🍖 Food
Project Zomboid has a detailed nutritional system with hundreds of foods. Each item has Calorie, Protein, Carbohydrate and Lipid values that directly affect your character's performance.
Use the Nutritionist trait to see the nutritional values of any food without needing this wiki. To do this, see the Traits page.
Power Priority by Game Phase
Days 1–5
Loot everything. Supermarkets, houses, restaurants. Canned goods are a priority — they don’t spoil. Fresh food from the fridges (before the lights go out) is a bonus. Priority: Volume and Calories.
Days 5–14
Conserve and plan. Install a generator and refrigerator before the electricity goes out. Start collecting seeds. Start fishing and foraging for fresh protein.
Week 3–4
Active farming. Plant short-cycle crops first (lettuce, radish). Keep fishing and trapping. Start stocking up on home canned goods.
Month 2+
Self-sufficiency. Productive farm, domestic animals, regular fishing, cultivated mushrooms. Cook complex meals for maximum nutritional value. Surplus canning.
Complete Nutritional Table
All values are per item unit (except where noted). Filter by type to quickly find what you need.
| Food | Type | Cal. | Prot. | Carb. | Lip. | Hunger | Headquarters | Fresh (days) | Validity (days) | Note |
|---|---|---|---|---|---|---|---|---|---|---|
| Tomato | Vegetable | 14 | 1.3 | 3.5 | 0.2 | −12 | −8 | 4 | 12 | Cookable. Used in many evolved recipes. |
| Potato | Vegetable | 70 | 3.0 | 15.0 | 0.15 | −18 | −7 | 28 | 280 | High calorie. Seed! Causes unhappy if raw. |
| Cabbage | Vegetable | 25 | 1.3 | 5.8 | 0.1 | −14 | −6 | 7 | 14 | Good durability, versatile in recipes. |
| Carrot | Vegetable | 25 | 0.6 | 6.0 | 0.1 | −10 | −3 | 14 | 56 | High durability. Excellent for stock. |
| Corn | Vegetable | 86 | 3.3 | 19.0 | 1.4 | −25 | −5 | 3 | 7 | High calorie. Seed! Very nutritious. |
| Broccoli | Vegetable | 34 | 2.8 | 6.6 | 0.4 | −15 | −5 | 5 | 10 | High in protein to vegetable. |
| Bell Pepper | Vegetable | 31 | 1.0 | 6.0 | 0.3 | −12 | −5 | 5 | 14 | Versatile in cooking recipes. |
| Cauliflower | Vegetable | 25 | 2.0 | 5.0 | 0.3 | −12 | −5 | 5 | 10 | Similar to broccoli in nutritional value. |
| Cucumber | Vegetable | 16 | 0.7 | 3.6 | 0.1 | −8 | −10 | 5 | 12 | High hydration. Good addition to salads. |
| Lettuce | Vegetable | 15 | 1.4 | 2.9 | 0.2 | −8 | −5 | 4 | 8 | Low calorie. Rapid cycle culture. |
| Onion | Vegetable | 44 | 1.2 | 10.0 | 0.2 | −12 | −2 | 30 | 90 | Excellent durability. Used in many recipes. |
| Garlic | Vegetable | 4 | 0.2 | 1.0 | 0.0 | −2 | 0 | 30 | 180 | Duration absurd. Important seasoning. |
| Eggplant | Vegetable | 25 | 1.0 | 6.0 | 0.2 | −12 | −5 | 5 | 10 | Used in salads and stews. |
| Red Radish | Vegetable | 1 | 0.0 | 0.15 | 0.0 | −3 | −1 | 3 | 7 | Very Low calorie. But short cultivation cycle. |
| Pumpkin | Vegetable | 26 | 1.0 | 6.5 | 0.1 | −15 | −5 | 60 | 120 | Durability exceptional. Excellent for stock. |
| Strawberry (Strewberrie) | Berry | 4 | 0.08 | 0.92 | 0.04 | −5 | −1 | 2 | 5 | Reduces unhappy (−10). Used in cakes and drinks. |
| Wild Berries | Berry | 15 | 0.5 | 3.5 | 0.2 | −8 | −3 | 2 | 5 | Foraged. Caution: some may be poisonous. |
| Apple | Fruit | 52 | 0.3 | 14.0 | 0.2 | −15 | −10 | 14 | 42 | High calorie and durability. Excellent snack. |
| Peach | Fruit | 39 | 0.9 | 9.5 | 0.3 | −12 | −8 | 3 | 7 | Low durability. Eat immediately or preserve. |
| Grapes | Fruit | 67 | 0.6 | 17.0 | 0.4 | −15 | −6 | 7 | 21 | High calorie. Good for wines and jellies. |
| Raw Chicken | Meat | 120 | 23.0 | 0.0 | 2.5 | −30 | 0 | 2 | 4 | COOK always. Raw = risk of poisoning. |
| Cooked Chicken | Meat (cooked) | 165 | 31.0 | 0.0 | 3.6 | −40 | 0 | 3 | 6 | Excellent protein. Base of many recipes. |
| Raw Rabbit | Meat | 144 | 21.8 | 0.0 | 5.5 | −35 | 0 | 2 | 4 | Retrieved from traps. Always COOK. |
| Venison (Deer) | Meat | 120 | 26.0 | 0.0 | 2.4 | −30 | 0 | 2 | 4 | Obtained by slaughtering deer. High protein, low lipid. |
| Raw Steak | Meat | 140 | 26.0 | 0.0 | 4.0 | −35 | 0 | 2 | 5 | From cows slaughtered. COOK for maximum value. |
| Bacon | Beef processed | 417 | 37.0 | 1.4 | 28.0 | −40 | 0 | 7 | 14 | Very high in lipids. Excellent for nutritional balance. |
| Sardines (canned) | Meat (canned) | 208 | 24.6 | 0.0 | 11.4 | −30 | 0 | — | 1825 | Does not spoil. Excellent long-term protein. |
| Tuna (can) | Meat (canned) | 116 | 25.5 | 0.0 | 1.0 | −25 | 0 | — | 1825 | Very low lipid. It doesn't spoil. |
| Bass (fish) | Fish | 82 | 18.9 | 0.0 | 0.7 | −20 | 0 | 2 | 4 | Fishing. COOK. Low lipid, good protein. |
| Catfish | Fish | 95 | 16.4 | 0.0 | 2.8 | −22 | 0 | 2 | 4 | Common fish in lakes and rivers of Kentucky. |
| Egg | Egg | 78 | 6.3 | 0.6 | 5.3 | −20 | 0 | 21 | 63 | From chickens. Cook for maximum value. Good durability. |
| Cheese | Dairy | 402 | 25.0 | 1.3 | 33.0 | −30 | 0 | 30 | 90 | High calorie and lipids. Excellent durability. |
| Butter | Dairy | 717 | 0.9 | 0.1 | 81.0 | −10 | 0 | 30 | 90 | Most High in lipids. Cooking ingredient. |
| Milk | Dairy | 61 | 3.2 | 4.8 | 3.3 | −20 | −40 | 5 | 10 | Good hydration. Of cows. Cooking ingredient. |
| Yogurt | Dairy | 61 | 3.5 | 4.7 | 3.3 | −15 | −20 | 14 | 28 | Largest durability than milk. Good option. |
| Bread | Grain/Bread | 265 | 9.0 | 49.0 | 3.2 | −40 | 0 | 5 | 10 | Excellent carbohydrates. Sandwich base. |
| Crackers | Grain | 421 | 9.0 | 62.0 | 14.0 | −35 | 0 | — | 730 | No spoils. Excellent calorie for stock. |
| Cereal | Grain | 379 | 7.5 | 80.0 | 3.8 | −40 | 0 | — | 365 | High carbohydrate. Durable. |
| Oats | Grain | 389 | 17.0 | 66.0 | 7.0 | −50 | 0 | — | 730 | Excellent protein + carbohydrate. Great for oats. |
| Rice (raw) | Grain | 130 | 2.7 | 28.0 | 0.3 | −35 | 0 | — | 3650 | It almost never spoils. Cook before eating. |
| Folder | Grain | 370 | 13.0 | 75.0 | 1.5 | −50 | 0 | — | 1825 | Most High carbohydrate. Great for days of intense activity. |
| Canned Beans | Canned | 83 | 5.5 | 15.0 | 0.5 | −25 | −5 | — | 1825 | Vegetable protein. It doesn't spoil. Can be eaten cold. |
| Canned Tomatoes | Canned | 35 | 1.6 | 7.3 | 0.3 | −15 | −10 | — | 1825 | Cooking ingredient. It doesn't spoil. |
| Canned Corn | Canned | 83 | 2.6 | 18.7 | 1.1 | −20 | 0 | — | 1825 | Good calorie. It doesn't spoil. |
| Canned Peaches | Canned | 68 | 0.6 | 17.0 | 0.0 | −18 | −5 | — | 1825 | Reduces unhappy. Good for morale on bad days. |
| Canned Chili | Canned | 155 | 9.8 | 20.0 | 4.6 | −35 | 0 | — | 1825 | High in everything. One of the best canned foods for nutrition. |
| Canned Soup | Canned | 73 | 4.0 | 11.0 | 1.4 | −25 | −15 | — | 1825 | Good GoodHot=true — most satisfying hot. |
| Canned Corned Beef | Canned | 250 | 18.0 | 0.0 | 19.0 | −40 | 0 | — | 1825 | High protein + lipid. Excellent for nutritional balance. |
| Dog Food | Canned | 200 | 15.0 | 8.0 | 12.0 | −30 | 0 | — | 1825 | Edible! High content but nutritious. Emergencies. |
| Fried Egg | Cooked | 196 | 13.6 | 2.0 | 15.0 | −40 | 0 | 3 | 5 | Excellent nutrition. Reduces unhappy. Easy to do. |
| Scrambled Eggs | Boiled | 230 | 14.0 | 3.0 | 18.0 | −45 | 0 | 3 | 5 | With butter — high calories and lipids. |
| Omelette | Cooked | 280 | 19.0 | 8.0 | 20.0 | −55 | 0 | 3 | 5 | With vegetables — complete nutrition in one meal. |
| Pancakes | Cooked | 360 | 8.0 | 55.0 | 12.0 | −60 | 0 | 3 | 5 | High carbohydrate. Great for heavy workdays. |
| Soup | Cooked | varies | varies | varies | varies | varies | −20 | 3 | 5 | Evolved recipe — value depends on ingredients. |
| Stew | Cooked | varies | varies | varies | varies | varies | −15 | 3 | 5 | Evolved recipe — generally higher in calories than soup. |
| Grilled Cheese | Cooked | 415 | 17.0 | 36.0 | 23.0 | −55 | 0 | 3 | 5 | High calorie. Excellent comfort food (reduces unhappy). |
Negative "Hunger" values = how much the hunger bar is reduced (more negative = more satiating). Negative "Thirst" values = how much it quenches thirst.
⚠ Mushrooms — Safety Guide
WARNING: Some mushrooms found via foraging are deadly poisonous. The Destroying Angel (Amanita virosa) in particular kills within a few hours. Without sufficient Foraging skill, you can NOT identify dangerous mushrooms with certainty.
| Mushroom | Safety | Calories | Note |
|---|---|---|---|
| Wild Mushroom | Insurance | 22 | Common, edible mushroom. Identifiable in Foraging 0. |
| Hen of the Woods | Insurance | 37 | Quality mushroom, good nutritional value. Rare. |
| Chanterelle | Insurance | 38 | Reduces unhappy. Gourmet mushroom. Rare. |
| Destroying Angel | MORTAL | — | Causes severe poisoning and death. Visually similar to safe mushrooms. |
| Death Cap | MORTAL | — | Another deadly mushroom. Never eat without proper identification. |
| Fly Agaric | Poisonous | — | Causes poisoning but rarely kills. Highly hallucinogenic. |
Golden Rule: Without high level Foraging or Herbalist trait, don't eat unknown mushrooms. The risk is not worth it. Only look for mushrooms when you have Foraging 5+ for reliable identification.
Cooking
Cooking increases the nutritional value of food, removes risks of poisoning from raw meats and reduces the character's unhappiness. The Cooking skill improves the result of each recipe.
Kitchen Equipment
| Equipment | Use | Heat Source |
|---|---|---|
| Frying Pan | Frying, braising | Stove, campfire with support |
| Pot | Cooking, boiling, soups | Stove, fire pit with stand, chimney |
| Roasting Pan | Roasting large cuts | Oven (electric/gas stove) |
| Baking Pan | Baking bread, cake | Oven |
| Campfire + stand | Outdoor kitchen | Firewood (self-sufficient) |
| Microwave | Heating food quickly | Electricity |
Benefits of Cooking
- +Nutritional Value Cooked foods have more calories and nutrients available.
- −Unhappy Hot, well-prepared food reduces character stress.
- Risk Elimination Raw meat = risk of poisoning. Cooked = safe.
- +Durability Some foods last longer cooked (e.g. roasted vs. raw meat).
- Complex Recipes High Cooking level unlocks more nutritious and complex recipes.
Basic Cooking Recipes
Fried EggCooking 0
Ingredients
- 1× Egg
- Frying Pan
- Heat source
→ 1× Fried Egg (196 cal, 13.6g protein)
Time: 10 min | GoodHot = true
OmeletteCooking 2
Ingredients
- 2× Egg
- Any vegetables optional
- Skillet + heat
→ 1× Omelette (approx. 280 cal)
Evolved recipe — add ingredients for more nutrition
Grilled ChickenCooking 1
Ingredients
- 1× Raw Chicken
- Frying pan or grill + heat
→ 1× Grilled Chicken (165 cal, 31g protein)
Eliminates risk of poisoning
BreadCooking 4
Ingredients
- Flour
- Water
- Yeast
- Salt
- Plate + oven
→ 1× Bread (265 cal, 9g prot, 49g carb)
Sandwich base — very versatile
PancakesCooking 2
Ingredients
- Flour
- Egg
- Milk or Water
- Butter
- Frying pan + heat
→ Pancakes (360 cal, 55g carb)
Excellent for heavy workdays
Stir FryCooking 2
Ingredients
- Any combination of vegetables
- Optional: meat
- Skillet + heat
→ Stir Fry (value proportional to ingredients)
Versatile vegetable dish. Pan Forged = more servings
Evolved Recipes
Evolved recipes are base dishes that accept additional ingredients to increase nutritional value.
Evolved recipes multiply the nutritional value of each added ingredient. A well-filled Sandwich can be one of the most nutritious meals in the game. Try combinations!
| Base Dish | Accepted Ingredients | Limit | Benefit |
|---|---|---|---|
| Sandwich | Any meat, cheese, vegetables, egg, cucumber, tomato, lettuce | 6+ ingredients | Very versatile. It can be the most caloric meal with good ingredients. |
| Soup | Almost any food — meat, vegetables, beans, chicken | 8+ ingredients | Use pan/pot. Extra hydration. Perfect for using up leftover ingredients. |
| Stew | Meat, vegetables, beans, potatoes | 8+ ingredients | Similar to soup but more caloric. Ideal for winter. |
| Salad | Fresh vegetables, fruits, cheese, boiled egg | 6+ ingredients | Low calorie but reduces discomfort. Good for morale. |
| Stir Fry | Assorted vegetables, meat, egg, pasta | 6+ ingredients | High nutritional value if it includes protein. |
| Burger | Ground meat, cheese, tomato, lettuce, onion | 5+ ingredients | High in calories and protein. Very satisfactory (reduces unhappy). |
| Pizza | Tomato, cheese, meat, vegetables | 6+ ingredients | High calorie. Requires oven. Excellent for multiplayer parties. |
| Omelette | Egg base + vegetables, cheese, meat | 4+ ingredients | Good protein. Easy to make on the stove. |
| Cake | Confectionery ingredients + fruits | Variable | High calorie. Greatly reduces unhappy. Morale boost. |
| Pie | Fruits or meat + vegetables | Variable | Versatile (sweet or savory). High calorie. |
| Taco / Burrito | Meat, vegetables, cheese | Variable | Quick and nutritious meal. |
Food Preservation
Preserving food is critical for long-term survival. Multiple techniques are available, each with pros and cons.
Conservation Methods
| Method | Requires | Extra Durability | Pros | Cons |
|---|---|---|---|---|
| Refrigerator | Electricity or generator | 3–5× longer | Easy, effective, lots of foods | Depends on continuous electricity |
| Freezer | Electricity or generator | 10–30× longer | Best long-term option | Thaw before consuming |
| Canning | Canning Jar + Lids + Hot water | Indefinite (years) | No electricity required | Working process, requires jars |
| Preserved Jars | Jar + food + salt/vinegar | Months to years | Pickles, preserved vegetables | Requires specific ingredients |
| Smoking | Smoker or bonfire + firewood | 3–7× longer | Smoked meat and fish become much more durable | Requires equipment and time |
| Salting | Salt + food | 2–4× longer | Simple, salt is abundant | Changes the flavor, less effect than other methods |
Home Canning — Step-by-Step Process
- Find Canning Jars (glass jars) and Jar Lids (lids).
- Prepare the food to be canned (cooking the meat beforehand is mandatory).
- Fill the jar with food using the Canning recipe.
- Seal the pot with the lid using boiling water (Pot with hot water).
- The result is Canned [Food] — lasts for years and requires no refrigeration.
Canning Priority: Can first foods with shorter natural shelf life — tomatoes (4 days), peaches (3 days), strawberries (2 days). Reserve the refrigerator for foods that cannot be canned.
Drinks
Non-Alcoholic Drinks
| Drink | Thirst | Special Effect | Fountain |
|---|---|---|---|
| Water | −40 | Pure hydration. May need purification. | Taps, rivers, rain |
| Juice | −35 | Take extra calories. Reduces unhappy slightly. | Supermarkets, canned food |
| Soda (Coca-Cola etc.) | −25 | Sugar = quick calorie. Good for power emergencies. | Supermarkets, machines |
| Coffee | −20 | Temporarily reduces tiredness. Improves mood. | Coffee (powder) + hot water |
| Herbal Tea | −25 | Reduces unhappy. Calming effect. | Crafted with foraged herbs |
| Milk | −40 | Protein + hydration. Lasts 5 days fresh. | Domestic cows |
Alcoholic Drinks
| Drink | Alcohol | Effect | Medical Use |
|---|---|---|---|
| Beer | Low | Reduces mild stress. Mild drunkenness. | Weak disinfectant (emergency) |
| Wine | Medium | Reduces moderate stress. Moderate drunkenness. | Disinfectant acceptable |
| Whiskey | High | Reduces stress a lot. Strong drunkenness. | Good disinfectant |
| Vodka | Very High | Reduces stress significantly. Severe drunkenness. | Excellent disinfectant |
| Moonshine | Extreme | Crafted — very strong effect. Be careful. | Powerful disinfectant |
Drunkenness in PZ: Alcohol reduces stress immediately but causes a hangover (performance debuff) the next day. Characters with the Alcoholic trait develop addiction. Use sparingly and never before situations that require quick reflexes.