Quantities + Calculator
How much of each food to store for long-term reserves. Tables based on LDS recommendations adapted to the Portuguese Mediterranean diet, plus an interactive calculator for your family.
How to read the tables
Quantities are based on 2,000 kcal/day per adult (average caloric needs), adapted to the Portuguese diet: cereals as a staple, pulses as plant protein, olive oil as the main fat, and tinned fish in olive oil (sardine, tuna) as the traditional long-shelf-life animal protein source. Children count as 0.5-0.7 of an adult depending on age. Adjust for special dietary patterns (vegetarian, gluten-free, etc.).
Interactive calculator
Your family
Reference table — quantities per adult
| Category | Per month | Per year | Calories/day (estimated) |
|---|---|---|---|
| Cereals (rice, pasta, flour, oats) | 12 kg | 145 kg | 1,300 |
| Dry pulses (beans, chickpeas, lentils) | 2.5 kg | 30 kg | 280 |
| Olive oil | 2 L | 24 L | 540 |
| Sugar / honey | 1 kg | 12 kg | 130 |
| Salt | 0.5 kg | 6 kg | 0 (mineral) |
| Skim powdered milk | 2 kg | 24 kg | 240 |
| Tinned fish in olive oil (sardine, tuna, etc.) | 4 kg | 48 kg | 250 |
| Nuts (almonds, walnuts, hazelnuts) | 0.5 kg | 6 kg | 110 |
| Tinned tomato / vegetables | 3 kg | 36 kg | 50 |
| Coffee / tea | 0.2 kg | 2.4 kg | — |
| Bicarbonate + baking yeast | 0.1 kg | 1.2 kg | — |
| TOTAL adult/month | ~28 kg | ~336 kg | ~2,800 (with margin) |
Source: based on LDS Church (Long-term Food Storage) recommendations adapted to the Portuguese diet. Calorie figures include a 30-40% margin for variability.
Detail by category
Cereals (12 kg/month)
Diet staple. Suggested distribution:
- White rice: 5 kg
- Dry pasta: 4 kg
- White flour: 2 kg
- Rolled oats: 1 kg
For very long-term storage: whole wheat berries (require a hand mill). Take less space, last 30+ years. A 25 kg sack at an agricultural shop: ~€25.
Pulses (2.5 kg/month)
Essential plant protein. Distribution:
- Beans (butter, black-eyed, black, red): 1 kg
- Chickpeas: 0.75 kg
- Lentils: 0.5 kg
- Dry peas: 0.25 kg
Nutritional variety + sprouting capability (fresh sprouts grown from the same reserves).
Olive oil (2 L/month)
The main fat of the Mediterranean diet. Necessary for absorption of fat-soluble vitamins (A, D, E, K).
- Extra virgin olive oil in 5 L drum
- Cool and dark location (light accelerates oxidation)
- Real shelf life: 2-3 years. Rotation is mandatory.
Alentejo cooperatives sell olive oil in drums for €5-8/L. For longer reserves: coconut oil or ghee (clarified butter) last longer.
Tinned food (4 kg/month)
Portuguese tradition: sardine, tuna, mackerel, swordfish in olive oil or sauce.
- Sardine in olive oil: 1.5 kg (120 g tins × ~12)
- Tuna: 1 kg
- Others (mackerel, anchovy, mussels): 1 kg
- Vegetable preserves (cooked beans, lentils): 0.5 kg
Tinned food in olive oil lasts 5-10 years if stored in a cool place. Tins with dents or bulges: discard immediately.
Sugar and salt (~1.5 kg/month)
Natural preservatives and quick-energy sources.
- White sugar: indefinite shelf life (kept dry)
- Coarse salt: indefinite shelf life
- Honey: indefinite shelf life (crystallises but is safe)
Salt and sugar are essential for emergency homemade preserves (salted meat, jams).
Powdered milk (2 kg/month)
Calcium, vitamin D and protein. In mylar packaging it lasts 20 years.
- Skim powdered milk (more stable than full-fat)
- Reconstitute 1 spoon/100 ml of water
- For children: powdered milk is a fundamental source
UHT milk in Tetra Pak packaging is also available — 6-12 months shelf life. Useful for medium term.
Vitamins and supplements
Dry reserves have one critical deficiency: vitamin C. Without fresh sources for months, there is a real risk of scurvy. Solutions:
- Vitamin C supplement in tablets: 5-year shelf life. Box of 100 tablets ~€5. Take 90 mg/day/adult.
- Complete multivitamin with minerals (B12, vitamin D, iron): essential for children, pregnant women, the elderly.
- Sprouts (see sprouts guide): produce natural vitamin C from dry seeds. 1 jar per day covers the needs.
- Leafy greens (see microgreens or pots): vitamin C and other vitamins.
- Powdered orange juice (with added vitamin C): commercial, lasts 5-10 years.
Children and babies: need adapted formula (up to 12 months), cereal porridges, and gradual introduction. Reserves should include suitable powdered milk or infant formula in airtight packaging.
Space required
How much physical space do these reserves take up?
| Reserve | Volume | Approximate space |
|---|---|---|
| 1 month / 1 adult | ~30 L | 1 large plastic box |
| 3 months / 1 adult | ~90 L | 3 boxes / 1 cupboard shelf |
| 6 months / 1 adult | ~180 L | 1 small cupboard (1 m²) |
| 1 year / 1 adult | ~360 L | 1 medium cupboard (1 m × 0.5 m × 1.5 m) |
| 1 year / family of 4 (2 adults + 2 children) | ~1,100 L | 1 small pantry room (3 m²) |
Volumes assume mylar/buckets packaging. Original packaging (grocery bags) takes up 30-50% more space due to air between food items.
Common mistakes
- Buying everything at once without testing: if the family does not like quinoa under normal conditions, they will not like it in an emergency. Buy in small quantities, test, then scale up.
- Forgetting to rotate oils: olive oil and other oils have a real shelf life of 1-2 years. Without rotation, they go rancid. Eat and replenish continuously.
- Storing in warm locations: >24°C significantly reduces shelf life. Sun-exposed garage, attic, near heating — avoid.
- No nutritional variety: 1 year of only rice and beans = severe food fatigue. Include spices, varied tinned food, sweets.
- Forgetting a manual tin opener: with no power, an electric tin opener does not work. Buy 2-3 manual ones.
- Reserves with no cooking plan: dry rice needs gas/electricity to cook. Have a camping stove or alcohol gel for emergencies without power.
- Forgetting allergies: if there are coeliacs at home, the reserve must be gluten-free.