5 High Caloric Return Vegetables for Food Self-Sufficiency

Crazy to think that you can’t rely on supermarket shelves to be stocked with fresh produce at affordable prices in today’s uncertain times. But that is a reality we have to live with…

As a result of the supply chain shocks in the last few years, achieving food self-sufficiency is something that resonates with many families.

This is why more and more people are starting to grow their own vegetables, just like grandma did. But I really think that’s a good thing and will result in a lot more families being less dependent on a food system that only cares about profits, rather than feeding people with quality food.

In this blog post, I will guide you through a list of 6 vegetables to grow in your garden with high caloric return. Learning how to grow these vegetables year after year can help you achieve food self-sufficiency for you and your loved ones… and very likely a lot of your friends too.

Potatoes: A Staple Crop for High Caloric Return and Easy Growing

There are tons of fun potato varieties to explore and they are a reliable vegetable that provides an exceptional amount of calories. Although I have avoided them in the past due to my experiments with a low carb diet, I see a ton of value in this crop now. Beyond calories, potatoes are rich in potassium, vitamin C, and other important nutrients.

They are easy to grow in various climates, which can’t be said for every vegetable. They also don’t require much maintenance. Some of my favorite varieties are Yukon Gold, Russest, or Red Bliss. This year, I am trying out a very simple method of growing potatoes in a small space. I am doing this using the grow bag method. But there are plenty of methods you can use to grow potatoes and they do great in an in-ground garden bed. Potatoes have one of the highest caloric returns on this list.

On average a cup of potatoes has about 134 - 164 calories. But this can vary depending on the size and type of potatoes you decide to grow. Also, the added toppings that are usually found in recipes that call for potatoes (ex: butter) will make your meal even more calorie rich.

Sweet Potatoes: Satisfying Your Sweet Tooth with High Caloric Return

Sweet Potatoes are another nutritional powerhouse that offer high caloric return, while also satisfying your taste buds. In fact, I think these are a top vegetable to grow if you have a sweet tooth. I love making some of these if I am feeling something sweet rather than reaching for candy or other ultra-processed desserts found at the store. Sweet potatoes are packed with fiber, beta-carotene and many other essential nutrients. This makes them an excellent addition to your self-sufficient vegetable garden.

The only issue is that they are going to be tough to grow in colder climates like in Montana where I live. They need at least four months without frost to produce a crop that is worth harvesting. So if that’s you, definitely add them to your garden list for next year. They also don’t grow from seed. They start from “slips”. So look for some sweet potato slips at your local garden store or online if you want to grow them at home. A cup of sweet potatoes provides approximately 180 calories.

Lentils: High Caloric Return and Food Self-Sufficiency with Protein-Packed Legumes

When it comes to achieving food self-sufficiency, lentils are an excellent crop. According to the USDA nutrition database, they have 230 calories per cup on average. That's A LOT for a plant. They also have a lot of protein, but remember that plant proteins are not as bioavailable as proteins in animal foods. Nonetheless, they will add a good amount of protein to your diet, which can’t be said for many other vegetables.

Lentils also come in a wide range of varieties such as green, brown, red, orange, etc. So it is easy to choose one that suits your climate and culinary preferences. They are relatively straightforward to grow and store well, ensuring a consistent supply of calories for your family. However, lentils are a legume, like beans and peas.

I want to bring this to your attention because legumes can cause a lot of gut issues if they aren’t prepared correctly. Ideally, you need to soak lentils in water overnight before cooking to reduce harmful compounds. Then you can also cook them with digestive aids like ginger.

Butternut Squash: Storage-Friendly and Delicious High Caloric Return Vegetable

This is one of my absolute favorite winter squashes! I could have added many different varieties of winter squash to this list, because they all tend to have a decent amount of calories. A cup of butternut squash has about 82 calories. So not as high as some of the other ones we have explored, but still good. They also pack a good amount of fiber and can be very filling.

But my favorite part about them is that they taste amazing and are very storage-friendly. This is why I make them a priority in my garden. To maximize the storage life of winter squash you need to make sure you harvest them when they have a hard rind and are fully ripe. Leave a few inches of stem attached to the squash and then cure them. To cure them, place your winter squash harvest in a warm, well-ventilated area (80 - 85F) for 10-14 days.

Going through these steps will toughen the rind even more and keep that tasty squash flesh protected. Once they are done curing, make sure that they are completely dry and store them in a cool, dark, and well-ventilated location (50-55F). Avoid humidity and direct sunlight, otherwise, they can spoil faster.

You will also need a lot of space to grow them since they like to vine. However, I am testing a trellis method this year, which is supposed to really lower the space needed for them since they grow vertically instead of on the ground.

Parsnips: Flavorful Root Vegetable with High Caloric Return for Cold Climates

Parsnips are one of those vegetables that are often overlooked. But they offer a delicious, unique flavor and pack a punch in terms of calories. A cup of parsnips has about 100 calories. They also thrive in cold climates and are good at withstanding frost up to a certain point.

If you don’t have an in-ground garden bed, you can grow these in containers like grow bags. Just make sure that you choose a variety that is smaller and more compact. You also need a container that is deep since parsnips produce a long tap root (the part you harvest).

If you live in the Midwest and a few other places in the US you can also find tons of them in the wild! The wild parsnips are an escaped domesticated variety and I have harvested lots of them in Wisconsin.

Growing these vegetables is a rewarding journey and will put you on a path of food self-sufficiency. By cultivating potatoes, sweet potatoes, lentils, butternut squash, and parsnips in your own backyard, you will provide your family with lots of nourishment and benefit from a deeper connection to your food source. Remember to adapt the cultivation techniques to your specific climate and follow best practices for gardening to get the most out of them.