As with many things in life, answering the question, “Is beef jerky healthy?” isn’t as simple as you may think. You’ve undoubtedly seen information touting it as a high-protein snack and just as much warning you that it’s too high in sodium to be healthy. So which is it? The truth is—it depends.
Beef jerky is made by marinating, seasoning, and smoking or dehydrating lean cuts of beef. The process is relatively simple (though time-consuming) and can yield a delicious product that comes with nutritional benefits as well as potential health warnings. Considering how beef jerky is produced and how much of certain ingredients each brand uses are key to knowing whether the snack in your hand is healthy or harmful.
Health Benefits of Beef Jerky
Beef jerky has plenty of potential to serve as a healthy and nutritious snack. It’s high in protein, can be low in carbohydrates, and contains vitamins and minerals essential to various functions, including immune support and energy maintenance.
- High protein content: Protein is essential for muscle building and repair, immune function, and overall growth. Beef jerky’s substantial protein content, long shelf life, and highly portable nature make it a convenient option for meeting daily protein requirements.
- Low carbohydrate content*: Depending on which brand you choose, beef jerky can be a low-carbohydrate food. However, when manufacturers use several grams of added sugar in their recipes, carbohydrate content can quickly climb.
- Rich in vitamins and micronutrients: Beef jerky provides essential minerals like iron and zinc and is a good source of vitamins A, C, and B12. Iron is crucial for oxygen transport in the blood, while zinc supports immune function and metabolism. Vitamin A helps with vision, immune function, and reproduction. Vitamin C is an antioxidant key to wound healing, iron absorption, and immune function. B12 helps the body convert food into energy, produce DNA, and maintain healthy nerve cells.
Beef jerky that is high in protein and low in carbohydrates can be part of an overall healthy diet and is appropriate for inclusion in paleo, keto, and weight-loss plans.
Potential Health Concerns of Beef Jerky
Possible health concerns regarding eating beef jerky mostly center around sodium and sugar content, as well as whether the manufacturer adds additives like nitrates, MSG, and other artificial flavors and preservatives.
- High sodium content*: A single serving of beef jerky can contain a significant portion of the recommended daily sodium intake. Excessive sodium consumption is linked to increased blood pressure and a higher risk of heart disease and stroke.
- High sugar content*: Some manufacturers add multiple grams of added sugar. Over time, high-sugar diets can lead to weight gain, diabetes, heart disease, and other health problems.
- Potential additives: Some store-bought jerky products contain unnecessary added preservatives and artificial flavors. These additives are cheap ways to extend shelf life and enhance the taste of processed meats.
*The content of total carbohydrates, sugar, and sodium varies widely by manufacturer. See the nutrition facts panels below for a comparison of these levels in Mountain America Beef Jerky versus that of another leading brand.
Beef Jerky Nutrition Facts
All beef jerky isn’t created equally, and some brands can be quite high in sodium and sugar as well as contain unnecessary additives. As illustrated by the comparison chart below, Mountain America beef jerky is lower in sodium, carbohydrates, and sugar than a familiar competitor.
Mountain America Beef Jerky Nutrition Information
| Serving Size | 1 ounce |
| Calories | 107.3 |
| Fat | 3.2 grams |
| Cholesterol | 34 milligrams |
| Sodium | 475 milligrams |
| Carbohydrates | 2.3 grams |
| Dietary Fiber | 0.1 grams |
| Sugar | 0.5 grams |
| Protein | 12.1 grams |
| Ingredients | Beef (made from solid strips of beef), soy sauce (water, wheat, soybeans, salt), brown sugar, salt, natural flavorings |
Leading Brand Beef Jerky Nutrition Information
| Serving Size | 1 ounce |
| Calories | 70 |
| Fat | 0.5 grams |
| Cholesterol | 25 milligrams |
| Sodium | 600 milligrams |
| Carbohydrates | 7 grams |
| Dietary Fiber | 1 grams |
| Sugar | 6 grams |
| Protein | 12 grams |
| Ingredients | Beef, brown sugar, water, salt, beef stock, vinegar, yeast extract, cultured celery powder, garlic powder, onion powder, sugar, spice, sea salt, canola oil, natural smoke flavoring |
When you choose a quality jerky manufacturer who cares about the nutritional quality of the products they produce, beef jerky can be a high-protein, low-carbohydrate snack that’s part of an overall healthy diet.
Considerations for Consumption
The following considerations can help you feel good about eating beef jerky:
- Nutrient content: Opt for brands that use lean cuts of beef and have lower sodium levels. Beef jerky made with natural ingredients and without added preservatives or sugars is a healthier choice.
- Moderation: Selecting a product lower in sodium and consuming it in moderation is smart, especially if you are following the DASH diet for hypertension or want to eat beef jerky while pregnant.
- Beef jerky alternatives: There are plenty of meats like beef jerky that serve as both delicious alternatives and nutritionally smart choices, such as healthy turkey jerky or fish jerky.
Mountain America: Healthy Beef Jerky
As you can see, answering the question, “Is beef jerky healthy?” isn’t always straightforward. However, when you choose a quality product made by a brand that understands how much ingredients matter, jerky makes a great healthy snack for kids and adults alike. Its high protein content and essential nutrients can benefit your energy level, immune system, and more.
To find the right jerky choice for your dietary needs, shop the vast selection of meats and flavors in our store.
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