Beef jerky has become an increasingly popular high-protein snack in recent years. This flavorful portable meat snack is loved by fitness enthusiasts, athletes hikers, and anyone looking for a protein boost during their busy day. But exactly how much protein is packed into a typical serving of beef jerky? Let’s take a detailed look.
An Overview of Beef Jerky
Beef jerky is made by taking lean cuts of beef trimming off the fat and slicing the meat into long, thin strips. These strips are then seasoned with a blend of spices and flavors like black pepper, garlic, onion, soy sauce, brown sugar, and Worcestershire sauce.
The seasoned meat strips are dehydrated, either using a dehydrator or oven at low temperatures. This process extracts moisture from the meat, resulting in protein-packed jerky that can be stored at room temperature
Traditional beef jerky requires no refrigeration due to its ultra-low moisture content. It makes for the ultimate convenient, on-the-go protein snack for everyone from bodybuilders to hikers.
Now let’s look at the all-important protein content.
Protein Content in Beef Jerky
Most beef jerky contains around 30 grams of protein per 100 grams. This protein density makes it one of the highest protein meat snacks you can buy.
To put this into perspective, here is how the protein content of beef jerky compares to other high protein foods:
- Beef jerky: 30g protein per 100g
- Chicken breast: 31g protein per 100g
- Greek yogurt: 10g protein per 100g
- Almonds: 21g protein per 100g
- Lentils: 9g protein per 100g
As you can see, beef jerky provides protein on par with lean chicken breast, and far more than commonly touted sources like yogurt, nuts and legumes.
Looking at popular commercial beef jerky brands, a typical 1 ounce (28 gram) serving contains about 8-10 grams of protein.
Therefore, beef jerky can provide a significant chunk of your daily protein needs in just a compact, portable package.
Benefits of Beef Jerky Protein
The high quality protein found in beef jerky offers several benefits:
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Muscle building and recovery: The protein supports muscle growth and fast post-workout recovery when paired with strength training.
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Satiety: The protein satisfies hunger and provides lasting energy.
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Weight management: Protein increases satiety, which can aid weight loss and maintenance goals.
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Strength and performance: Protein provides amino acids to boost strength, power and performance.
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Bone health: Protein plays a role in bone density and strength as we age.
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Immunity: Protein activates the immune response and antioxidant activity.
Clearly, the protein packed into jerky delivers a nutritional punch for your body and overall health.
Tips for Picking the Best Beef Jerky Protein
When shopping for beef jerky, keep these tips in mind:
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Check the label: Look at the nutrition facts and aim for at least 8g protein per serving
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Choose whole cuts: Jerky made from sliced whole muscle provides superior protein quality.
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Look for natural brands: Avoid jerky with excessive sodium, sugar, and artificial ingredients.
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Consider the processing: Minimally processed jerky often has better retained nutrition.
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Try different proteins: Turkey, salmon, bison and other jerky provide variety.
With so many choices on store shelves these days, use the protein content and ingredients list as your guide to picking the highest quality jerkies.
Craft Your Own Jerky for Ultimate Protein
For the freshest jerky with protein content you control, consider making your own at home. With some simple dehydrating equipment, lean meat, and seasoning, you can create customized jerky. Homemade allows you to use the highest quality ingredients and avoid unwanted additives.
Let your taste preferences and protein needs guide your homemade jerky ingredients and flavors. Keep sodium in check by using spices to flavor the meat instead of soy sauce.
Jerky as Part of a High Protein Diet
Due to its stellar protein density, jerky can be included as part of a higher protein diet. Here are some tips for incorporating jerky:
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Enjoy jerky as a mid-morning or mid-afternoon mini-meal to increase daily protein intake.
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Mix it up by pairing jerky with nuts or fruit for a more balanced protein snack.
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Choose jerky over carb-heavy convenience snacks to boost protein at snack times.
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Keep a jerky stash handy when you’re on-the-go or traveling.
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Alternate between different proteins like turkey, salmon, and beef jerky.
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Stick to reasonable serving sizes to keep calories under control.
The Verdict on Protein in Beef Jerky
So, to summarize – beef jerky contains about 30 grams of protein per 100 grams, or 8-10 grams per typical 1 ounce serving. This protein density makes it one of the highest protein meat snacks available.
When choosing quality jerky and consuming portions in moderation, it can be included as part of a high protein diet. The high-quality protein provides a nutrient boost and supports muscle recovery, satiety, and overall health.
So next time you’re looking for a protein punch, reach for a packet of jerky! It delivers on both flavor and nutrition.
What Are Meat Snacks Made Out Of?
What’s in your favorite meat snack will depend on different factors, including the type of protein, brand, and flavor. Although beef is the most common, you can find turkey snacks, chicken snacks, and more in your grocery aisle.
Other ingredients inside these snacks are there for both the curing process and to add flavor. For example, salt is used to cure the meat before it’s dried so it lasts. To add flavor, you may find ingredients such as molasses, soy sauce, garlic, black pepper, and more listed on the box or bag.
LK Beef Jerky Nutrition Facts
Whether heading into the office or spending long afternoons with your family, you need a delicious snack with protein and flavor. LK Smoke Show Beef Jerky is a great option.
Our beef jerky has zero sugar and is certified free from the top 9 allergens (peanuts, tree nuts, wheat, milk, sesame, eggs, fish, shellfish, soy). It’s also made with only real ingredients like garlic, onion, and 100% grass-fed and finished beef. All that goodness comes together to make a yummy and gluten-free snack.
What is the nutritional value of LK Smoke Show Beef Jerky per serving? Check this out:
- 100 calories per serving
- 13g of protein
- 5g of fat
- 1g of carbs
- 0g of fiber
- 0g of sugar
- 380mg of sodium
How to Shop the Jerky Section and Stay on Your Diet
FAQ
Is beef jerky a good source of protein?
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Reddit · r/EatCheapAndHealthyhttps://www.reddit.comWould jerky be considered a healthy snack? : r/EatCheapAndHealthyMay 14, 2019 — Pros: High in protein and low in carbs. … I’d say it’s good in moderation, but wouldn’t make it a staple of your diet. … Mix the ingredients and…
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Healthlinehttps://www.healthline.comIs Beef Jerky Good for You? – HealthlineMar 13, 2020 — Beef jerky is a good source of protein and high in many vitamins and minerals, including zinc, iron, vitamin B12, phosphorus, and folate. It also ha…
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Today Showhttps://www.today.comThis is the healthiest type of beef jerky, according to dietitiansApr 30, 2025 — 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, s…
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Old Trapperhttps://oldtrapper.comIs Beef Jerky a Good Source of Protein? – Old TrapperNov 11, 2022 — Well, yes. And here’s why.
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Livestrong.comhttps://www.livestrong.comIs Beef Jerky a Healthy Source of Protein? – Livestrong.comBeef jerky is a good source of protein but it includes fat, cholesterol and sodium that can be unhealthy in large quantities. … Native American descendants of…
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Yahoohttps://www.yahoo.comJerky is a handy way to get protein on the go, whether it’s beef, turkey or …Jan 30, 2025 — Chomps: These meat sticks are gluten-free and sugar-free. Country Archer: This brand’s original beef jerky features grass-fed beef and 9 grams of pr…
Is beef jerky good for bodybuilding?
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Protein:Beef jerky is a great source of protein, which is crucial for building and repairing muscle tissue after workouts.
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Creatine:Some jerky, especially that made from high-quality beef, can also provide creatine, which can help improve muscle strength and power.
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Convenience:Jerky is a portable and convenient snack that can be easily packed and enjoyed on the go, making it a good option for busy bodybuilders.
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Low in Fat and Carbs:Many jerky brands are low in fat and carbs, making them a good option for those trying to maintain a lean physique.
How much protein is in a bag of Jack Link’s beef jerky?
| Nutrients | Per 100g | Per 334g Serving |
|---|---|---|
| of which sugars | 7.7g | 25.7g |
| Fibre | g | 0.0g |
| Protein | 15.0g | 50.1g |
| Salt | 0.47g | 1.57g |
How much protein is in dried beef jerky?
Because beef jerky and meat sticks are made from dried meat, they have a condensed, high level of protein in each serving. A serving size of either beef jerky or meat sticks is 1 oz, and a 1 oz serving of beef jerky or meat sticks has 6-9 grams of protein.
How many calories are in beef jerky?
Let’s dive into the results. A 1 oz. serving of beef jerky on average contains 80 calories (High 107, Low 60). In comparison, the same size serving of potato chips contains about 160 calories. Where a lot of snack food falls into the “empty calorie” pit, jerky doesn’t.
How much protein is in beef jerky?
**Beef jerky is rich in protein, providing around 9-15 grams of protein per ounce.** When it comes to snacking on the go or satisfying your hunger between meals, beef jerky is an excellent option due to its high protein content.
Does beef jerky have fat?
Beef jerky has 1 gram of fat per ounce. When you eat beef jerky, you will have a low-calorie, high-lean protein snack that is also rich in vitamins A and C, calcium, iron, and folate. Even if you are thinking about adding more beef jerky to your diet due to the protein density, understand there are other advantages.
How many calories are in fish jerky?
Fish jerky has 85 calories, 1 gram of fat, and 13 grams of protein. 2 grams of fat per ounce. As you can see, beef has the least amount of protein but has a reasonable amount of calories—89 per serving. Beef jerky has 1 gram of fat per ounce.
How many calories are in Turkey Jerky?
Each serving of turkey jerky contains 1 gram of fat, 70 calories, and 13 grams of protein. Because it has less calories and nearly twice as much protein as beef jerky, this is a great option. Elk Jerky: If you’re interested in trying some, you can either get it with black pepper or with teriyaki flavoring.
Is beef jerky a balanced diet?
Yes, beef jerky can be a part of a balanced diet as long as it is consumed in moderation along with other nutritious foods. It can be a convenient source of protein, especially when paired with fruits, vegetables, and whole grains. In conclusion, beef jerky is an excellent source of protein, offering around 9-15 grams per ounce.