Nutrition

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Nutrition is a game mechanic in Project Zomboid redesigned and implemented in build 34. Each item of food has a quality known as nutritional value which is defined by four variables: carbohydrates, proteins, lipids and calories. Each of these variables currently only have an impact on the player's weight, in which can affect fitness experience gain, endurance, speed and fragility. However, there were previous mentions that it would change the player in various other ways, such as strength and mental state, which are not currently implemented,[1] as well protein currently has no effect on the player.

Occupations & Traits

Occupations

Name Starting Points Major Skills Description
Fitness Instructor
Fitness Instructor
-6 +2 Sprinting
+3 Fitness
Starts with the TraitNutritionist.png Nutritionist trait

Traits

Name Cost Starting Weight Description
TraitNutritionist.png
Nutritionist
-4 N/A Can see the nutritional values of any food
TraitObese.png
Obese
+10 105 Slower running speed. Tire from running more easily -5 Fitness
TraitOverweight.png
Overweight
+6 95 Slower running speed. Tire from running more easily -2 Fitness
TraitUnderweight.png
Underweight
+6 70 Low strength, low endurance and prone to injury
TraitVeryUnderweight.png
Very Underweight
+10 60 Very low strength, very low endurance and prone to injury
TraitEmaciated.png
Emaciated
N/A 50 Low strength, low endurance and prone to injury
Not available during character creation

The Nutritionist: Can see the nutritional values of any food. nutritionist trait is only available during character creation, costing 4 trait points, or can be picked up for free when choosing the fitness instructor occupation. The nutritionist trait allows the player to "see the nutritional values of any food", which can normally only be seen on food that is packaged.

Nutritional value

Nutritional value defines how healthy a particular food is and the effects they'll have on the player's weight. By consuming just one type of food, the player may find themselves suffering from weight loss or weight gain, therefore altering their effectiveness to perform certain actions.

Weight

Weight is a player statistic presented on the Info panel, which can be toggled with the J key by default. During character creation, the player can choose between one of four traits which will determine their starting weight; if none are chosen, they will begin with the default weight of 80. Over time the player's weight may begin to vary from its starting value, in which depends on the nutritional value of the food they have been consuming. As the player's weight fluctuates, their traits will also change depending on their current weight. The game recognises that there are actually five different traits relating to weight, rather than just the four which can be picked up during character creation, whereas the default/normal weight is considered the absence of a trait.

The different effects caused on the player, along with their weight ranges can be seen in the table below.

Name Weight Range
Obese
Obese
100 or more
Overweight
Overweight
85 - 100
Normal 75 - 85
Underweight
Underweight
65 - 75
Very Underweight
Very Underweight
50 - 65
Emaciated
Emaciated
50 or less
Degeneration
Degeneration
(Damage)
35

Note that the emaciated trait and degeneration currently only exists in the game mechanics and therefore have no visual representation in-game.

Having either of the five traits listed above (excluding normal) gives the player an attribute recognised as "has weight trouble". A player with this attribute will not gain any fitness experience beyond level 6, whereas having the emaciated, obese or very underweight trait, they will lose the ability to gain fitness experience altogether, regardless of the current level. Experience will return to normal upon losing/gaining some weight, i.e. removing the trait.

There is also evidence within the "Nutrition.class" file that the sex of the player will have an influence on weight loss and the normal weight definition of a female, indicating a value of 60, however this is not currently implemented.

Gaining Weight

Gaining weight is usually undesirable, as it grants the player slower movement speed and loss of fitness. However, weight gain may be needed if the player is already underweight, in which has its own set of negative effects. Weight gain can be helped by avoiding physical exercise, such as running and climbing, and instead to sleep often, which can be helped with the restless sleeper and sleepyhead traits. Consuming 1700 or more carbohydrates or lipids in a day will put the player's weight gain into the highest bracket for potential weight gain, with the alternative bracket being over 1200. Daily calories however, will vary depending on the player's current weight and physical exercise; the following calculation can be used to determine how many calories need to be consumed if only running:

Calculation GainWeight.png

Note that the "c" represents current calories, whereas "w" represents weight.

As a general example: a player with a weight of 80, that only ever runs and consumes 1700 carbohydrates or lipids and 1600 (or more) calories, will result in a weight of 83 after a day.[verify]

Losing Weight

Too much weight loss can lead to reduced strength and endurance and become more prone to injury. However, like gaining weight, losing weight is desirable if the player happens to be overweight. Losing weight can be lowered by climbing over fences and through windows, sprinting instead of walking and avoiding sleep, which can be helped with the wakeful trait. The biggest factor into losing weight is the type of food eaten, in which would ideally be avoided, however that would lead to death. The best foods to eat are those low in calories and high in hunger, such as the following fruits and vegetables: radishes, tomatoes, broccoli, carrots, onions, strawberries, berries and cherries. It will often take the player a while before they begin to lose weight after dieting, this is due to any excess calories that were consumed previously being used first. In addition to gaining underweight traits from losing too much weight, if the player reaches a weight of 35, they will begin taking damage until some weight is gained. This is usually very rare, however can be caused by surviving on just fruits/vegetables for long periods of time.

Nutrients

Carbohydrates
Carbohydrates are used in determining potential weight gain. This value is ignored unless the player has consumed more than 1200 or 1700 carbohydrates, resulting in a multiplier of 2 or 3, respectively.
Maximum: 1000
Minimum: -500
Proteins
Proteins currently have no function, however there is evidence of a potential future use within the source code.
Maximum: 1000
Minimum: -500
Lipids
Lipids, previously called fats, are used in determining potential weight gain. This value is ignored unless the player has consumed more than 1200 or 1700 lipids, resulting in a multiplier of 2 or 3, respectively.
Calories
Calories are the main weight determining nutrient. This value must be balanced with hunger consistently, or else obesity or anorexia may sneak up on the player.
Maximum: 3700
Minimum: -2200

List of nutritional values

Fruits

Fruit is typically high in carbohydrates and low in lipids per weight.

Item Carbohydrates Proteins Lipids Calories Weight
Apple.png
Apple
25.13 0.47 0.31 95 0.2
Banana.png
Banana
26.95 1.29 0.39 105 0.2
BerryGeneric1.png
Berries
3 2 0 12 0.1
BerryGeneric3.png
Berries
3 2 0 8 0.1
BerryGeneric2.pngBerryGeneric4.png
BerryGeneric5.pngBerryPoisonIvy.png
BerryBlack.pngBerryBlue.png
Berries
5 4 0 23 0.1
Cherry.png
Cherry
1.31 0.09 0 5 0.3
Grapes.png
Grapes
15.78 0.58 0.32 62 0.2
Lemon.png
Lemon
5.41 0.64 0.17 17 0.2
Orange.png
Orange
16.27 1.00 0.30 65 0.2
Peach.png
Peach
14.31 1.36 0.38 58 0.2
Pineapple.png
Pineapple
118.70 4.89 1.09 452 0.3
BerryStraw.png
Strawberry
0.92 0.08 0.04 4 0.1
Watermelon.png
Watermelon
341.11 27.56 6.78 1355 3.0
WatermelonSmashed.png
Watermelon Chunks
68.2 5.51 1.35 271 0.6
WatermelonSliced.png
Watermelon Slice
34.11 2.75 0.67 135.5 0.3

Vegetables

Item Carbohydrates Proteins Lipids Calories Weight
Avocado.png
Avocado
11.75 2.67 20.96 227 0.3
BellPepper.png
Bell Pepper
7 1 0 30 0.2
JarBrown.png
Bell Peppers
(Jarful)
N/A N/A N/A N/A 0.5
Broccoli.png
Broccoli
2.06 0.87 0.11 11 0.2
JarGreen.png
Broccoli
(Jarful)
N/A N/A N/A N/A 0.5
Cabbage.png
Cabbage
41.41 9.14 0.71 178 0.2
JarGreen.png
Cabbage
(Jarful)
N/A N/A N/A N/A 0.5
Carrots.png
Carrots
5.84 0.57 0.15 25 0.2
CannedCarrots2.png
Carrots
(Canned)
28 0 0 10.5 0.7
JarBrown.png
Carrots
(Jarful)
N/A N/A N/A N/A 0.5
CannedChili.png
Chili
(Canned)
33 16 7 260 0.8
Corn.png
Corn
26.74 4.68 1.93 88 0.2
CannedCorn.png
Corn
(Canned)
70 7 1.75 315 0.7
Eggplant.png
Eggplant
26.93 4.49 0.82 114 0.2
JamPurple.png
Eggplants
(Jarful)
N/A N/A N/A N/A 0.5
Leek.png
Leek
12.59 1.34 0.27 54 0.2
JarWhite.png
Leeks
(Jarful)
N/A N/A N/A N/A 0.5
Lettuce.png
Lettuce
10.33 4.9 0.54 54 0.7
MushroomGeneric1.png
MushroomGeneric2.pngMushroomGeneric4.png
MushroomGeneric6.pngMushroomGeneric7.png
Mushroom
2.12 2.04 0.24 36 0.2
MushroomGeneric3.pngMushroomGeneric5.png
Mushroom
2.56 2.36 0.32 38 0.2
Onion.png
Onion
6.54 0.77 0.07 28 0.2
Peas.png
Peas
20.45 7.95 0.85 119 0.6
CannedPeas.png
Peas
(Canned)
52.5 14 0 280 0.7
Pickles.png
Pickles
1 0 0 5 0.1
Potato.png
Potato
14.52 2.88 0.15 70 0.2
CannedPotato.png
Potatoes
(Canned)
35 2.5 0 175 0.7
JarWhite.png
Potatoes
(Jarful)
N/A N/A N/A N/A 0.5
Radish.png
Radish
0.15 0 0 1 0.1
JarBrown.png
Radishes
(Jarful)
N/A N/A N/A N/A 0.5
Tomato.png
Tomato
3.53 1.29 0.21 14 0.2
CannedTomato2.png
Tomatoes
(Canned)
18 3 0 90 0.7
JarBrown.png
Tomatoes
(Jarful)
N/A N/A N/A N/A 0.5
Zucchini.png
Zucchini
6.10 2.37 0.63 33 0.3

Grains

Item Carbohydrates Proteins Lipids Calories Weight
CannedBolognese.png
Bolognese
(Canned)
68 18 22 540 0.8
Bread.png
Bread
99 17.7 6.66 532 0.3
Bread Dough
Bread Dough
99 17.7 6.66 532 0.3
BreadSlices.png
Bread Slices
33 5.9 2.22 177 0.1
Cereal.png
Cereal
572 52 26 2306 0.2
OatsRaw.png
Can of Oats
405 75 45 1500 0.8
Popcorn.pngPopcornCooked.png
Popcorn
20.41 3.57 2.69 120 0.3
Ramen.png
Ramen Noodles
0 10 14 52 0.2
SpagettiRaw.png
Pasta
656 112 16 3360 2
RiceRaw.png
Rice
648 72 0 2880 2

Protein Foods

Protein foods are typically high in protein and lipids per weight.

Contents
  1. Lean Meat
  2. Poultry
  3. Fish and Seafood
  4. Eggs
  5. Nuts and Seeds
  6. Legumes/Beans
  7. Insects
Lean Meat
Item Carbohydrates Proteins Lipids Calories Weight
Bacon.png
Bacon
0 10 14 160 0.3
TZ BaconBits.png
Bacon Bits
0 0.7 1 10 0.1
TZ BaconRashers.png
Bacon Rashers
0 2.5 3.5 40 0.1
CannedCornedBeef.png
Corned Beef
(Canned)
0 78 48 720 0.8
MouseDead.png
Dead Mouse
0 7 0 30 0.2
RabbitDead.png
Dead Rabbit
0 100.8 9.58 373 0.2
DeadRat.png
Dead Rat
0 10 0 50 0.2
SquirrelDead.png
Dead Squirrel
0 30 3.25 161 0.2
Ham.png
Ham
91 117 78 1560 1.0
HamSlices.png
Ham Slices
15.16 19.5 13 260 0.2
Meat Patty
Meat Patty
0 26 30 380 0.3
Mutton.png
Mutton Chop
0.08 33 11 234 0.3
Porkchop.png
Pork Chop
0 25 6 150 0.3
Rabbitmeat.png
Rabbit Meat
0 61.8 6.58 323 0.3
Smallanimalmeat.png
Small Animal Meat
0 30 3.25 161 0.3
Steak.png
Steak
0 31.62 9.35 220 0.3
Poultry
Item Carbohydrates Proteins Lipids Calories Weight
Chicken.png
Chicken
0 18 9 150 0.3
BirdDead.png
Dead Bird
0 30 3.25 161 0.2
Smallbirdmeat.png
Small Bird Meat
5 90 8.25 261 0.3
Fish and Seafood
Item Carbohydrates Proteins Lipids Calories Weight
FishMinnow.png
Bait Fish
0 8.52 1.5 30 0.1
FishBass.png
Bass
5 30 4.2 184 1.1
FishCatfish.png
Catfish
5 28 5.7 181 0.4
Crappie
Crappie
5 12.2 4.2 111 0.4
FishFillet.png
Fish Fillet
N/A N/A N/A N/A 0.2
Frogmeat.png
Frog Meat
0 14.60 0.28 66 0.2
FishPerch.png
Perch
5 12.2 4.2 111 0.4
FishPike.png
Pike
5 38.13 5.37 207 0.4
Salmon.png
Salmon
0 34.28 10.55 270 0.3
CannedSardines.png
Sardines
(Canned)
0 14 11 150 0.7
FishPanfish.png
Sunfish
5 12.2 4.2 11 0.4
FishTrout.png
Trout
5 32.56 5.5 219 0.4
Tuna.png
Tuna
(Canned)
0 15 34 370 0.3
Eggs
Item Carbohydrates Proteins Lipids Calories Weight
Egg.png
Egg
0.32 5.55 4.18 63 0.1
Wild Eggs
Wild Eggs
0.32 5.55 4.18 63 0.1
Nuts and Seeds
Item Carbohydrates Proteins Lipids Calories Weight
Peanut.png
Peanuts
4.57 7.31 13.96 161 0.2
SunflowerSeeds.png
Sunflower Seeds
14.12 4.34 5.48 155 0.1
Legumes/Beans
Item Carbohydrates Proteins Lipids Calories Weight
Beans.png
Beans
(Canned)
33 7 1 170 0.8
Tofu.png
Tofu
1 5 1 30 0.3
Insects
Item Carbohydrates Proteins Lipids Calories Weight
Cricket
Cricket
1.34 3.6 1.32 20 0.1
Grasshopper
Grasshopper
3 5.55 0.24 25 0.1
Cockroach
Cockroach
1.27 7.41 3.90 30 0.1
Worm
Worm
0 0.5 0.1 3 0.1

Dairy

Dairy is usually high in lipids per weight, however this can vary between each food.

Item Carbohydrates Proteins Lipids Calories Weight
Butter.png
Butter
0 0 352 3200 0.3
Cheese.png
Cheese
0.87 6.4 9.33 113 0.2
Icecream.png
Icecream
180 26 84 1680 0.2
Milk
Milk
13 8 2.5 110 1.0
Processedcheese.png
Processed Cheese
0 4 6 70 0.1
Yoghurt.png
Yoghurt
1 5 1 30 0.3

Confections and Luxury Foods

Confections and luxury foods are considered unhealthy and should be consumed sparingly. They are high in calories per weight, while also being high in carbohydrates and/or lipids. These foods may be found throughout the world and cannot be made by the player.

Item Carbohydrates Proteins Lipids Calories Weight
CakeSlice.png
Cake Slice
1 5 5 70 0.2
CandyPackagei.png
Candy Package
125 0 2.5 500 0.6
Crisps.pngCrisps2.png
Crisps3.pngCrisps4.png
Chips
72 4.5 45 720 0.2
Chocolate.png
Chocolate
110 10 66 850 0.2
CookieChocolateChip.png
[[Cookie
(Chocolate)]]
22 1 8 160 0.1
CookieJelly.png
Cookie
(Jelly)
22 1 8 160 0.1
Corndog.png
Corndog
7 19 9 180 0.1
Cupcake.png
Cupcake
67 4 4 305 0.2
ChickenFried.png
Fried Chicken
17 16 14 260 0.1
Fries.png
Fries
35.97 3.35 5.19 203 0.4
Hotdog.png
Hotdog
2 2 12 100 0.3
JuiceBox.png
Juice Box
14 0 0 60 0.1
Lollipop.png
Lollipop
10 0 0.5 40 0.1
MintCandy.png
Mint Candy
15 0 0 60 0.1
Modjeska.png
Modjeska
15 0 0 60 0.1
Pancakes.png
Pancakes
42 6 2 210 0.3
Pizza.png
Pizza
120 42 39 990 0.3
Pop4.png
Orange Soda
104 0 0 400 0.8
Pie.png
Pie Slice
20.45 54.53 20.61 404 0.5
Pie Slice (Pumpkin)
Pie Slice
(Pumpkin)
20.45 54.53 20.61 404 0.5
Pop.png
Pop2.pngPop3.png
Pop
39 0 0 140 0.3
Sandwich (Peanut Butter)
Sandwich
(Peanut Butter)
14 7 25 250 0.4
Sandwich (Cheese)
Sandwich
(Cheese)
0.93 8.4 12.37 135 0.3
Waffles.png
Waffles
13 3 4 80 0.3

Alcohol

Alcohol contains no nutritional value and is high in calories per weight.

Item Carbohydrates Proteins Lipids Calories Weight
WineFull.png
Chardonnay
0 0 0 481 1.0
Red Wine.png
Red Wine
0 0 0 510 1.0
Whiskey
Whiskey
0 0 0 1500 0.7

Herbs, spices and sauces

Item Carbohydrates Proteins Lipids Calories Weight
Grape Leaves
Grape Leaves
11 4 2 73 0.1
Honeybottle.png
Honey
187 0 0 660 0.4
Ketchup.png
Ketchup
370 0 0 1480 0.2
Mustard.png
Mustard
0 0 0 510 0.2
Marinarai.png
Marinara
55 10 7.5 350 0.2
TZ MayonnaiseFull.png
Mayonnaise
0 0 330 3000 0.5
PeanutButter.png
Peanut Butter
128 84 224 2660 0.3
Rosehips
Rosehips
19 2 0 81 0.1
TZ RemouladeFull.png
Remoulade
N/A N/A N/A N/A 0.5
Violets
Violets
7 1 0 27 0.1

Mixed categories

Item Carbohydrates Proteins Lipids Calories Weight
Soup (Canned)
Soup
(Canned)
20 7.5 2.5 125 0.8
Soup (Pot)
Soup
(Pot)
20 7.5 2.5 125 4
Dogfood.png
Dogfood (Canned)
77.56 16.04 12.58 498 1
Soup (Mushroom) (Canned)
Soup
(Mushroom)
(Canned)
19 3 8 160 0.7
Oatmeal
Oatmeal
81 15 9 300 0.8
Cereal Bowl
Cereal Bowl
81 15 9 300 0.8
TVDinner.png
TV Dinner
81 30 25 670 0.4
CakeBatter.png
Cake Batter
50 8 48 800 0.3
Dough.png
Pie Dough
50 8 48 800 0.3

See also