Pregnancy is beautiful — and scary, overwhelming, and amazing — and no matter how many times you experience it, it’s always unique. Your body undergoes a range of changes in service of another, including everything from fluctuating hormones to increased cravings for certain foods. One food that can be contentious during this time is beef jerky, which may leave you wondering, can you eat beef jerky while pregnant?

The short answer is: It’s best to ask your doctor questions about what’s best for you and your pregnancy The two of you will want to consider your current health, pregnancy stage, and how much (and which type of) jerky you’d like to eat. To better explain what we mean, let’s look at some of the things that might have you wondering if consuming beef jerky during pregnancy is safe and what to look for when shopping for jerky.

Why can’t you eat beef jerky while pregnant?

Beef jerky is a popular snack, appreciated for its chewy texture and salty, smokey flavor. Most jerky is dried or smoked rather than cooked, and consuming undercooked meat can pose a foodborne illness risk. It’s not just undercooked meat that can be a problem, however — any food can cause food poisoning if it’s not cooked thoroughly or handled properly.

Due to the natural changes in their immune systems, pregnant women are more vulnerable to foodborne illnesses. A study published in the American Journal of Reproductive Immunology indicates that pregnant women’s immune systems may not return to normal for 3 or 4 months postpartum. This is why sushi, raw dairy, and sometimes even deli meats (as well as beef jerky sold in the refrigerated section) are often at the tops of lists of foods to avoid during pregnancy. 

In addition to concerns regarding foodborne illnesses, those suggesting you avoid eating beef jerky while pregnant also point to the fact that most jerky is quite high in sodium. Too much sodium can cause a spike in blood pressure, and high blood pressure may increase your chances of developing preeclampsia and other complications.

How to Enjoy Beef Jerky During Pregnancy

If you get the all-clear to enjoy beef jerky before the baby is born, it’s smart to follow a few basic recommendations, including not only how much jerky is safe to consume but also which jerky is safe. When evaluating how much you can eat, start by asking your doctor how much sodium you’re okay to include in your diet. 

The standard recommendation for pregnant women is the same as for the general population: under 2,300 milligrams (mg) of sodium per day. Still, it’s smart to double-check that with someone who knows you and your pregnancy. You can tell them that a one-ounce serving of Mountain America beef jerky contains much less sodium than many other popular brands — about a fifth of the recommended daily allowance. 

You’ll also want to mention that Mountain America beef jerky is made using a hot smoking process, not dehydration. Hot smoking takes place at temperatures between 190 and 300 degrees Fahrenheit, high enough to cook and smoke meat simultaneously. This allows it to reach a safe internal temperature of at least 160 degrees Fahrenheit. It also removes moisture to create a shelf-stable product with a chewy (but not dry) texture. To keep it safe during shipping and storage, we use vacuum packaging to remove oxygen and prevent bacterial growth.  

Our jerky does not contain nitrates, preservatives, or MSG, and we make it in a USDA- and FDA-approved facility. Thanks to our processes and standards, you don’t need to refrigerate it until you’ve opened it, at which point you can follow our guide to storing jerky to retain peak flavor, freshness, and safety.

Homemade Jerky

While you wait for your order of Mountain America jerky to arrive, you may be thinking about tiding yourself over by making a batch of homemade beef jerky. That way, you can control its preparation and the amount of salt you use. To a degree, this is true. However, you will still need to be diligent about it reaching a high enough internal temperature to kill bacteria, especially if you’re making homemade game jerky. Many recipes for homemade jerky involve dehydrating it at a low temperature, which leaves room for harmful bacteria to survive.

If you’re looking to make homemade jerky for pregnancy, consider preparing a plant-based jerky made from soy, seitan, or mushrooms. This way, you can avoid consuming raw or undercooked meat, keeping your risk of foodborne illness lower. Also, remember to prioritize making a low-sodium recipe.

Managing Pregnancy Cravings With Beef Jerky

Pregnancy cravings are real, and it’s normal to want more meat when your body’s requirements for protein and iron are higher. But still, can you eat beef jerky while pregnant?

Yes, you can eat beef jerky during pregnancy — so long as it’s reached an internal temperature of at least 160 degrees Fahrenheit and you monitor how much you consume to keep your sodium intake in check. Visit our online store to shop our selection of beef jerky, including our lower-sodium Free Range Grass Fed Brisket Beef Jerky and Free Range Grass Fed Garlic Pepper Beef Jerky.