Welcome to your go-to source to help you transform your garden into a well-rounded source of nutrition.

Nutrient density is the cornerstone of cultivating a garden that goes beyond mere aesthetics, providing foods packed with calories, essential fats, proteins, and a diversity of vitamins and minerals.

I've crafted this guide for anyone aiming to nourish their family and achieve greater self-sufficiency.

You'll learn the most nutrient-rich foods you can grow on your garden or homestead.

I'll cover the full range of nutrients, from the robust fats of sunflower seeds and dairy to the energy-laden carbohydrates found in hardy winter squash and beans.

We’ll be looking at nutrient density in this guide, but do check out our comprehensive guide to long-term food storage and our resource on farming and gardening yields. Then you'll know how to know how much food you’ll need to plant for you and your family and then store your harvests long term.

Ancient nutrition and Modern Gardening

It is important to honor the indigenous traditions that people have been practicing for millennia in order to eat in a way that allows for a healthy and functioning body. It is helpful to learn the indigenous practices of your area in terms of what food grows best in your region and what can be foraged or encouraged to grow naturally. Learn what plants are native to your area, seek out guides on how to forage for wild food, and discover what techniques help with harvesting and eating food throughout the year.

Likewise, it can be inspiring to know how any ancestors that you have who lived outside of your home region may have grown food, adapted to changing weather, and preserved food throughout time. If you are able to connect with your ancestral elders, you may learn information that you cannot read in books or even find on the internet. While you might not live in the same region or even the same side of the planet that your great grandmother did, she may have passed on some tips that you can apply to your own garden.

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Nutrient Density of Foods

It’s important to have a general awareness of which foods have a higher level of calories from carbohydrates, fats, and proteins, and also which foods provide necessary vitamins and minerals for our overall health.

You’ll see that this page has food sorted into categories to highlight each of these nutrients individually, but below I created an interactive chart for a quick reference, which you can sort alphabetically by food, by nutrient category, or by method of preserving the food.

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Fats - Essential Energy Sources

Animal-Based Fats

Dairy

Milk from goats or cows is an excellent balanced form of nutrients - you'll see this item appearing in the carbohydrate/calories section and in the protein section, as milk has all three. Dairy goats might not be something that an urban homestead can support due to restrictions or lot size, but if you have the space, you can see why having a few goats would be a great source of food security.

We've found great success with the taste and quantity of milk from Nubian goats. While Nigerian dwarf goats have fantastic tasting milk, you can get far more milk from 1 Nubian goat than you can from 1 (or 2 or 3) Nigerian dwarf goats.

Learn how to manage goats on your homestead in a way that is sustainable for your land and the planet.

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Eggs

Eggs from chickens or ducks provide both fat and protein and are so versatile with how they can be used in the kitchen.

In our experience, Rhode Island Reds are a great choice to add to your flock, as they have been great at providing eggs even in the winter. While our egg count definitely goes down overall from November-February due to low daylight hours, we've found that a chicken of this breed will lay 1 egg every other day during that time, while our Easter Eggers will completely cease to lay.

If you want to learn more about chickens, check out our article on different homestead chicken breeds, or learn what has been shown to be the most eco-friendly way to raise laying chickens.

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Pork

Studies have shown that pork creates less greenhouse gas and requires less land than beef cows, which makes them a great source of fat and protein for a self-sufficient homestead (source).

Learn more about what research says can help reduce the environmental impact of raising a pig for meat on your land.

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Plant-Based Fats

Sunflowers for oil + seeds

Sunflowers seem to be the most efficient crop to grow in terms of seed production, making them a top choice for plant-grown fat. On average, 7 sunflower plants yields a pound of seeds, while other seed sources need far more plants to yield a pound of seeds.

We have a list here of top sunflowers to plant for high fat seed production.

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Soybeans

Of all the beans soybeans have the highest calorie count due to their higher levels of fat and protein. 1 cup of cooked soybeans will give you around 16g of fat, which is around 20% the recommended amount of a 2000 calorie diet (source).

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Nuts

While a nut tree can take a few years to establish, they are a great investment for a homestead since they provide a great source of both fat and protein. Higher fat nuts like hazelnuts have the added benefit of taking up less space.

Check out our recommended nut trees for your garden

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Pumpkin Seeds

I see pumpkin (or winter squash) seeds as a nice "bonus" of the calories provided by the flesh of the squash. Usually while I'm roasting the squash in the over, I'll roast the seeds as well at the same time to enjoy as a snack or dessert. If you're growing a lot of winter squash due to its calorie/carb content and its ease of storage, you'll find eating the seeds a worthwhile addition to your diet.

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Flax seeds

Flax seeds are a healthy source of fat and are a low maintenance crop to grow, but it's worth noting that you'll need around 700 plants to produce a pound of seed.

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Carbohydrates - Fuel your Body with Garden Harvests

High Carb/high calorie Plant Crops

Winter Squash

While exact nutrition facts will vary from squash to squash, as a general rule 1 cup of cooked squash is under 100 calories, with most of those calories coming from carbohydrates.

The orange flesh of squash provides beta carotene, vitamin c, potassium, and fiber (source).

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Beans

While different beans have different nutritional profiles, most beans are a great source of both protein and fiber, with the added bonus of iron.

On average, 1 cup of cooked beans is around 200-240 calories (source).

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Amaranth/quinoa

One cup of cooked amaranth provides around 250 calories, which includes 46g of carbohydrates and 9g of protein. Unlike most other grains, amaranth (and quinoa) are complete proteins, meaning that they have all of the essential amino acids contained within them.

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Potatoes

Potatoes are a great source of calories and carbohydrates. Potatoes also have potassium, vitamin C and vitamin B6. Blue and purple potatoes have an added bonus of polyphenol antioxidants, which have various health benefits (source).

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Tomatoes

Tomatoes are a great source of carbs and calories, and they are versatile in terms of how they can be added to meals. Whether you slice them fresh in a salad or jar them up as tomato sauce, these are a must for any gardener to grow.

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Onions + Leeks

A medium onion is just under 50 calories, most of those calories coming from carbohydrates. While onions aren’t high on the calorie list, they are the foundation of lots of recipes.

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Focus Root crops:

Carrots, parsnips, rutabagas, turnips, and beets add a variety of flavors and colors to your diet, while also providing a decent amount of carbohydrates. They make for excellent easy winter storage, so you can access their nutrients throughout the colder months.

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Storage Apples

Specific varieties of apples will last for months if stored in a cool pantry. This means you'll have access to fresh fruit for much of the year, without much fuss on your end.

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Fruit

Depending on your climate, various fruits can be a sweet source of carbohydrates, calories, and other nutrients. When you'd normally turn to a candy bar, these nutritious foods are nature's candy and lots healthier.

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Carbohydrates from dairy

Milk and yogurt offer a great source of carbs, protein, and fats to the table. If you don't have your own dairy livestock, check with a local farmer who does. Once you taste fresh raw milk, you won't be able to go back to the pasturized stuff again.

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Quick Tips for Growing Carbohydrate-Rich Crops

• Opt for diversity to enjoy a range of flavors and benefits.
• Pay attention to your region's climate and soil to pick the best varieties.
• Learn about companion planting to enhance growth and maximize space.

Interactive Chart Feature Don't forget to use the interactive chart above to sort through food options based on carbohydrates, other nutrients, and preservation methods. This tool makes planning your nutrient-dense garden a breeze.

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Essential sources of protein

Animal Protein

Eggs and Dairy both offer a great amount of protein to supplement your diet. Both can be integrated into meals and baking in so many ways, and taste extra delicious when they are as fresh as can be.

Plant-based Proteins to Grow

Beans

A staple in many gardens, beans are a great two-for-one package with both protein and carbs.

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Amaranth/quinoa

These grains (really pseudograin, since they are seeds) stand out because they contain all of the necessary amino acids, so they are a complete source of vegetarian protein. Since they are drought tolerant and easy to grow in hot climates, they are becoming more popular among gardeners and homesteaders.

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Nuts

If you have the space to dedicate to a nut tree, definitely get one in the ground! Nut trees, like hazelnuts or walnuts, take time to establish but are a worthwhile long-term plan for healthy fats and proteins.

Tips for Growing Protein-Rich Plants

• Include a variety of protein sources to ensure a balanced amino acid profile in your diet.
• Consider the space and environment of your garden when selecting plants and animals to raise.
• Utilize vertical space for climbing plants like beans and peas to maximize yield.

Chart for Protein Sources

Make sure to refer to the interactive chart above, that allows you to filter through protein-rich foods. It's a practical tool that helps gardeners prioritize their planting to meet dietary needs.

In Summary Incorporate a range of protein sources in your garden to support a healthy diet and contribute significantly to food security.

From the small seeds of peas to the larger space needs of nut trees, each plant adds value to your protein harvest. For a robust and nourishing garden, the diversity of protein sources plays a vital role.

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Read our other articles on creating a more self-sufficient garden:

Vegetables for long-term storage: an easy self-sufficient garden plan