1. Corn (Maize)
Corn wasn’t just food—it was a way of life. Indigenous groups from the Iroquois in the Northeast to the Hopi in the Southwest cultivated maize as a staple crop, according to Susan J. Wurtzburg from EBSCO Research Starters. It was often grown using the “Three Sisters” method alongside beans and squash, which supported soil health. Maize was eaten fresh, dried, ground into flour, or made into dishes like hominy and tamales.
This crop offered both flexibility and nutrition, fueling daily life across diverse environments. The varieties were regionally adapted, from sweet corn to flint corn. Maize even played ceremonial roles, symbolizing life and fertility. Without it, the Native agricultural system simply wouldn’t have worked.
2. Wild Rice
Native tribes in the Great Lakes region, especially the Ojibwe, harvested wild rice from lakes and rivers, according to Jessica Milgroom from MNopedia. Unlike commercial rice, wild rice isn’t actually rice—it’s a type of aquatic grass seed. Gathering it involved canoeing through rice beds and gently knocking the seeds into the boat, a process still practiced today. It was both a seasonal ritual and a major food source.
Wild rice is protein-rich, unlike most grains, and it stores well through harsh winters. Its nutty flavor made it popular in stews and as a standalone dish. It held spiritual significance too, often featured in stories of migration and survival. This wasn’t just survival food—it was sacred.
3. Acorns
For tribes in California like the Chumash and Miwok, acorns were a dietary foundation, according to Steve Chiotakis and Christian Bordal from KCRW. They gathered, shelled, leached, and pounded them into flour to make mush or bread. Since acorns are high in fats and carbs, they were ideal for sustenance. But they do require serious processing due to their bitterness and tannins.
Communities had collective harvesting areas and traditions for storing them. Some families kept acorns as long-term food insurance. In lean seasons, this hard-earned food kept people going. They turned a bitter nut into something life-giving.
4. Beans
Beans weren’t just a side dish—they were essential in the Three Sisters planting system, according to Sunmin Park, Nobuko Hongu, and James W. Daily from ScienceDirect. Tribes like the Cherokee and Haudenosaunee relied on them to provide protein and enrich the soil. Beans climb corn stalks and fix nitrogen into the ground, creating sustainable crop cycles. They came in diverse varieties, often tailored to local climates.
Stews and succotash were common dishes made with beans. Some were dried for winter or traded between communities. They helped balance corn-heavy diets nutritionally. Without beans, Native agriculture wouldn’t have been nearly as sustainable.
5. Maple Syrup
In the Northeast, tribes like the Abenaki and Haudenosaunee tapped sugar maples long before European settlers arrived. In late winter, they’d cut V-shaped notches in trees and collect sap in bark containers. Then they’d boil it down over fire to make syrup or sugar cakes. This sweetener was highly prized and could be stored or traded.
Maple sugar was often used in cooking or eaten straight. It provided a burst of energy in cold months when other foods were scarce. Kids even had treats made from frozen syrup poured over snow. The annual maple harvest was both a practical and cultural highlight.
6. Salmon
Along the Pacific Northwest, salmon wasn’t just food—it was life. Tribes like the Chinook and Tlingit planned their calendars around salmon runs. They smoked, dried, or roasted the fish, preserving it to last through the year. Their entire food systems revolved around these predictable migrations.
Fishing rights and ceremonies were deeply respected, often passed down through generations. Special tools like weirs and nets were crafted specifically for salmon harvesting. Elders taught youth how to honor the fish and its role in their survival. Every salmon caught was a gift, not a given.
7. Buffalo (American Bison)
For Plains tribes like the Lakota and Comanche, buffalo were everything—meat, clothing, tools, and shelter. They used every part of the animal: meat for food, hide for teepees, bones for tools, even dung for fuel. Hunting required skill and community coordination. A single successful hunt could feed a village for weeks.
Buffalo meat was often dried into jerky or mixed with fat and berries to make pemmican. It was a high-energy, long-lasting food ideal for nomadic life. The animal also had spiritual importance, symbolizing abundance and unity. Buffalo weren’t just hunted—they were honored.
8. Saguaro Fruit
In the Sonoran Desert, the Tohono O’odham tribe harvested saguaro cactus fruit using long poles made of ribs from the same cactus. It was a sticky, sweet fruit that ripened in the extreme heat of early summer. The harvest was not only about food but about renewing life and water. The collected juice was sometimes fermented for ritual use.
The seeds were ground into nutritious paste or cakes. Saguaro fruit offered hydration and calories in a parched land. Its harvest marked the start of the new year for the tribe. Even today, it’s a deeply spiritual time.
9. Squash
Squash completed the trio in the Three Sisters agricultural system. Tribes grew many types—summer squash, winter squash, pumpkins—all offering different textures and storage benefits. The vines spread out to shade the soil, preventing weeds and conserving moisture. It was one of the first domesticated crops in the Americas.
Squash was eaten roasted, mashed, or dried. Its seeds were often roasted and salted. Larger varieties could be stored for months, helping tribes make it through winter. With corn and beans, it formed a nutritionally complete plant-based diet.
10. Chokecherries
Chokecherries grew wild across the Plains and Rocky Mountain regions and were used by tribes like the Crow and Cheyenne. Though astringent when raw, they became delicious in jams, pemmican, or juice. They were pitted and dried on hides under the sun. Often, the pits were ground in with the pulp for extra nutrition.
This fruit was critical in pemmican, the high-energy food mix of dried meat and fat. It offered important vitamins and some sugar during lean times. It was also used medicinally in teas and tonics. Foraging chokecherries became a shared seasonal task.
11. Amaranth
Amaranth was cultivated by tribes like the Aztecs and the Pueblo peoples for both its seeds and leaves. The seeds could be toasted or ground into flour, and the greens were cooked like spinach. It’s high in protein, especially for a plant, and has all nine essential amino acids. That’s rare and made it an essential food.
Its drought resistance also made it ideal for arid regions. Amaranth cakes mixed with honey were sometimes used in ceremonies. It offered a balance of nutrition and cultural meaning. Many tribes considered it a gift from the gods.
12. Nuts (Walnuts, Pecans, Hickories)
Eastern tribes like the Powhatan and Creek harvested tree nuts as vital fall and winter foods. These nuts were rich in fats and minerals and could be eaten raw, roasted, or pounded into pastes. They were stored in large quantities for winter use. Some were also used in cooking, adding richness to porridge or stews.
Harvesting them was a community effort, sometimes involving long treks through the forest. Pecans in particular were favored for their sweet taste and easier shelling. Hickory milk—a nut milk made by pounding and soaking nuts—was a delicacy. These trees were more than shade—they were pantry staples.
13. Jerusalem Artichoke
This knobby root, not related to globe artichokes, was a favorite among many tribes including the Dakota and Pawnee. It grows wild in much of North America and was dug in fall or spring. Its sweet, nutty taste made it a welcome addition to roasted dishes and stews. High in inulin fiber, it’s excellent for digestion.
Because it’s a perennial, Jerusalem artichokes could be harvested year after year without replanting. They stored well in cool ground or cellars. Some tribes even encouraged their spread by replanting tubers. It was one of the continent’s original root crops.
14. Prickly Pear
Tribes in the Southwest, such as the Apache and Navajo, utilized both the pads and fruits of this cactus. The fruits were peeled and eaten fresh or dried, while the pads were grilled or boiled. Rich in vitamin C and antioxidants, they helped prevent nutritional deficiencies. The juice was sometimes used for dye or medicine.
Prickly pear was also a water source in dry seasons. It required skill to harvest safely—those spines aren’t just for show. It was a resilient plant that thrived where few others could. Truly a desert survival food.
15. Clams and Shellfish
Coastal tribes like the Salish and Wampanoag relied on shellfish—clams, oysters, mussels, and more. These were gathered in tidal areas and cooked over open fires or stone ovens. Shell middens (ancient shell heaps) still mark centuries of shellfish feasts. Shells were even used as tools or in trade.
These sea foods offered protein, salt, and essential minerals. They could be smoked or dried for later use. Gathering shellfish was often communal and tied to the tides and moon cycles. It was a rhythm of life for coastal peoples.
16. Cranberries
Long before they were sweetened for Thanksgiving, cranberries were used by tribes like the Wampanoag. They were often mixed with dried meat and fat to make pemmican, or steeped into medicinal teas. Their natural tartness helped preserve other ingredients. Rich in antioxidants, they also helped prevent illness.
Cranberries grew wild in bogs and marshes, especially in the Northeast. Harvesting was usually done in fall. Their long shelf life made them a key winter food. They were as practical as they were flavorful.
17. Sunflower Seeds
Plains tribes like the Mandan and Hidatsa cultivated sunflowers for their seeds and oil. The seeds were roasted, ground, or eaten whole. High in fats and protein, they were essential in a meat-light diet. The plant’s oil was used in cooking and even as a skin treatment.
Sunflowers were also planted for their beauty and symbolic strength. They served as natural compass plants, always facing east. Harvesting was labor-intensive but worth it for the nutritional payoff. They were one of the earliest domesticated plants in North America.
18. Cattails
Cattails are sometimes called the “supermarket of the marsh,” and for good reason. Tribes across North America used every part of them—roots for flour, shoots like asparagus, pollen as a supplement. They grew abundantly in wetlands and offered year-round foraging. The fluffy tops were even used as bedding or insulation.
They were especially important in the diets of tribes like the Menominee and Potawatomi. The starchy roots were roasted or boiled. Gathering them took skill, often done barefoot in muddy shallows. They turned swamps into supper.
19. Mesquite
In the Southwest, tribes like the Pima and Yaqui relied on mesquite pods for food and flour. The pods were dried and ground into a sweet, high-fiber meal. It was used to make cakes, drinks, or porridge. Mesquite flour is surprisingly nutritious, with protein, calcium, and magnesium.
Mesquite trees thrive in arid soil where other crops fail. This made them reliable even in droughts. The tree also had medicinal and ceremonial value. It was one of the desert’s greatest gifts.
