Nutrition

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Navigation:Main Index>Gameplay>Guides>NutritionPage Updated: Version 39.64.1

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]

Occupations & Traits

Occupations

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

Traits

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

The 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	100 or more
Overweight	85 - 100
Normal	75 - 85
Underweight	65 - 75
Very Underweight	50 - 65
Emaciated	50 or less
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:

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 the player can become more prone to injury. Losing weight is desirable if the player happens to be overweight. 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 in losing weight is the type of food eaten; avoiding food 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, it can be caused by eating only 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 400 or 1700 carbohydrates, resulting in a multiplier of 2 or 3, respectively.

Maximum: 1000

Minimum: -500

Proteins

Proteins surplus or malus affect the amount of strength experience gained by various tasks such as exercise.

Maximum: 1000

Minimum: -500

(As of b34.5, Protein values between 50 and 300 provide a 1.5 multiplier to Str XP gain. Likewise, values below -300 apply a .7 gain penalty.)

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 starvation may sneak up on the player.

Maximum: 3700

Minimum: -2200

List of nutritional values

This article or section may be outdated. Editors are encouraged to update this section with new information.

Fruits

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

Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Apple	25.13	0.47	0.31	95	0.2
Banana	26.95	1.29	0.39	105	0.2
Berry	3	2	0	12	0.1
Berry	3	2	0	8	0.1
Berry	5	4	0	23	0.1
Cherry	1.31	0.09	0	5	0.3
Grapes	15.78	0.58	0.32	62	0.2
Grapefruit	101.11	17.56	3.78	15	0.3
Lemon	5.41	0.64	0.17	17	0.2
Lime	5.41	0.64	0.17	17	0.2
Mango	78.7	3.89	1.09	252	0.3
Orange	16.27	1.00	0.30	65	0.2
Peach	14.31	1.36	0.38	58	0.2
Canned Peaches	0.0	10.0	24.0	250	0.8
Pear	20.13	0.27	0.21	75	0.2
Pineapple	118.70	4.89	1.09	452	0.3
Canned Pineapple	0.0	10.0	24.0	250	0.8
Pumpkin	20.45	34.53	20.61	404	1.0
Strawberries	0.92	0.08	0.04	4	0.1
Watermelon	341.11	27.56	6.78	1355	3.0
Watermelon Chunks	68.2	5.51	1.35	271	0.6
Watermelon Slice	34.11	2.75	0.67	135.5	0.3

Vegetables

Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Avocado	11.75	2.67	20.96	227	0.3
Bell Pepper	7	1	0	30	0.2
Bell Peppers (Jarful)	N/A	N/A	N/A	N/A	0.5
Broccoli	2.06	0.87	0.11	11	0.2
Broccoli (Jarful)	N/A	N/A	N/A	N/A	0.5
Cabbage	41.41	9.14	0.71	178	0.2
Cabbage (Jarful)	N/A	N/A	N/A	N/A	0.5
Carrots	5.84	0.57	0.15	25	0.2
Carrots (Canned)	28	0	0	10.5	0.7
Carrots (Jarful)	N/A	N/A	N/A	N/A	0.5
Chili (Canned)	33	16	7	260	0.8
Corn	26.74	4.68	1.93	88	0.2
Corn (Canned)	70	7	1.75	315	0.7
Packaged Corn	94	15	5	396	0.6
Daikon	12.59	1.34	0.27	354	0.2
Edamame	10.45	3.95	0.45	25	0.1
Eggplant	26.93	4.49	0.82	114	0.2
Eggplants (Jarful)	N/A	N/A	N/A	N/A	0.5
Jalapeno	0	0	0.21	15	0.1
Leek	12.59	1.34	0.27	54	0.2
Leeks (Jarful)	N/A	N/A	N/A	N/A	0.5
Lettuce	10.33	4.9	0.54	54	0.7
Mixed Vegetables	37	9	0	271	0.6
Mushroom	2.12	2.04	0.24	36	0.2
Mushroom	2.56	2.36	0.32	38	0.2
Onion	6.54	0.77	0.07	28	0.2
Peas	20.45	7.95	0.85	119	0.6
Peas (Canned)	52.5	14	0	280	0.7
Pickles	1	0	0	5	0.1
Potato	14.52	2.88	0.15	70	0.2
Potatoes (Canned)	35	2.5	0	175	0.7
Potatoes (Jarful)	N/A	N/A	N/A	N/A	0.5
Radish	0.15	0	0	1	0.1
Radishes (Jarful)	N/A	N/A	N/A	N/A	0.5
Tomato	3.53	1.29	0.21	14	0.2
Tomatoes (Canned)	18	3	0	90	0.7
Tomatoes (Jarful)	N/A	N/A	N/A	N/A	0.5
Zucchini	6.10	2.37	0.63	33	0.3

Grains

Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Bolognese (Canned)	68	18	22	540	0.8
Bread	99	17.7	6.66	532	0.3
Bread Dough	99	17.7	6.66	532	0.3
Bread Slices	33	5.9	2.22	177	0.1
Cereal	572	52	26	2306	0.2
Can of Oats	405	75	45	1500	0.8
Instant Popcorn	20.41	3.57	2.69	120	0.3
Ramen Noodles	0	10	14	52	0.2
Pasta	656	112	16	3360	2
Rice	648	72	0	2880	2
Tortilla	0	2	2	40	0.1

Protein Foods

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

Contents Lean Meat Poultry Fish and Seafood Eggs Nuts and Seeds Legumes/Beans Insects

Lean Meat
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Bacon	0	10	14	160	0.3
Bacon Bits	0	0.7	1	10	0.1
Bacon Strips	0	2.5	3.5	40	0.1
Corned Beef (Canned)	0	78	48	720	0.8
Dead Mouse	0	7	0	30	0.2
Dead Rabbit	0	100.8	9.58	373	0.2
Dead Rat	0	10	0	50	0.2
Dead Squirrel	0	30	3.25	161	0.2
Ham	91	117	78	1560	1.0
Ham Slice	15.16	19.5	13	260	0.2
Meat Patty	0	26	30	380	0.3
Mutton Chop	0.08	33	11	234	0.3
Pork Chop	0	25	6	150	0.3
Rabbit Meat	0	61.8	6.58	323	0.3
Rodent Meat	0	30	3.25	161	0.3
Steak	0	31.62	9.35	220	0.3

Poultry
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Chicken	0	18	9	150	0.3
Dead Bird	0	30	3.25	161	0.2
Small Bird Meat	5	90	8.25	261	0.3

Fish and Seafood
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Little Bait Fish	0	8.52	1.5	30	0.1
Bass	5	30	4.2	184	1.1
Catfish	5	28	5.7	181	0.4
Crappie	5	12.2	4.2	111	0.4
Fish Fillet	1	28.52	12	205	0.2
Frog Meat	0	14.60	0.28	66	0.2
Perch	5	12.2	4.2	111	0.4
Pike	5	38.13	5.37	207	0.4
Salmon	0	34.28	10.55	270	0.3
Sardines (Canned)	0	14	11	150	0.7
Sunfish	5	12.2	4.2	11	0.4
Trout	5	32.56	5.5	219	0.4
Tuna (Canned)	0	15	34	370	0.3

Eggs
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Egg	0.32	5.55	4.18	63	0.1
Wild Eggs	0.32	5.55	4.18	63	0.1

Nuts and Seeds
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Peanuts	4.57	7.31	13.96	161	0.2
Sunflower Seeds	14.12	4.34	5.48	155	0.1

Legumes/Beans
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Beans (Canned)	33	7	1	170	0.8
Tofu	1	5	1	30	0.3

Insects
Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Cricket	1.34	3.6	1.32	20	0.1
Grasshopper	3	5.55	0.24	25	0.1
Cockroach	1.27	7.41	3.90	30	0.1
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	0	0	352	3200	0.3
Cheese	0.87	6.4	9.33	113	0.2
Ice Cream	180	26	84	1680	0.2
Milk	13	8	2.5	110	1.0
Processed Cheese	0	4	6	70	0.1
Yogurt	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
Cake Slice	1	5	5	70	0.2
Candy Package	125	0	2.5	500	0.6
Chips	72	4.5	45	720	0.2
Chocolate	110	10	66	850	0.2
Cookie (Chocolate)	22	1	8	160	0.1
Corndog	7	19	9	180	0.1
Cupcake	67	4	4	305	0.2
Fried Chicken	17	16	14	260	0.1
Fries	35.97	3.35	5.19	203	0.4
Hot Dog	2	2	12	100	0.3
Juice Box	14	0	0	60	0.1
Lollipop	10	0	0.5	40	0.1
Mint Candy	15	0	0	60	0.1
Modjeska	15	0	0	60	0.1
Pancakes	42	6	2	210	0.3
Pizza	120	42	39	990	0.3
Orange Soda	104	0	0	400	0.8
Pie Slice	20.45	54.53	20.61	404	0.5
Pie Slice (Pumpkin)	20.45	54.53	20.61	404	0.5
Pop	39	0	0	140	0.3
Raspberry Shortbread	22	1	8	160	0.1
Sandwich (Peanut Butter)	14	7	25	250	0.4
Sandwich (Cheese)	0.93	8.4	12.37	135	0.3
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
White Wine	0	0	0	481	1.0
Red Wine	0	0	0	510	1.0
Whiskey	0	0	0	1500	0.7

Herbs, spices and sauces

Item	Carbohydrates	Proteins	Lipids	Calories	Weight
Grape Leaves	11	4	2	73	0.1
Honey	187	0	0	660	0.4
Ketchup	370	0	0	1480	0.2
Mustard	0	0	0	510	0.2
Marinara	55	10	7.5	350	0.2
Mayonnaise	0	0	330	3000	0.5
Peanut Butter	128	84	224	2660	0.3
Rosehips	19	2	0	81	0.1
Remoulade	N/A	N/A	N/A	N/A	0.5
Violets	7	1	0	27	0.2
Soy Sauce	0	0	0	20	0.1

Mixed categories

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

See also

• Food
• Cooking
• Cooking Recipes
• Health
• Farming
• Fishing
• Trapping