Table of ContentsView AllTable of ContentsHealthy or Not?How It’s MadeWho Should AvoidServing Size
Table of ContentsView All
View All
Table of Contents
Healthy or Not?
How It’s Made
Who Should Avoid
Serving Size
Beef jerky is snack-sized seasoned and dried meat. It providesprotein,zinc, and other minerals and nutrients that are key for overall health.
While it’s a filling on-the-go option, beef jerky is also typicallyhigh in sodium. It is considered a processed red meat, which can have some health drawbacks. Because of this, some people may want to limit eating it frequently or be mindful of portion sizes and preparation.
This article provides an overview of the nutritional benefits of beef jerky, offering information on an ideal serving size and who should avoid it.
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Beef Jerky Snacking: Healthy or Not?
Benefits
A big plus for beef jerky is that it’s full ofprotein, with a 1-ounce serving of jerky fulfilling almost 10% of most healthy adults' daily protein benchmark.
Protein helps the body repair and develop cells that keep your muscles, bones, and other organs healthy. The body can’t produce certain essential amino acids (building blocks of protein), so it must get them from the diet.Protein from animal sources (such as beef) and soy contains all nine essential amino acids.
The amount of theessential mineral zincin beef jerky is a bonus.Zinc helps supportthe immune systemand energy levels. The body tends to absorb it well from animal sources like beef jerky.
Beef jerky is also a good source of iron.Iron is needed to producehemoglobin, that protein in red blood cells that carries oxygen throughout the body. Because of this, beef jerky can be a particularly beneficial snack for people concerned aboutiron deficiency.
Downsides
A notable downside is that beef jerky can behigh in sodium(salt). Most adults in the United States consume too much salt.For example, a standard 1-ounce serving size of beef jerky contains 505 milligrams (mg) of sodium, which is roughly 20% of the daily recommended sodium intake for most healthy adults.
Too much sodium can lead to water retention—causing bloating, weight gain, and potentially a risk for other health conditions like high blood pressure, osteoporosis (progressive bone thinning), kidney stones, and an enlarged heart.
Beef jerky is a form ofprocessed red meat. Some research has suggested a link between consuming this type of meat and the risk for chronic diseases like cancer, type 2 diabetes, and cardiovascular disease.
Other evidence shows that red meat can trigger high levels oflow-density lipoprotein (LDL) cholesterol (“bad cholesterol”)and may be better replaced withplant-based proteinoptions.
What Are Better Choices for Beef Jerky?The type of beef jerky you choose often depends on nutritional and flavor preferences. But you may also consider these factors:Low-sodium beef jerky is available commercially.Look for jerky with less than 140 mg per ounce. Check the serving size to ensure this is met. Low-sodium jerky recipesand packaged cures are also available. Be sure to follow directions strictly for food safety.Some types of beef jerky arenaturally fermented. They are marinated in a live culture of “good” acid-producing bacteria rather than using encapsulated citric acid or lactic acid to increase meat acidity and inhibit growth of unwanted bacteria. Fermentation can add flavor to the jerky.Terminology can also help you determine whether there may be binders or extenders added. Products labeled “beef jerky” are produced from a single strip of beef and don’t contain binders or extenders. “Beef jerky chunked and formed,” “beef jerky ground and formed,” or “beef jerky chopped and formed” are molded and formed before being cut into strips and may contain binders or extenders.
What Are Better Choices for Beef Jerky?
The type of beef jerky you choose often depends on nutritional and flavor preferences. But you may also consider these factors:Low-sodium beef jerky is available commercially.Look for jerky with less than 140 mg per ounce. Check the serving size to ensure this is met. Low-sodium jerky recipesand packaged cures are also available. Be sure to follow directions strictly for food safety.Some types of beef jerky arenaturally fermented. They are marinated in a live culture of “good” acid-producing bacteria rather than using encapsulated citric acid or lactic acid to increase meat acidity and inhibit growth of unwanted bacteria. Fermentation can add flavor to the jerky.Terminology can also help you determine whether there may be binders or extenders added. Products labeled “beef jerky” are produced from a single strip of beef and don’t contain binders or extenders. “Beef jerky chunked and formed,” “beef jerky ground and formed,” or “beef jerky chopped and formed” are molded and formed before being cut into strips and may contain binders or extenders.
The type of beef jerky you choose often depends on nutritional and flavor preferences. But you may also consider these factors:
How Beef Jerky Is Made
Commercially prepared beef jerky is produced through a variety of processes and may be cured, smoked, and air- or oven-dried. It may be produced from a single piece of beef or formed from chunks or from ground beef and then sliced into strips.The facilities are federally inspected to ensure safety.
Making beef jerky at home brings with it some risks of not ensuring bacteria are killed, which could lead to illness fromSalmonellaorEscherichia coli(E. coli). Drying the strips in a food dehydrator (typically at 130 to 140 degrees F) does not adequately kill these bacteria.The meat must be heated to 160 degrees F (preferably before drying) to ensure it is safe.
Methods for making beef jerky at home include marinating (preferably in the refrigerator), heating meat strips to 160 degrees F, then drying them. Different types of seasonings can be used. It is less safe to dry the meat strips first and then heat them in an oven to 160 degrees F, as this is not as effective at killing the bacteria.
Homemade beef jerky should be packaged properly and stored in a cool, dry location for up to one to two months.Commercially produced beef jerky is stable for up to a year at proper storage conditions.
In addition, jerky can be made from other sources, like turkey, chicken, venison, bison, and more.
Should Anyone Not Eat Beef Jerky?
Most adults in the United States consumetoo much sodium, but an occasional beef jerky snack is usually not harmful.
That said, there are some people who might consider avoiding beef jerky because of the sodium, including:
People who are pregnant should check with a healthcare providerbefore eating beef jerkydue to the health risks associated with high sodium consumption and the potential for infection fromE. coliand other bacteria.
In addition, because some store-bought beef jerky may contain added ingredients, anyone who has anallergy to meat,soy, orglutenshould check the ingredient labels before consuming jerky.
Sodium Nitrates in Beef JerkyBeef jerky is also typically high insodium nitrates. These compounds are often added to processed foods to help preserve them and give them a salty flavor.Research has shown that consuming theseadditivesmay lead to a risk of developing high blood pressure and some types of cancer. However, other environmental and genetic factors are also likely to be at play.Because of this, most experts recommendlimiting eating processed foodslike beef jerky, hot dogs, and lunch meats.
Sodium Nitrates in Beef Jerky
Beef jerky is also typically high insodium nitrates. These compounds are often added to processed foods to help preserve them and give them a salty flavor.Research has shown that consuming theseadditivesmay lead to a risk of developing high blood pressure and some types of cancer. However, other environmental and genetic factors are also likely to be at play.Because of this, most experts recommendlimiting eating processed foodslike beef jerky, hot dogs, and lunch meats.
Beef jerky is also typically high insodium nitrates. These compounds are often added to processed foods to help preserve them and give them a salty flavor.
Research has shown that consuming theseadditivesmay lead to a risk of developing high blood pressure and some types of cancer. However, other environmental and genetic factors are also likely to be at play.
Because of this, most experts recommendlimiting eating processed foodslike beef jerky, hot dogs, and lunch meats.
Beef Jerky Serving Size
A standard serving size of beef jerky may be 1 ounce (28 grams). This is about 100 calories per serving.
While this snack may be beneficial for its high nutrient content, it’s still a good idea to consume beef jerky in moderation whenever possible. Nutritionists and experts generally recommend foods that are whole and not processed to meet dietary needs for protein, zinc, iron, and other essential nutrients.
A Word From VerywellBeef jerky is best consumed in moderation. Jerky is high in sodium and is a processed food. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack.—SUZANNE FISHER, RD, MEDICAL REVIEW BOARD
A Word From Verywell
Beef jerky is best consumed in moderation. Jerky is high in sodium and is a processed food. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack.—SUZANNE FISHER, RD, MEDICAL REVIEW BOARD
Beef jerky is best consumed in moderation. Jerky is high in sodium and is a processed food. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack.
—SUZANNE FISHER, RD, MEDICAL REVIEW BOARD
Summary
Beef jerky is a savory, protein-rich and low-carb snack that’s full of other essential minerals and is nutritious in moderation. But because it’s a processed meat with a high sodium content, it may not be the best choice for frequent snacking for some people. Check with a healthcare provider before consuming beef jerky if you have high blood pressure, diabetes, kidney disease, a meat allergy, or are pregnant.
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25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Snacks, beef jerky, chopped and formed.Brouns F.Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable?.Eur J Nutr.2018;57(4):1301-1312. doi:10.1007/s00394-018-1636-yMedlinePlus.Protein in diet.MedlinePlus.Dietary proteins.Food and Drug Administration.Protein.MedlinePlus.Zinc in diet.Academy of Nutrition and Dietetics.How to keep your immune system healthy.Zdanowska-Sąsiadek Ż, Marchewka J, Horbańczuk JO, et al.Nutrients composition in fit snacks made from ostrich, beef and chicken dried meat.Molecules. 2018;23(6):1267. doi:10.3390/molecules23061267Mediani A, Hamezah HS, Jam FA, et al.A comprehensive review of drying meat products and the associated effects and changes.Front Nutr. 2022;9:1057366. doi:10.3389/fnut.2022.1057366American Heart Association.Effects of excess sodium infographic.World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.Turesky RJ.Mechanistic evidence for red meat and processed meat intake and cancer risk: a follow-up on the International Agency for Research on Cancer evaluation of 2015.Chimia. 2018;72(10):718. doi:10.2533/chimia.2018.718Woodside JV, Sun Q, de Roos B, et al.Meeting report: plant-rich dietary patterns and health.Proc Nutr Soc. 2022;81(4):288-305. doi:10.1017/S002966512200266XLi L, Zhang G, Zheng Y, Bi X, Jia N, Liu D.Effects of ultrasound-assisted curing on the quality and microstructure of low-sodium beef jerky.Ultrason Sonochem. 2023;101:106679. doi:10.1016/j.ultsonch.2023.106679Northwest Kidney Centers.Beef jerky.Luo Y, Zhao L, Xu J, et al.Effect of fermentation and postcooking procedure on quality parameters and volatile compounds of beef jerky.Food Sci Nutr. 2020;8(5):2316-2326. doi:10.1002/fsn3.1515U.S. Department of Agriculture Food Safety and Inspection Service.Jerky and food safety.U.S. Food and Drug Administration.Eating too much salt? Ways to cut back…gradually.MedlinePlus.Sodium.MedlinePlus.High blood pressure in pregnancy.Surgers L, Bleibtreu A, Burdet C, et al.Escherichia coli bacteraemia in pregnant women is life-threatening for foetuses.Clinical Microbiology and Infection. 2014;20(12):O1035-O1041. doi:10.1111/1469-0691.12742Tripathi A, Commins SP, Heymann PW, Platts-Mills TA.Delayed anaphylaxis to red meat masquerading as idiopathic anaphylaxis.J Allergy Clin Immunol Pract. 2014;2(3):259-65. doi:10.1016/j.jaip.2014.02.017Xie L, Mo M, Jia HX, Liang F, Yuan J, Zhu J.Association between dietary nitrate and nitrite intake and site-specific cancer risk: evidence from observational studies.Oncotarget. 2016;7(35):56915-56932. doi:10.18632/oncotarget.10917Karwowska M, Kononiuk A.Nitrates/nitrites in food: risk for nitrosative stress and benefits.Antioxidants (Basel). 2020;9(3):241. doi:10.3390/antiox9030241Harvard School of Public Health.Processed foods and health.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Snacks, beef jerky, chopped and formed.Brouns F.Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable?.Eur J Nutr.2018;57(4):1301-1312. doi:10.1007/s00394-018-1636-yMedlinePlus.Protein in diet.MedlinePlus.Dietary proteins.Food and Drug Administration.Protein.MedlinePlus.Zinc in diet.Academy of Nutrition and Dietetics.How to keep your immune system healthy.Zdanowska-Sąsiadek Ż, Marchewka J, Horbańczuk JO, et al.Nutrients composition in fit snacks made from ostrich, beef and chicken dried meat.Molecules. 2018;23(6):1267. doi:10.3390/molecules23061267Mediani A, Hamezah HS, Jam FA, et al.A comprehensive review of drying meat products and the associated effects and changes.Front Nutr. 2022;9:1057366. doi:10.3389/fnut.2022.1057366American Heart Association.Effects of excess sodium infographic.World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.Turesky RJ.Mechanistic evidence for red meat and processed meat intake and cancer risk: a follow-up on the International Agency for Research on Cancer evaluation of 2015.Chimia. 2018;72(10):718. doi:10.2533/chimia.2018.718Woodside JV, Sun Q, de Roos B, et al.Meeting report: plant-rich dietary patterns and health.Proc Nutr Soc. 2022;81(4):288-305. doi:10.1017/S002966512200266XLi L, Zhang G, Zheng Y, Bi X, Jia N, Liu D.Effects of ultrasound-assisted curing on the quality and microstructure of low-sodium beef jerky.Ultrason Sonochem. 2023;101:106679. doi:10.1016/j.ultsonch.2023.106679Northwest Kidney Centers.Beef jerky.Luo Y, Zhao L, Xu J, et al.Effect of fermentation and postcooking procedure on quality parameters and volatile compounds of beef jerky.Food Sci Nutr. 2020;8(5):2316-2326. doi:10.1002/fsn3.1515U.S. Department of Agriculture Food Safety and Inspection Service.Jerky and food safety.U.S. Food and Drug Administration.Eating too much salt? Ways to cut back…gradually.MedlinePlus.Sodium.MedlinePlus.High blood pressure in pregnancy.Surgers L, Bleibtreu A, Burdet C, et al.Escherichia coli bacteraemia in pregnant women is life-threatening for foetuses.Clinical Microbiology and Infection. 2014;20(12):O1035-O1041. doi:10.1111/1469-0691.12742Tripathi A, Commins SP, Heymann PW, Platts-Mills TA.Delayed anaphylaxis to red meat masquerading as idiopathic anaphylaxis.J Allergy Clin Immunol Pract. 2014;2(3):259-65. doi:10.1016/j.jaip.2014.02.017Xie L, Mo M, Jia HX, Liang F, Yuan J, Zhu J.Association between dietary nitrate and nitrite intake and site-specific cancer risk: evidence from observational studies.Oncotarget. 2016;7(35):56915-56932. doi:10.18632/oncotarget.10917Karwowska M, Kononiuk A.Nitrates/nitrites in food: risk for nitrosative stress and benefits.Antioxidants (Basel). 2020;9(3):241. doi:10.3390/antiox9030241Harvard School of Public Health.Processed foods and health.
U.S. Department of Agriculture.Snacks, beef jerky, chopped and formed.
Brouns F.Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable?.Eur J Nutr.2018;57(4):1301-1312. doi:10.1007/s00394-018-1636-y
MedlinePlus.Protein in diet.
MedlinePlus.Dietary proteins.
Food and Drug Administration.Protein.
MedlinePlus.Zinc in diet.
Academy of Nutrition and Dietetics.How to keep your immune system healthy.
Zdanowska-Sąsiadek Ż, Marchewka J, Horbańczuk JO, et al.Nutrients composition in fit snacks made from ostrich, beef and chicken dried meat.Molecules. 2018;23(6):1267. doi:10.3390/molecules23061267
Mediani A, Hamezah HS, Jam FA, et al.A comprehensive review of drying meat products and the associated effects and changes.Front Nutr. 2022;9:1057366. doi:10.3389/fnut.2022.1057366
American Heart Association.Effects of excess sodium infographic.
World Health Organization.Cancer: carcinogenicity of the consumption of red meat and processed meat.
Turesky RJ.Mechanistic evidence for red meat and processed meat intake and cancer risk: a follow-up on the International Agency for Research on Cancer evaluation of 2015.Chimia. 2018;72(10):718. doi:10.2533/chimia.2018.718
Woodside JV, Sun Q, de Roos B, et al.Meeting report: plant-rich dietary patterns and health.Proc Nutr Soc. 2022;81(4):288-305. doi:10.1017/S002966512200266X
Li L, Zhang G, Zheng Y, Bi X, Jia N, Liu D.Effects of ultrasound-assisted curing on the quality and microstructure of low-sodium beef jerky.Ultrason Sonochem. 2023;101:106679. doi:10.1016/j.ultsonch.2023.106679
Northwest Kidney Centers.Beef jerky.
Luo Y, Zhao L, Xu J, et al.Effect of fermentation and postcooking procedure on quality parameters and volatile compounds of beef jerky.Food Sci Nutr. 2020;8(5):2316-2326. doi:10.1002/fsn3.1515
U.S. Department of Agriculture Food Safety and Inspection Service.Jerky and food safety.
U.S. Food and Drug Administration.Eating too much salt? Ways to cut back…gradually.
MedlinePlus.Sodium.
MedlinePlus.High blood pressure in pregnancy.
Surgers L, Bleibtreu A, Burdet C, et al.Escherichia coli bacteraemia in pregnant women is life-threatening for foetuses.Clinical Microbiology and Infection. 2014;20(12):O1035-O1041. doi:10.1111/1469-0691.12742
Tripathi A, Commins SP, Heymann PW, Platts-Mills TA.Delayed anaphylaxis to red meat masquerading as idiopathic anaphylaxis.J Allergy Clin Immunol Pract. 2014;2(3):259-65. doi:10.1016/j.jaip.2014.02.017
Xie L, Mo M, Jia HX, Liang F, Yuan J, Zhu J.Association between dietary nitrate and nitrite intake and site-specific cancer risk: evidence from observational studies.Oncotarget. 2016;7(35):56915-56932. doi:10.18632/oncotarget.10917
Karwowska M, Kononiuk A.Nitrates/nitrites in food: risk for nitrosative stress and benefits.Antioxidants (Basel). 2020;9(3):241. doi:10.3390/antiox9030241
Harvard School of Public Health.Processed foods and health.
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