oz: 12.1 | Protein per oz 0.0

Just Mangos

Calories per oz: 88.4 | Fat per oz: 0 | Carb per oz: 20.6 | Protein per oz 1.5

Editor’s Note: Remember that Lay’s potato chip ad “Bet You Can’t Have Just One?” Imagine that, but with mangos.

Dried Banana

Calories per oz: 91 | Fat per oz: 0.0 | Carb per oz: 21.7 | Protein per oz 1.4

Freeze Dried Blueberries (V)

Calories per oz: 107.1 | Fat per oz: 0 | Carb per oz: 25.5 | Protein per oz 0.8

Freeze Dried Raspberries (V)

Calories per oz: 107.1 | Fat per oz: 0.4 | Carb per oz: 23.9 | Protein per oz 1.6

Freeze Dried Mango (V)

Calories per oz: 110.8 | Fat per oz: 0 | Carb per oz: 25.7 | Protein per oz 0.6

Freeze Dried Banana Slices (V)

Calories per oz: 105 | Fat per oz: 0.0 | Carb per oz: 25.2 | Protein per oz 1.4

Freeze Dried Strawberries (V)

Calories per oz: 107.1 | Fat per oz: 0.4 | Carb per oz: 23.9 | Protein per oz 1.6

Freeze Dried Fuji Apples (V)

Calories per oz: 107.1 | Fat per oz: 0.0 | Carb per oz: 26.4 | Protein per oz 0.8

Just Beets (V)

Calories per oz: 105.9 | Fat per oz: 0.4 | Carb per oz: 21.9 | Protein per oz 3.0



Crispy Crunchy Broccoli Florets (V)

Calories per oz: 154 | Fat per oz: 10.5 | Carb per oz: 77 | Protein per oz 4.9

Editor’s Note: These would be great to throw into mac & cheese. We haven’t tried rehydrating them, so we can’t speak to what that would do texture-wise, so add them at the end as a topping.

Packaged Olives (V)

Calories per oz: 46.7 | Fat per oz: 4.7 | Carb per oz: 1.9 | Protein per oz 0

Editor’s Note: The salty, savory taste of olives can be a welcome change of pace from typical trail food. Have them as a snack or cut them up and toss them in your pasta for dinner (like we did in this backpacker’s chicken marbella).

Sun Dried Tomatoes (V)

Calories per oz: 70 | Fat per oz: 0.0 | Carb per oz: 14 | Protein per oz 2.0

Editor’s Note: These make a great addition to any pasta meal.



Lunch and Snacks

When we’re out backpacking, lunch is less of a distinct meal and more of an all-day grazing event. There’s no main course. We just take a little from here and little from there. Trader Joe’s offers a variety of trail food and more substantive meats & cheeses for when you want to sit down to refuel mid-day.

Turkey Summer Sausage (GF)

Calories per oz: 45.0 | Fat per oz: 2.0 | Carb per oz: 1.0 | Protein per oz 5.5

Salami (selection typically varies by region)

Aprox. Calories per oz: 114 | Aprox. Fat per oz: 9.4 | Aprox. Carb per oz: 0.4 | Aprox. Protein per oz 6.3

Babybel Cheese

Calories per oz: 93.3 | Fat per oz: 8.0 | Carb per oz: 0.0 | Protein per oz 6.7

Unexpected Cheddar

Calories per oz: 120.0 | Fat per oz: 10.0 | Carb per oz: 0.0 | Protein per oz 7.0

Cuckoo For Coconut Trek Mix

Calories per oz: 156.3 | Fat per oz: 11.1 | Carb per oz: 12.0 | Protein per oz 2.6

Editor’s Note: Pre-portioned bags make it easy to stash these in your hip belt pockets for snacking on the move.

Handfuls of Tempting Trail Mix

Calories per oz: 143.3 | Fat per oz: 9.8 | Carb per oz: 12.4 | Protein per oz 3.9

Editor’s Note: Need a little help in the self-control department? After you try this trail mix, you just might. Thankfully it’s pre-portioned, so you don’t end up devouring the whole bag in a single go.

Oven Baked Cheese Bites (GF)

Calories per oz: 158.7 | Fat per oz: 11.2 | Carb per oz: 0.9 | Protein per oz 14.0

Editor’s Note: These are a fairly new offering at Trader Joe’s and they are maybe the single best snack in the whole store.

Bite Sized Everything Crackers

Calories per oz: 130.7 | Fat per oz: 4.7 | Carb per oz: 19.6 | Protein per oz 2.8

Editor’s Note: While there are lots of cracker options at Trader Joe’s, we really like these because they are pretty sturdy and won’t turn to dust in your bear barrel.

Gluten Free Savory Thin Mini Cracker (GF)

Calories per oz: 121.3 | Fat per oz: 2.3 | Carb per oz: 22.4 | Protein per oz 2.8

Editor’s note: While not as durable as the aforementioned crackers, if you’re in need of a gluten free option, these will work.

Peanut Butter Filled Pretzels

Calories per oz: 130.7 | Fat per oz: 7.5 | Carb per oz: 13.1 | Protein per oz 4.7

Organic Mini Cheese Sandwich Crackers

Calories per oz: 140 | Fat per oz: 7.0 | Carb per oz: 16.0 | Protein per oz 3.0

Organic Mini Peanut Butter Sandwich Crackers

Calories per oz: 140 | Fat per oz: 7.0 | Carb per oz: 17 | Protein per oz 2.0

Roasted Coconut Chips (V)

Calories per oz: 160 | Fat per oz: 10 | Carb per oz: 15.0 | Protein per oz 1.0

Dark Chocolate Covered Espresso Beans

Calories per oz: 154 | Fat per oz: 9.1 | Carb per oz: 15.4 | Protein per oz 2.1

Editor’s Note: These bite-sized caffeinated espresso beans make for a great afternoon pick-me-up to get you back on your feet after lunch.

Chomps Snack Stick (GF)

Calories per oz: 100 | Fat per oz: 6.0 | Carb per oz: 0.0 | Protein per oz 9.0



Energy Bars

Love them or hate them, energy bars are often an essential part of a backpacker’s diet. They are definitely not a meal but can work in a pinch. While Trader Joe’s has a pretty good offering of bars, what’s remarkable about them is how cheap they sell big name brands. Clif bars for 99 cents, yes, please!

TJ Nutty Seedy Fruity Bar (GF, V)

Calories per oz: 176.8 | Fat per oz: 16.2 | Carb per oz: 5.9 | Protein per oz 3.2

Editor’s Note: We were blown away by this bar. Hands down the best calories per oz of all the energy bars we tested, naturally sweetened, vegan, and gluten-free. It does have a lot of fat, but it’s all coming from nuts, seeds, and coconut (you’re going to burn it all off anyway).

Clif Bars Peanut Toffee Buzz

Calories per oz: 102.9 | Fat per oz: 2.5 | Carb per oz: 17.3 | Protein per oz 4.1

Editor’s Note: We’ve eaten a lot of Clif bars over the course of our lives, and this one is far and away our favorite flavor (although variety is the spice of life).

Clif Bar Chocolate Chip

Calories per oz: 102.9 | Fat per oz: 2.1 | Carb per oz: 18.5 | Protein per oz 4.1

Clif Bar Crunchy Peanut Butter

Calories per oz: 107.1 | Fat per oz: 2.9 | Carb per oz: 16.9 | Protein per oz 4.5

Clif Bar Raisin Walnut

Calories per oz: 102.9 | Fat per oz: 2.1 | Carb per oz: 18.1 | Protein per oz 4.1

Clif Bar Coconut Chocolate Chip

Calories per oz: 102.9 | Fat per oz: 2.5 | Carb per oz: 17.7 | Protein per oz 4.1

Clif Bar Peanut Butter & Chocolate

Calories per oz: 107 | Fat per oz: 2.9 | Carb per oz: 16.9 | Protein per oz 4.5

Clif Bar White Chocolate Macadamia

Calories per oz: 107.1 | Fat per oz: 2.9 | Carb per oz: 17.3 | Protein per oz 3.7

Lara Bar – Cashew Cookie (GF, V)

Calories per oz: 134.2 | Fat per oz: 7.6 | Carb per oz: 13.4| Protein per oz 3.5

Lara Bar – Peanut Butter Chocolate Chip (GF, V)

Calories per oz: 136.9 | Fat per oz: 6.8 | Carb per oz: 16.2 | Protein per oz 3.7

Lara Bar Peanut Butter Cookie (GF, V)

Calories per oz: 128.3 | Fat per oz: 7.0 | Carb per oz: 13.4 | Protein per oz 4.1

Epic Bar Bison (GF)

Calories per oz: 91.2 | Fat per oz: 5.2 | Carb per oz: 6.5 | Protein per oz 5.2

Epic Bar Chicken (GF)

Calories per oz: 65.1 | Fat per oz: 2.6 | Carb per oz: 0.7 | Protein per oz 9.8

GoMacro Protein Pleasure (GF, V)

Calories per oz: 117 | Fat per oz: 4.5 | Carb per oz: 15.0 | Protein per oz 4.5

GoMacro Protein Purity (GF, V)

Calories per oz: 112.0 | Fat per oz: 3.4 | Carb per oz: 16.4 | Protein per oz 4.3

RX Bar Coffee Chocolate (GF)

Calories per oz: 107.7 | Fat per oz: 4.3 | Carb per oz: 12.4 | Protein per oz 6.5

Rx Bar Chocolate Sea Salt (GF)

Calories per oz: 113.1 | Fat per oz: 4.8 | Carb per oz: 12.9 | Protein per oz 6.5

Rx Bars Blueberry (GF)

Calories per oz: 113.1 | Fat per oz: 3.8 | Carb per oz: 14.0 | Protein per oz 6.5

Rx Bars Coconut Chocolate (GF)

Calories per oz: 113.1 | Fat per oz: 4.8 | Carb per oz: 12.4 | Protein per oz 6.5



Jerky

It’s easy to hyper-focus on overall calorie count, but if you want long-lasting energy you’ll need to make sure you’re getting enough protein, too. Jerky is lightweight, shelf stable and protein-packed. Trader Joe’s offers a range of jerkies that will give you plenty of variety on your trip.

Beef Jerky

Calories per oz: 70 | Fat per oz: 1.0 | Carb per oz: 5.0 | Protein per oz 11.0

Buffalo Jerky

Calories per oz: 60 | Fat per oz: 0.5 | Carb per oz: 6.0 | Protein per oz 11.0

Salmon Jerky

Calories per oz: 80 | Fat per oz: 2.0 | Carb per oz: 2.0 | Protein per oz 13.0

Bacon Jerky

Calories per oz: 140 | Fat per oz: 10.0 | Carb per oz: 6.0 | Protein per oz 6.0

Editor’s Note: If you have been looking for a way to get some more protein into your breakfast routine, your search is over.

Turkey Jerky

Calories per oz: 60 | Fat per oz: 0.0 | Carb per oz: 6.0 | Protein per oz 11.0



Dinner Building Blocks

While boil-in-bag meals have their place, sometimes you just want a home-cooked meal – even if you’re in the middle of the woods. Trader Joe’s has a lot of lightweight and calorie-dense building blocks to allow you prep your own meal. Check out our archive of backpacking recipes to see how you can incorporate real ingredients into your backpacking meals.

Organic Black Bean Pasta

Calories per oz: 100 | Fat per oz: 0.8 | Carb per oz: 17.5 | Protein per oz 7.0

Editor’s Note: With 7 grams of protein per oz, this black bean pasta is a lot more than just a bowl full of carbs.

Organic Red Lentil Pasta

Calories per oz: 95.0 | Fat per oz: 0.3 | Carb per oz: 16.0 | Protein per oz 6.5

Editor’s Note: Cooks in 5 minutes.

Capellini (Angel Hair) Pasta

Calories per oz: 100 | Fat per oz: 0.3 | Carb per oz: 20.5 | Protein per oz 3.5

Editor’s Note: Cooks in 4 minutes.

Orzo

Calories per oz: 100 | Fat per oz: 0.3 | Carb per oz: 20.5 | Protein per oz 3.5

Editor’s Note: Cooks in less than 10 minutes and is excellent for building one-pot pasta dishes.

Garlic Basil Linguine Pasta

Calories per oz: 105 | Fat per oz: 0.3 | Carb per oz: 21.5 | Protein per oz 4.0

Editor’s Note: Cooks in 2-4 minutes.

Spinach & Chive Linguine Pasta

Calories per oz: 105 | Fat per oz: 0.5 | Carb per oz: 21.5 | Protein per oz 4.0

Editor’s Note: Cooks in 2-4 minutes.

Wisconsin Cheddar Macaroni

Calories per oz: 108.0 | Fat per oz: 1.6 | Carb per oz: 18.8 | Protein per oz 4.0

Organic Shells & White Cheddar Mac

Calories per oz: 102.5 | Fat per oz: 1.4 | Carb per oz: 18.5 | Protein per oz 3.9

Rice Pasta & Cheddar (GF)

Calories per oz: 106.5 | Fat per oz: 1.4 | Carb per oz: 20.5 | Protein per oz 2.4

10 Minute Farro (V)

Calories per oz: 97.8 | Fat per oz: 0.5 | Carb per oz: 19.9 | Protein per oz 3.4

Couscous

Calories per oz: 99.4 | Fat per oz: 0.5 | Carb per oz: 19.0 | Protein per oz 3.6

Editor’s Note: Perhaps the fastest cooking grain of the lot, couscous only needs about 5 minutes in boiling water to fully fluff up.

Organic Tricolor Quinoa (GF)

Calories per oz: 106.7 | Fat per oz: 1.7 | Carb per oz: 20 | Protein per oz 4.0

Chicken Broth Packets

Calories per oz: 58.3 | Fat per oz: 2.9 | Carb per oz: 8.8 | Protein per oz 1.5

Editor’s Note: These single-serve chicken broth concentrate packets are an awesome way to boost the flavor of couscous, farro, quinoa, or even pasta.

Nutritional Yeast (GF, V)

Calories per oz: 112 | Fat per oz: 0 | Carb per oz: 11.2 | Protein per oz 16.8

Editor’s Note: Nutritional yeast, or “nooch”, lends a cheesy kind of flavor to foods and is a complete protein in addition to being packed full of B-12.

Coconut Oil Packets

Calories per oz: 210 | Fat per oz: 24.5 | Carb per oz: 0.0 | Protein per oz 0.0

Editor’s Note: We are big fans of carrying olive oil packets while backpacking, but sadly TJ’s doesn’t carry them. But, imagine our excitement when we saw that individual coconut oil packets are now on the shelves! This is a great way of stuffing extra calories into oatmeals and dinners.

Tomato Paste

Calories per oz: 32.7 | Fat per oz: 0.0 | Carb per oz: 6.5 | Protein per oz 1.9

Editor’s Note: We’ve yet to try this idea, but we imagine that a little tomato paste plus water and oil would make a pretty tasty pasta sauce.

Taco Seasoning

Calories per oz: 93.3 | Fat per oz: 0.0 | Carb per oz: 9.3 | Protein per oz 0.0

Chili Lime Seasoning Blend

Calories per oz: 0 | Fat per oz: 0.0 | Carb per oz: 0 | Protein per oz 0

Editor’s Note: While it really doesn’t offer much nutritional value, this seasoning has a great tangy, slightly spicy kick that would be great in mac & cheese, pasta, or couscous.



Top 5 Calories Per Ounce Of all the ingredients we examined, these were the top performers in terms of calories per ounce. Could you eat only these items on a backpacking trip? Maybe? Should you? Absolutely not. But they are good ones to know about and incorporate into your future backpacking diet. Coconut Oil Packets – 210 Kcal per oz Candied Walnuts – 200 Kcal per oz Raw Pecan Halves – 196 Kcal per oz Sweet Spicy Pecans – 190 Kcal per oz Organic Unsweetened Flake Coconut – 187.7 Kcal per oz Top 5 Protein Per Ounce These are the top performing ingredients in terms of protein per ounce. If you find yourself getting hungry on the trail after eating a meal, consider incorporating some of these long-burning, protein packed fuels into your diet. Nutritional Yeast – 16.8 grams per oz Oven Baked Cheese Bites – 14 grams per oz Salmon Jerky – 13 grams per oz Turkey / Buffalo / Beef Jerky – 11 grams per oz Epic Chicken – 9.6 grams per oz

Any other Trader Joe’s fanatics out there? What are some great meal combinations you’ve come up with? Let us know in the comments below or tweet us @freshoffthegrid! Read Next 10 Instant Coffees for Backpacking

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