This is a comprehensive list tracking food satiety across different cooking methods. For the first part of each food category, each entry tracks the satiety of a single starting unit of food transformed through various cooking and preserving methods. This is meant to demonstrate how efficient each method of cooking is at preserving or increasing satiety. The charts labelled “Ratios,” are the quickest way to determine this efficiency, with each satiety value given as a multiplier of the base 1 of the raw ingredient. The second part lists the satiety of a standard unit for each food item, not necessarily the amount that correlates back to the initial starting unit, with the exception of cooked meals and pies which still have the nutrition information that corresponds to the individual starting food item (since most recipes can have multiple different ingredients affecting the end amount). This part is omitted in the vegetable and protein sections, where it would be redundant.
All this was done in version 1.22.5.
Fruit
Part 1: Efficiency Tracking
Standard fruits include blueberry, redcurrant, whitecurrant, blackcurrant, pineapple slices, red apple, pink apple, yellow apple, peach, pear, orange, mango, pomegranate, beautyberry, blackberry, cloudberry, raspberry, and strawberry.
Lesser fruits include saguaro fruit (which only when consumed raw also grants +1 HP) and cranberry.
Minor fruits include cherry and lychee.
Fruit
Nutrition
Raw
Porridge
Jam
Pie
Pie (charred)
Juice (0.31L)
Alcohol (0.31L)
Distilled alcohol (0.031L)1
Breadfruit
200
250
250
250
200
62
24.82
2.48
Standard fruits
80
120
120
120
96
62
24.8
2.48
Lesser fruits
60
90
90
90
72
62
24.8
2.48
Minor fruits
40
60
60
60
48
62
24.8
2.48
Honeycomb
300
Honey (0.2L)
60
80
80
1All distilled alcohol provides no nutrition, only satiety.
2Breadfruit changes nutrition from fruit to grain when fermented into alcohol.
Ratios:
Fruit
Nutrition
Raw
Porridge
Jam
Pie
Pie (charred)
Juice (0.31L)
Alcohol (0.31L)
Distilled alcohol (0.031L)
Breadfruit
1
1.25
1.25
1.25
1
0.31
0.124
0.0124
Standard fruits
1
1.5
1.5
1.5
1.2
0.78
0.31
0.031
Lesser fruits
1
1.5
1.5
1.5
1.2
1.03
0.41
0.041
Minor fruits
1
1.5
1.5
1.5
1.2
1.55
0.62
0.062
Honeycomb3
1
Honey (0.2L)
0.2
0.27
0.27
31 honeycomb presses into 0.2 L of honey. To demonstrate this, the base 1 for honey is set as the satiety of 1 honeycomb.
Part 2: Measurement per Unit
Fruit
Nutrition
Raw
Porridge
Jam
Pie
Pie (charred)
Juice (1L)
Alcohol (1L)
Distilled alcohol (1L)
Breadfruit
200
250
250
250
200
200
80
80
Standard fruits
80
120
120
120
96
200
80
80
Lesser fruits
60
90
90
90
72
200
80
80
Minor fruits
40
60
60
60
48
200
80
80
Honeycomb
300
Honey (0.2L)
60
80
80
3004
804
804
4These measure 1L of honey, mead, and distilled mead, while the raw, porridge and jam entries are measuring 0.2L of honey.
Jam specifically has its own table as it is a bit more confusing with the two different ways honey and other fruits have their satiety multiplied in cooking pot meals; this should demonstrate which ingredients are contributing what satiety into the final product.
Raw
Porridge
Fruit cont. Jam
Honey cont. Jam
Jam total
Breadfruit
200
250
250 x 2 = 500
80 x 2 = 160
250 + 160 = 660
Standard fruits
80
120
120 x 2 = 240
80 x 2 = 160
240 + 160 = 400
Lesser fruits
60
90
90 x 2 = 180
80 x 2 = 160
180 + 160 = 340
Minor fruits
40
60
60 x 2 = 120
80 x 2 = 160
120 + 160 = 280
Honey (0.2L)
60
80
80 x 2 = 160
For some reason, honey’s standard multiplier is x1.33 instead of x1.5.
Vegetable
Part 1: Efficiency Tracking
Standard vegetables include carrot, onion, turnip, parsnip, olives, cassava, the unobtainable bell pepper, and cooked wild rhizomes (which can only be consumed raw, and not made into meals).
Standard pickled vegetables include pickled versions of carrot, onion, turnip, parsnip, olives, pumpkin, and the unobtainable pickled pepper.
Mushrooms include all mushrooms in the game, more information on their mechanics below.
Vegetable
Nutrition
Raw
Pickled
Vegetable Stew
Pie
Pie (charred)
Standard vegetables
100
80
150
150
120
Standard pickled vegetables
80
104
104
83.25
Cabbage
300
250
450
450
360
Pickled cabbage
250
325
325
260
Pumpkin slice
140
80
180
180
144
Fennel
50
40
60
60
48
Pickled fennel
40
52
52
41.63
Mushrooms
80
120
Ratios:
Vegetable
Nutrition
Raw
Pickled
Vegetable Stew
Pie
Pie (charred)
Standard vegetables
1
0.8
1.5
1.5
1.2
Standard pickled vegetables
1
1.3
1.3
1.04
Cabbage
1
0.83
1.5
1.5
1.2
Pickled cabbage
1
1.3
1.3
1.04
Pumpkin slice
1
0.57
1.29
1.29
1.03
Fennel
1
0.8
1.2
1.2
0.96
Pickled fennel
1
1.3
1.3
1.04
Mushrooms
1
1.5
Mushroom list
Safe mushrooms: bearded tooth, chicken of the woods, dryad saddle, pink oyster, tinder hoof, white oyster, reishi, deer ear, tapir’s liver, shiitake, field mushroom, almond mushroom, black trumpet, chanterelle, common morel, green cracked russula, indigo milkcap, king bolete, lobster, orange oak bolete, paddy straw, puffball, red wine cap, saffron milkcap, violet web cap, witch’s hat, blue meanie*, gold cap*, honey mushroom, liberty cap*, and wavy cap*.
Poisonous mushrooms, in ascending order of hazard: bitter bolete (-1), devil’s tooth (-2), gold-drop milkcap (-2.5), jack o’lantern (-6), fly agaric (-6.5), elfin saddle (-7), sickener (-7), earth ball (-8), pink bonnet (-10), laughing jim* (-10), devil’s bolete (-10), fool’s conecap (-20), funeral bell (-40), and death cap (-50).
All mushrooms have raw 80 satiety; mushrooms marked with an * induce a wavy visual effect when consumed. This effect persists in cooked meals. Mushrooms cannot be added to pies as of now. Poison damage also persists in cooked meals, being the sum of all poisonous ingredients.
Grains
Part 1: Efficiency Tracking
Standard grains include spelt, rye, cassava5, amaranth, and sunflower, except where noted.
Grain
Nutrition
Raw
Porridge
Bread
Bread (charred)
Pie
Pie (charred)
Alcohol (0.2L)6
Distilled alcohol (0.2L)7
Standard
60
240
300
210
240
192
16
0.8
Flax
30
120
160
100
120
96
Rice
75
280
330
220
280
224
16
0.8
Breadfruit
2008
24.8 (0.31L)
2.48 (0.31L)
5Cassava is only available as flour for grain nutrition and so cannot be eaten raw or as porridge.
6Only spelt, rice, rye, amaranth, cassava and breadfruit can be fermented into alcohol, with breadfruit only providing grain nutrition if fermented.
7Distilled alcohol provides no nutrition.
8Raw consumption and other usage of breadfruit yields fruit nutrition.
Ratios:
Grain
Nutrition
Raw
Porridge
Bread
Bread (charred)
Pie
Pie (charred)
Alcohol (0.2L)
Distilled alcohol (0.2L)
Standard
1
4
5
3.5
4
3.2
0.27
0.01333
Flax
1
4
5.33
3.33
4
3.2
Rice
1
3.73
4.4
2.93
3.73
2.98
0.21
0.01067
Breadfruit
1
0.124 (0.31L)
0.0124 (0.31L)
Part 2: Measurement per Unit
Grain
Nutrition
Raw
Porridge
Bread
Bread (charred)
Pie
Pie (charred)
Alcohol (1L)
Distilled alcohol (1L)
Standard
60
240
300
210
240
192
80
80
Flax
30
120
160
100
120
96
Rice
75
280
330
220
280
224
80
80
Breadfruit
200
80
80
Protein
Part 1: Efficiency Tracking
Animal based protein
Nutrition
Inferred raw data
Raw
Cured
Cooked
Meat Stew9
Pie
Pie (charred)
Raw bushmeat
60
90
120
Raw fish fillet
50
75
100
375
375
300
Raw poultry
100
150
200
375
375
300
Raw redmeat
140
200
280
420
420
336
Lump of fat10
200
Vintage beef11
280
Grubs
60
Termites12
60
Small cooked fish
200
Medium cooked fish
400
Large cooked fish
700
Huge cooked fish
900
Egg
200
9Cured meats can only be processed further into stews, where they give the same cooked satiety as regular cooked raw meat.
10Both raw and rendered.
11Vintage beef also grants +2 HP.
12Termites on a stick is available in the creative menu, but does not appear to be available in survival. It has the same satiety as regular termites.
Plant based protein
Nutrition
Raw
Pickled
Vegetable Stew
Pie
Pie (charred)
Peanuts
160
210
210
168
Soybean
150
240
240
192
Pickled soybean
150
195
195
156
Walnut seed
40
Ratios
Animal based protein
Nutrition
Inferred raw data
Raw
Cured
Cooked
Meat Stew9
Pie
Pie (charred)
Raw bushmeat
1
1.5
2
Raw fish fillet
1
1.5
2
7.5
7.5
6
Raw poultry
1
1.5
2
3.75
3.75
3
Raw redmeat
1
1.43
2
3
3
2.4
Plant based protein
Nutrition
Raw
Pickled
Vegetable Stew
Pie
Pie (charred)
Peanuts
1
1.31
1.31
1.05
Soybean
1 (inferred as 160)
0.94
1.5
1.5
1.2
Pickled soybean
1
1.3
1.3
1.04
Dairy
Part 1: Efficiency Tracking
25 L of milk converts into 25 L of cottage cheese, which converts into 4 slices of either cheddar or blue cheese.
Here are two charts with the data presented in equivalent quantities:
Based on 1 L of milk (0.16 slices of cheese):
Dairy
Nutrition
Milk
Cottage cheese
Slice
Scrambled eggs
Pie
Pie (charred)
150
140
Cheddar cheese
38.4
57.6
57.6
46.08
150
140
Blue cheese
32
48
48
38.4
Based on 1 slice of cheese (6.25 L of milk):
Dairy
Nutrition
Milk
Cottage cheese
Slice
Scrambled eggs
Pie
Pie (charred)
937.5
875
Cheddar cheese
240
360
360
288
937.5
875
Blue cheese
200
300
300
240
Ratios:
Dairy
Nutrition
Milk
Cottage cheese
Slice
Scrambled eggs
Pie
Pie (charred)
1
0.93
Cheddar cheese
0.26
0.38
0.38
0.31
1
0.93
Blue cheese
0.21
0.32
0.32
0.26
Part 2: Measurement per Unit
Dairy
Nutrition
Liquid (1L)
Slice
Scrambled eggs
Pie
Pie (charred)
Milk
150
Cottage cheese
140
Cheddar cheese
240
360
360
288
Blue cheese
200
300
300
240
Non-nutrition category
Non-nutrition food items
Satiety
Edible bamboo shoots
100
All distilled alcohols (1L)
80
Aqua vitae (1L)
40
Miscellaneous notes/trivia
The only food items that are not perishable are: walnut seeds, lumps of rendered fat, honeycomb, honey, distilled mead (not regular mead) and all other distilled alcohols such as brandies, vodkas, and ales, vintage beef, cattail/papyrus/tule roots that have not yet been cooked into cooked wild rhizomes, and green/brown bamboo shoots that have not yet been peeled into edible bamboo shoots. These together can provide fruit, vegetable and protein nutrition that will never perish.
The two food items which heal HP are saguaro fruit (+1 HP) and vintage beef (+2 HP). Note that saguaro fruit only has this effect when eaten raw—any kind of processing will remove the unique effect. Since the health damage effect from eating stew made with poisonous mushrooms is the sum of all the effects of the ingredients, the amusing -200 HP Hefty Death cap stew is the most poisonous food item in the game.
Due to the quirk of all fruit juices and alcohols having the same satiety, not only is it more efficient to convert lower value fruits into alcohol than higher value ones, but cherry and lychee have the highest satiety ratio of any fruit specifically when pressed into juice. It’s not significant enough to really bother with, but technically this is the most optimal way to consume them.
The highest multiplier on any raw food item is raw fish fillets, becoming a whopping 7.5 times more nutritious when cooked into a stew or pie. Ironically, it is also the only meat to be consumable raw, which means eating raw fish fillets is the least optimal way to consume protein, being 0.1333 times the value of fish stew. The lowest multiplier on any raw food item is aqua vitae made from rice whiskey; rice whiskey is already 0.01067 times less nutritious than raw rice, around 1%, which is then halved in volume and halved in satiety when converted into aqua vitae, resulting in a multiplier of 0.0026675, or around 0.2%.
I did not measure part-baked bread and pies, as that quickly became tedious and most players won’t be aiming for those products anyway. Besides that, I have probably made errors somewhere in all this, so if anyone sees something they think is incorrect, unclear, or incomplete please let me know and I will update the chart accordingly.