Nutritionists Explain Costco’s $3,000 Emergency Food Supply

ReadyWise One-Year Emergency Food Supply Kit
MEAL	SERVING SIZE
Pasta Alfredo	432 servings
Cheesy Macaroni	432 servings
Teriyaki Rice	216 servings
Creamy Pasta and Vegetables	216 servings
Potato Pot Pie	216 servings
Tomato Basil Soup with Pasta	216 servings
Chicken Noodle Soup	216 servings
Brown Sugar & Maple Multi-Grain	432 servings
Apple Cinnamon Cereal	432 servings
Crunchy Granola	216 servings
White Rice	360 servings
Vanilla Pudding	576 servings
Whey Milk Alternative	864 servings
Orange Drink	576 servings

Are the ReadyWise meals nutritious?

“This is an emergency food supply. It’s not designed to mimic an ideal daily diet but to offer calories and basic sustenance in a survival situation,” says Peruvemba.

But is it nutritious? Well, not entirely, says Peruvemba.

While the meals provide enough calories for someone following a 2,000-calorie-a-day diet, they are lacking a few key nutrients. “Several nutrients fall short, particularly fiber, protein, and a variety of essential vitamins and minerals, and some nutrients like sodium and sugar are in excess,” Peruvemba explains.

Many meals either lack fruits and vegetables entirely or include them in trace amounts. The 2020–2025 Dietary Guidelines for Americans recommend adults fill at least half their plate with fruits and veggies at each meal. Or, if you’re a numbers person: about 2 1/2 cups of vegetables and 2 cups of fruit per day. And this doesn’t mean just fresh; it also includes canned, frozen, dried, or 100% juice forms. Fruits and veggies are the most nutritious food group, chock-full of vitamins, minerals, fiber, and antioxidants essential for overall health.

Another notable gap: whole grains. The guidelines recommend making at least “half your grains whole” — but most meals rely heavily on refined grains. This contributes to the lower fiber content and fewer micronutrients.

Since this kit is meant for emergencies, consuming it for a few weeks is probably fine. But eating it for months on end could cause problems, such as constipation from a lack of fiber and deficiencies in micronutrients like potassium, which is found in fruits and vegetables.

“This kit can be a lifesaver in a pinch, providing many essential nutrients when you need them most,” says Lauren Manaker, MS, RDN, LDa registered dietitian based in Charleston, South Carolina. “However, for long-term use, it might not cover everything your body needs. The lack of variety and limited servings of key food groups like fruits, veggies, and dairy could lead to nutritional gaps.”

The limited amount of macronutrient protein is also important to consider. “Protein content ranges from 5 to 8 grams per serving, which is relatively low. Doubling up on servings may help, but supplementing with shelf-stable protein sources (e.g., lentils, protein powders, tofu) would be wise,” adds Peruvemba.

The kit’s meals are also relatively high in sodium — a common trait among shelf-stable and packaged foods. For instance, just half a cup of teriyaki rice contains 700 milligrams of sodium, which is about 30% of the daily recommended limit for a healthy adult, according to the Dietary Guidelines.

Interestingly, although packaged foods often pack a caloric punch, many servings here are actually low in calories. “Several servings fall between just 160 to 270 calories,” Peruvemba notes, “which means one would need to eat multiple servings per meal to meet daily caloric needs, potentially doubling sodium and sugar intake as a result.”

For reference, an average adult meal on a 2,000-calorie diet should be around 600 calories, but many of these serving sizes fall well below that.

Overall, says Manaker, “While (the kit is) not perfect, it’s a solid option for emergencies if someone is concerned about not having access to any food for a very long time.”

The meal breakdown

Before diving into which meals are better choices nutritionally, it’s worth noting that not every item in the kit is created equal. While all are designed to provide calories and basic sustenance, some options come closer to balanced nutrition than others — particularly in terms of fiber, protein, and added sugars.

A closer look at the meal options reveals a few decent picks and some better left on the shelf.

Better-for-you options

• Healthy Tortilla Soup: This meal consists of rice, pinto, and black beans as the first few ingredients. It provides 7 grams of dietary fiber and 5 grams of plant protein per serving and is relatively low in total fat.
• Barbecue Beans: A plant-based dish rich in navy and pinto beans, delivering an impressive 14 grams of fiber per serving.
• Brown Sugar & Maple Multi-Grain Cereal: Made with a multi-grain blend of wheat, barley, oats, and rye, this cereal supplies 6 grams of fiber and 5 grams of protein per serving. The downside? It also packs 15 grams of added sugar.

Less-than-ideal options

• Orange Drink Mix: Don’t be fooled: This isn’t orange juice. Its first ingredient is sugar, and it relies on flavoring rather than real juice.
• Creamy Pasta and Vegetables: Despite the name, this dish is mostly pasta with cream. The only vegetables listed are carrots and peas, so it’s far from vegetable‑packed. It contains nearly a quarter of your daily sodium limit and just 1 gram of fiber.
• Teriyaki Rice: This meal includes a few vegetables (carrots, red and green bell peppers) — a win — but also contains 700 milligrams of sodium, only 1 gram of fiber, and a surprising 12 grams of added sugar, despite being a savory meal.

Do the ReadyWise meals really last 25 years?

The kit’s 25-year shelf life comes down to how the food is processed.

“The foods are freeze-dried, and so they have very little water. Without any water available for microorganisms to grow, the food can remain quite stable,” explains food scientist Dr. Bryan Quoc Le. “Additionally, the food is sealed in water-proof and air-impermeable, so (it) will not degrade from oxygen or water over time.”

You will also spot preservatives listed on the ingredient list — like tocopherols (a form of vitamin E), ascorbic acid (vitamin C), and citric acid — all of which help extend shelf life and preserve freshness, says Peruvemba. While these are generally recognized as safe, she notes there aren’t many long-term studies on consuming large amounts over many years.

Dr. Le points out another drawback: “The vast majority of the vitamins and micronutrients will have degraded after five years,” even under the most advanced storage conditions, despite extensive research conducted by groups such as NASA in an attempt to further extend food shelf life.

Is the packaging safe?

Each meal is packaged in Metallyte pouches, which ReadyWise claims are designed to provide “optimum protection for oxygen and moisture sensitive products with long shelf-life requirements.”

“Metallized Mylar is sufficient to use for most long-term storage applications for one to two years for dried goods,” says Dr. Le. And the shelf life can be extended by vacuum sealing the pouches, too. “But they may slowly degrade after 10 years depending on the food material inside and how they’re stored,” he adds. Nevertheless, the food is still considered safe to eat within its 25-year shelf life, he confirms.

Who might want to skip these emergency kits?

“This is essentially an ultra-processed diet, which is not ideal for long-term health,” says Dr. Tyler J. Saunders, DOan internal medicine physician specializing in longevity and preventive medicine.

“Due to the high sodium content and lack of insoluble fiber, I would be especially concerned for individuals with chronic conditions — particularly hypertension, heart disease, or diabetes. Many of the meals also contain added sugars, which could negatively impact blood sugar control in those with prediabetes or diabetes,” Dr. Saunders adds.

Tessa Nguyen, MEd, RDa chef, registered dietitian, and founder and principal of TN Media,also points out that many of the ingredients contain top-nine allergensalong with disclaimer notes like “may contain” or “made in a facility with.” The nine are: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans, and sesame.

“As a healthcare practitioner, I would not recommend these to any of my clients with food allergies, as five of the top nine allergens are included in these discretionary statements,” Nguyen says.

How to build your own DIY emergency kit

For those looking for a more nutritious or cost-effective approach, building your own emergency pantry with shelf-stable grocery staples can be a wise choice.

“Building a custom emergency pantry is often a more cost-effective and nutritionally sound strategy. It allows you to tailor foods to your dietary needs and preferences — and it’s a far more affordable option for those who can’t justify the price tag of a prepackaged kit,” says Peruvemba.

Here are some pantry staples our experts recommend keeping on hand, whether or not you’re building your own DIY emergency kit:

• Canned beans and lentils
• Canned soups
• Canned, jarred, dehydrated, or freeze-dried vegetables and fruits
• Dry grains such as oats, whole grains, rice, and pasta
• Jars of nut or seed butters
• Trail mix
• Shelf-stable dairy or plant milks
• Protein bars
• Protein powders
• Canned lean meats
• Canned seafood and fish
• Nutritious oils such as olive oil or avocado oil
• Bottled water

Is the ReadyWise kit worth it?

So, should you invest in one of these kits? Nguyen thinks you should consider it if you have the space to store the pallet and if it is within your budget.

“These foods meet the needs of exactly what it states being in an ‘emergency situation.’ Are these meals the most culturally expansive or texturally pleasing? No. But are they a safe, nutritious option for when you or your family are in a state of emergency that requires you to have food made from minimal prep in drastic conditions? Yes. I think that’s the most important thing to emphasize here — these are meant to keep you fed in less than ideal situations,” she says, and fed is better than the alternative.