What is the most efficient food source to keep my hunger and thirst levels in check during Survival mode?
I'm looking for only foods you can grow via crops in a settlement; I want to consume as little radiation as possible and I want to keep my carry weight to a minimum. But if I need to consume radiation to maximize healing output I don't mind as long as it's efficient enough to outweigh the downsides of radiation poisoning.
Best Answer
To find the answer I did some Science.
Method
I slept for 96 hours then I consumed each of 25 foods and 5 beverages until my character's hunger moved from famished to properly fed, and his thirst moved from dehydrated to properly hydrated.
For each food I then multiplied the food's weight by the number of units required. I also multiplied the food's rads by the number of units required. (Though not essential for this question, I also looked at how many hit points each items heals.) This gives us useful numbers to compare the foods:
The Candidates
There are seven farmable crops: carrot, corn, gourd, melon, mutfruit, razorgrain, and tato. All of these address hunger; only melon also addresses thirst.
Of the many craftable food items, only two meet your criterion of being completely crop-based. Both of these address hunger and thirst:
For completeness I included:
Short Answer
Noodle cup.
Longer Answer
The raw data for all food items tested is below.
Reasoning
Thirst: Noodle Cup
You'll get thirsty much more often than you'll get hungry—in part just because that's how the game works, and in part because healing items (stimpack, Rad-X, RadAway) add thirst. So efficient hydration is critical.
Purified water and noodle cup are the two most efficient rad-free thirst items: from dehydrated to properly hydrated in just 3lb. They weigh the same (0.5lb) and heal the same (40 HP).
Because noodle cup also helps hunger, and everything else is equal with purified water, noodle cup wins.
Hunger: Noodle Cup (with side dishes)
Noodle cup is the best item for hunger as well. Not because it's the most weight-efficient—mirelurk cake wins there—but because:
Mutfruit is a good backup item for hunger. It's as lightweight as any other plant crop, and has the lowest radiation: 0.8 pounds and 16 rads to fully feed you.
Parts of the map are rich in mirelurks. If you're willing to look beyond plant crops and have the ingredients (mirelurk meat, mirelurk egg, oil, and razorgrain), mirelurk cake is the most weight/rad efficient food item among the 25 items I tested.
Dirty Water
The drawback of noodle cup is that it's not common to find dirty water in the Commonwealth. But in survival mode it's an easy item to make for yourself.
Empty bottles are one of the most common items in the Commonwealth, especially in bars, restaurants, and breweries. Take an empty bottle to a body of water and you'll see the option to fill the bottle. This will give you one dirty water.
Bonus Facts: Healing
Mirelurk cake is by far the most efficient healing item among the 30 I tested: 1390 HP per pound. It's around 300% more efficient than the next closest items (Nuka Quantum and Iguana on a Stick), and around 700% more efficient than the seemingly-awesome Deathclaw Steak and Mirelurk Queen Steak.
This is another reason to keep it in your inventory as a backup item if you have the ingredients.
Raw Data
Pounds to feed
Rads to feed
Pounds to hydrate
Rads to hydrate
HP per Pound