It's a savory snack that keeps you going all afternoon, but is beef jerky healthy?
Is Beef Jerky Healthy?
Updated on Jan. 04, 2024
Beef jerky is the perfect salty road trip snack. It comes in a variety of flavors (homemade teriyaki jerky, anyone?) and has a long shelf life. It’s also a popular work-from-home snack because of its high protein and low carb content.
But a lot of people wonder: Is beef jerky healthy? Well, the answer is complicated…
Beef Jerky Benefits
Beef jerky is a protein powerhouse, with over 6 grams of protein per serving to fill you up without weighing you down. It’s made from lean cuts of beef that have been dried and cured, and they are usually marinated in seasonings beforehand. These lean cuts are low in fat and carbs. One large piece of beef jerky has about 82 calories, 2.2 grams of carbs, 5.1 grams of fat and 6.6 grams of protein.
In addition to being a good source of lean protein, beef jerky is rich in iron, folate, calcium and vitamins A and C. Because it’s been preserved, beef jerky is a convenient on-the-go snack and can easily be tossed in a work bag for snacking emergencies.
Is Beef Jerky Good for You?
While beef jerky is chock-full of health benefits, it has its share of downsides as well. Because of the curing process, it’s high in sodium with 443 milligrams in one serving (about 18% of the recommended daily total).
The American Cancer Society recommends limiting your intake of red and processed meats like beef jerky. That’s because the World Health Organization has concluded that eating 50 grams of processed meat every day (about 2 to 3 large pieces of jerky) increases your risk for colon cancer by 18%. Eating that much red meat every day can also up your risk for pancreatic and prostate cancers.
The bottom line: Yes, beef jerky can be part of your healthy diet, but it isn’t an everyday food.
How to Find Healthy Beef Jerky
The best way to find healthier beef jerky options is to be a food label expert. First, look for no added nitrites or nitrates; those are the preservatives that prevent bacteria growth but have been linked to certain types of cancer. Next, look for grass-fed, organic beef; this will give you more vitamins and minerals without the extra antibiotics and fillers.
If you’re up for a project, try making your own beef jerky so you know exactly what ingredients are being used. No time to make your own from scratch? Try these healthy brands of store-bought jerky.
Healthy Jerky Brands We Love
- Lorissa’s Kitchen Grass Beef Sticks are made from 100% grass-fed beef and are keto-friendly.
- People’s Choice Beef Jerky has no added nitrites, nitrates or MSG. It’s also free of sugar, gluten and soy.
- Sogo Snacks Beef Sticks are made from humanely-raised beef and are paleo-friendly.
- Country Archer Turkey Jerky will help you to cut back on the red meat in your diet. It has all the rich flavor without the extra saturated fat.
High-Protein Bites Perfect for Snacking
Fruit SkewersFruit skewers made with fresh fruit, cheese and a cinnamon yogurt dip will become a regular snack for every potluck, barbecue and game-day party.
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Roasted ChickpeasCrispy chickpeas will become a favorite when you need something crunchy on your salads and bowls. An added bonus? They're vegan!
Nut Butter CupsMy indulgent, nutty treat is simple to make and looks fabulous. At our house, we use all-natural ingredients for them. —Courtney Stultz, Weir, Kansas
Soft Giant PretzelsThis giant pretzel recipe creates big soft pretzels that are perfect for any Oktoberfest celebration. Pair the bread machine pretzels with an ice-cold lager and a side of beer cheese sauce for dunking.
Marinated CheeseWe blend cheddar and cream cheese and marinate it in an herb-infused, zesty vinaigrette for a fun appetizer or an ingredient you can use in many tasty ways.
Strawberry-Carrot SmoothiesMy children resist veggies, but they love this carrot smoothie. It packs in lots of good-for-you fruits and veggies—but to my kids, it's just a super delicious breakfast. —Elisabeth Larsen, Pleasant Grove, Utah
Garlic & Onion CashewsYou'll be set for either a quick snack or an easy hostess gift when you use this recipe. —Anndrea Bailey, Huntington Beach, California
Antipasto SkewersAntipasto skewers—the finger-friendly Italian kabobs with marinated vegetables, cheeses and tortellini— are precisely what you need for your next gathering. Mix and match your favorite ingredients for a unique and varied spread.
Zucchini MuffinsThese light, fluffy zucchini muffins are packed with shredded zucchini, chopped walnuts, dried currants and warm cinnamon spice. When life (or a friend, a coworker or a neighbor) gives you piles of zucchini, make zucchini muffins!
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Garlic Bread PizzaOur Test Kitchen-approved garlic bread pizza recipe needs four ingredients and 15 minutes. The results are a cheesy and oh-so-savory appetizer that can feed a crowd in a pinch!
Mocha Pumpkin SeedsRoasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year. —Rebekah Beyer, Sabetha, Kansas
Thai Veggie DipThis delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota
Mango-Peach SmoothiesThis is my toddler son's favorite breakfast—he'll take one of these over pancakes any day! Get creative when mixing fruits and fruit-flavored yogurts; we love peach yogurt with mango, strawberry yogurt with blueberries or pina colada yogurt with mango and banana. —Dana Herra, DeKalb, Illinois
BLT MuffinsThese muffins prove that the classic combo of bacon, lettuce and tomato is good for so much more than a sandwich. They're winners at both breakfast and dinner. —Katie Koziolek, Hartland, Minnesota
Frozen Berry & Yogurt SwirlsI enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Pigs in a PoolMy kids love sausages and pancakes but making them during the week was out of the question. I bought the frozen variety on a stick but wasn't keen on the calories, additives or price. This version of pigs-in-a-blanket is a tasty, thrifty alternative. —Lisa Dodd, Greenville, South Carolina
Bacon-Cheddar Deviled EggsI created this recipe a few years ago when I was craving something different to do with hard-boiled eggs. Three of my favorite foods—bacon, eggs and cheese—come together in these deviled eggs. They're my go-to party snack. —Laura LeMay, Deerfield Beach, Florida
Breakfast CookiesI like to give my family a hearty start in the morning, especially when they have to eat in a hurry. These easy-to-make "cookies" are perfect for a breakfast on the run and really appeal to the kid in all of us. —Wanda Cox, Roscommon, Michigan
Chive Mascarpone Dip with Herbed Pita ChipsI have a massive herb garden in the summer, with an abundance of chives. This cream-cheesy dip helps use them up. Make it a few days in advance for best flavor. —Sarah Vasques, Milford, New Hampshire
Spicy AlmondsWe like to venture out into the mountain range that surrounds our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! —Gina Myers, Spokane, Washington
Slow Cooker Party MixThis mildly seasoned snack mix is always a party favorite. Served warm from a slow cooker, the munchable mixture is very satisfying. —Dana Hughes, Gresham, Oregon
Granola Cereal BarsThese sweet peanut butter bars are perfect for breakfast, dessert or anytime as a quick snack. You can add raisins instead of chocolate chips if you prefer. —Helen Velichko, Kansas City, Missouri
Fruity Red SmoothiesThis thick, tangy drink combines the refreshing flavors of cranberries, raspberries and strawberries. Once you start sipping it, it disappears in a flash. —Beverly Coyde, Gasport, New York
Granola Blueberry MuffinsI wanted to put a new spin on muffins, so I mixed in some granola that contained lots of nuts, pumpkin seeds and shredded coconut. Then I brought a batch to work the next morning—success!—Megan Weiss, Menomonie, Wisconsin
