Beef jerky is a savory, chewy, protein-rich snack. The slices of beef are marinated and dried to preserve the meat, then packaged into a delicious shelf-stable snack you can enjoy anywhere.
Beef jerky isn't new. People have been making it for centuries. Raw beef spoils quickly, which can lead to the overgrowth of harmful bacteria that can make you sick. Drying was an important food preservation practice to prevent spoilage and reduce food waste.
Dried meat has a rich history in different cultures around the world. In addition to what we call "jerky" in North America, there's "carne seca" in Mexico and "biltong" in South Africa.
Today, beef jerky is a popular snack you can buy anywhere, from gas stations to high-end grocery stores. There are countless types in a range of exciting flavors. In addition to beef, you can find turkey jerky, bison jerky and even salmon jerky. (If there’s meat, you can probably turn it into jerky.)
Beef jerky is often touted as a high-protein, low-carb snack. But is beef jerky actually healthy? We spoke to dietitians about the benefits, downsides and healthiest types of beef jerky.
What is beef jerky?
Beef jerky is typically made by slicing pieces from a lean cut of beef, such as the muscle. The pieces are then marinated with seasonings and dehydrated. "It’s dried or smoked at low temperature, which removes all of the moisture, helping to preserve the meat," Frances Largeman-Roth, registered dietitian nutritionist, tells TODAY.com.
Jerky can also be made from ground or chopped beef which has been formed into strips, per the U.S. Department of Agriculture.
Beef jerky nutrition overview
The nutritional value of beef jerky will vary depending on the cut of meat, processing and added ingredients. One ounce (about 28 grams) of the standard, store-bought original beef jerky pieces contains the following, per the USDA database:
- Calories: 80
- Protein: 11 grams
- Fat: 1 gram
- Carbohydrates: 6 grams
- Fiber: 0.5 grams
- Sugar: 6 grams
- Sodium: 450 milligrams
- Cholesterol: 24 milligrams
Beef jerky is an excellent source of protein and is typically low in calories and carbohydrates. Most beef jerky is made from leaner cuts of meat, so it tends to be lower in fat.
Beef is naturally high in vitamins and minerals including iron, zinc and B vitamins, Leah Kaufman, registered dietitian at NYU Langone’s Weight Management Program, tells TODAY.com.
The dried jerky is still rich in these nutrients compared to fresh meat, according to a 2022 review of the effects of drying meat in the journal Frontiers of Nutrition.
Some types of beef jerky contain more sodium and sugar depending on how it is made and seasoned, Sandra Arevalo, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com. Beef jerky may also contain added preservatives, artificial flavorings and dyes.
Beef jerky can be keto-friendly, as long as it contains zero grams of carbohydrates or sugar. While beef is naturally gluten-free, packaged jerky may contain additives containing gluten.
Always read nutrition labels, the experts note. "Remember, the nutrition facts is not per pack, but per serving," says Arevalo. Depending on the size of the jerky, a one-ounce serving could range from one large piece to four or five small ones.
Is beef jerky healthy?
Beef jerky can be healthy when eaten in moderation and as part of a balanced diet, the experts say. “Some types are better than others, but in general, it’s a pretty healthy snack," says Kaufman.
Beef jerky benefits
- High in protein
- Filling
- Rich in micronutrients
- Long shelf life
Beef jerky is a good source of protein, which our body needs to build and repair tissues. Beef jerky is also rich in vitamins and minerals that support immune function, metabolism, red blood cell production and other bodily functions.
Since beef jerky is preserved, it lasts much longer than cooked meat. It's a convenient, nutrient-rich snack you can eat on the go.
“There is some saturated fat in beef,” Kaufman adds. However, jerky usually contains a small to moderate amount (0.5-2 grams). The American Heart Association recommends eating no more than 13 grams of saturated fat per day if you follow a 2,000-calorie diet.
Portion control is key, the experts note. “It’s not meant to be a meal. It’s a snack,” Kaufman adds.
Beef jerky should be enjoyed as part of a varied diet full of whole foods including fruits, vegetables, nuts and whole grains, says Largeman-Roth.
Is beef jerky good for weight loss?
Beef jerky may be helpful for weight loss when eaten in moderation as part of an overall healthy eating plan.
Many beef jerky options are low in calories. "Beef jerky can be a smart choice for people who want to meet their protein goals while cutting down on calories," Largeman-Roth adds.
The protein in beef jerky is very satiating. "In regards to weight loss, I always recommend having protein as a snack, because you're going to feel fuller longer," says Kaufman. Protein is digested much slower, Kaufman adds, which may curb hunger and reduce cravings.
However, one serving of beef jerky is still relatively small. “I would pair it with something that has fiber, maybe fruit or a vegetable, which is even more filling,” says Kaufman.
Downsides of beef jerky
Although beef jerky is high in protein and nutrients, there are some drawbacks, including:
- Sodium content
- Processing
- Cholesterol
The main downside of beef jerky is the sodium, the experts note. The Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 milligrams per day.
A single serving of beef jerky can pack up to 500 milligram of sodium, says Kaufman — that's 22% of your daily allowance. "An ounce might only contain 2 to 4 pieces, so you can see how someone can easily consume 800–1,000 mg of sodium in a snack," Largeman-Roth adds.
Excess sodium can lead to fluid retention and raise blood pressure, which is especially risky for people with hypertension, heart disease or kidney issues, says Arevalo. Always talk to your doctor if you have concerns.
Store-bought beef jerky is often highly processed. Eating large quantities of processed meat, over time, can increase the risk of health problems. Numerous studies have linked the consumption of red, processed meat to colon cancer and other chronic diseases, TODAY.com previously reported.
Beef jerky may contain preservatives called nitrates, Arevalo adds. Normally, the amount of nitrates in beef jerky is minimal and considered safe, but if you have concerns, it may not be the best snack for you.
Beef jerky also contains cholesterol, anywhere from 15–40 mg per serving. If you have high cholesterol, consider avoiding or limiting beef jerky, the experts say.
Can you eat beef jerky every day?
"I wouldn't recommend eating it daily," says Kaufman. While beef jerky is high in protein, it's still processed meat, which is not something you should eat every day, Arevalo adds.
Instead, enjoy beef jerky as an occasional treat. Aim for no more than three times a week, Largeman-Roth adds. Pair jerky with other protein-rich snacks such as nuts, boiled eggs or Greek yogurt.
What is the healthiest type of jerky?
Some types of beef jerky are healthier than others. When choosing jerky, look for the following, the experts say:
- Grass-fed beef
- Minimal ingredients
- Low in cholesterol
- Less sodium
Grass-fed beef is considered healthier than grain-fed beef because it may have a higher omega-3 fatty acid and antioxidant content, per the Mayo Clinic.
The fewer ingredients, the better, the experts note. "Look at the ingredient list and make sure that you understand all of them," says Kaufman. Try to avoid jerky with additives.
Next, go down the nutrition facts label. Opt for beef jerky with the least amount of saturated fat and cholesterol, says Arevalo.
"The next thing is sodium. Look for one that has the lowest percentage (mg) per serving," Arevalo adds. A good range is 5-10% of the daily value.
When it comes to carbohydrates, choose a beef jerky with no added sugar, which is often used to marinate the beef, says Arevalo.
Finally, opt for jerky with the most protein (grams per serving) when possible and a higher percentage of key vitamins and minerals, Arevalo says.
If you have the time, making your own beef jerky is a healthy option. This allows you to control the type of meat, sodium and added ingredients. Homemade beef jerky can be dried in an oven or a dehydrator. Always follow food safety precautions.
