Beef jerky is a popular snack food known for its rich, salty flavor and on-the-go convenience. Made from thin strips of dried and cured meat beef jerky requires no refrigeration and provides a hearty dose of protein that can help maintain energy between meals.
However, with growing interest in healthy eating some questions have emerged regarding how nutritious beef jerky really is. Here we examine both the benefits and drawbacks of this portable snack to help determine how bad beef jerky is for your health.
The Nutritional Profile of Beef Jerky
Beef jerky is high in protein, typically providing around 9-10 grams per ounce. This helps support muscle growth and repair and keeps you feeling fuller for longer between meals. It’s also low in fat and carbs compared to many other packaged snacks.
In addition to protein, beef jerky contains a variety of vitamins and minerals:
- Zinc – Immune support and metabolism
- Iron – Oxygen transport and energy
- Vitamin B12 – Nerve function and red blood cell formation
- Phosphorus – Bone health
- Folate – Cell production and DNA formation
So in these aspects, the nutritional profile of beef jerky looks relatively healthy. However, there are some potential downsides to consider.
The Downsides of Too Much Beef Jerky
While beef jerky offers protein and key nutrients, it also has some drawbacks:
Very High in Sodium
One major issue is the extremely high sodium content. A 1 ounce serving delivers over 500 mg of sodium, which is 20% of the daily recommended limit. Too much sodium is linked to high blood pressure, heart disease, stroke, and other issues. Those with hypertension or on a low sodium diet should be particularly wary.
Increased Cancer Risk
Multiple studies connect frequent processed red meat consumption with a higher risk of certain cancers. Carcinogens formed during processing and preservative nitrates commonly added to beef jerky may contribute.
Weight Gain
The high sodium in beef jerky leads to water retention and bloating, potentially causing weight gain over time. The calorie density coupled with tasty flavors also make it easy to overeat.
Contamination Risk
As a processed meat, beef jerky may contain harmful contaminants like carcinogenic mycotoxins produced by fungi during processing and storage. Proper handling is essential.
Who Should Avoid or Limit Beef Jerky
While most healthy adults can enjoy the occasional beef jerky snack in moderation, some people may want to exercise more caution:
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Those with high blood pressure, heart disease, or who need to follow a low sodium diet for other medical reasons should avoid overdoing it on the jerky.
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Anyone following a vegetarian, vegan, or predominantly plant-based diet focused on limiting meat intake.
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Pregnant women due to the sodium content and potential for bacteria like E. coli. Always check with your doctor about appropriate snacks during pregnancy.
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People with soy, gluten or other ingredient allergies. Check labels carefully for potential allergens before consuming.
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Children under the age of two. The tough, dried texture poses a choking hazard for this age group.
Tips for Choosing a Healthier Beef Jerky
If you want to keep enjoying beef jerky but mitigate the downsides, here are some tips:
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Seek out low sodium options, ideally under 140mg per serving. This reduces risk of negative effects from too much salt.
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Look for products free of artificial preservatives like nitrates, nitrites, MSG and others. Try finding options using natural preservatives instead.
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Jerky made from grass-fed and sustainably raised beef contains more healthy omega-3 fats. This also has environmental benefits.
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Check the ingredients list and select products without added sugars. The meat’s natural flavors should provide plenty of taste.
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Purchase jerky free of wheat, soy, and other common allergens if needed for your diet.
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Consider making your own jerky at home to control exactly what goes into it.
The Bottom Line
Overall, while beef jerky can be enjoyed as an occasional protein-packed snack due to its nutrition, convenience and taste, it’s best consumed in moderation. The high sodium content, cancer risks, and other drawbacks make frequent or excessive consumption potentially hazardous to your health. Those with high blood pressure, on low sodium diets, or pregnant should take particular care with intake. But with mindful portion sizes and selection of low sodium, additive-free options, beef jerky can still have an occasional place in a balanced, healthy diet.
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.
How to Shop the Jerky Section and Stay on Your Diet
FAQ
Is beef jerky unhealthy for you?
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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.
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Healthlinehttps://www.healthline.comIs Beef Jerky Good for You? – HealthlineMar 13, 2020 — The bottom line. Beef jerky is a great snack food that’s high in protein and a good source of various minerals, including zinc and iron. However, st…
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Verywell Healthhttps://www.verywellhealth.comWhat Happens to Your Body When You Eat Beef Jerky RegularlyJan 31, 2025 — Beef jerky is a savory, protein-rich, and low-carb snack full of other essential minerals and is nutritious in moderation. But because it’s processe…
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Healthhttps://www.health.com3 Health Benefits of Beef Jerky – NutritionMar 22, 2025 — Beef jerky is an easy, on-the-go snack that packs high protein, zinc, and iron concentrations. Those nutrients are essential for overall health. Con…
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The Today Showhttps://www.today.comThis is the healthiest type of beef jerky, according to dietitiansApr 30, 2025 — Beef jerky can be healthy when eaten in moderation and as part of a balanced diet, the experts say. … Normally, the amount of nitrates in beef jer…
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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 — The bottom line. Jerky can be a good protein source when you’re in a pinch but should be enjoyed in moderation due to its high sodium content — and …
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PREVAIL Jerkyhttps://prevailjerky.comIs Beef Jerky Healthy?May 10, 2022 — So Is Beef Jerky Healthy? (Beef Jerky Nutrition) Yes, beef jerky is a healthy snack option. Beef jerky is a good source of protein and can help you …
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Chompshttps://chomps.comIs Beef Jerky Healthy? Real Answers & Insights Revealed – ChompsSep 20, 2024 — The downsides of beef jerky. On the flipside of its health benefits is the opposite question: is beef jerky bad for you? While it can be a convenien…
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People’s Choice Beef Jerkyhttps://peopleschoicebeefjerky.comDoes Beef Jerky Have Sugar? What You Need to KnowNov 8, 2023 — Sugar is added to beef jerky for two primary reasons: to make up for the costly ingredients and time-intensive jerky making process and to make the j…
How much beef jerky can you eat a day?
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Sodium Content:Beef jerky is high in sodium, with a typical serving (1 ounce or 28 grams) containing about 22% of the daily recommended intake. Excessive sodium can negatively impact heart health and blood pressure.
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Processing:Beef jerky is a processed meat, and studies have linked diets high in processed and cured red meats to an increased risk of certain cancers.
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Moderation is Key:To minimize potential health risks, it’s recommended to enjoy beef jerky as an occasional snack rather than a daily staple.
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Healthy Alternatives:If you enjoy beef jerky, consider making your own to control ingredients and sodium levels, or opt for brands with no added nitrites or nitrates. You can also pair it with other protein sources like nuts, eggs, or Greek yogurt.
Is jerky bad for your gut?
Eating too much beef jerky can indeed cause constipation. Although pure beef jerky is high in protein, it’s low in fiber. And fiber promotes intestinal health by delaying digestion. So if you eat too much beef jerky, you can get constipated from the lack of fiber.
Is beef jerky healthier than chips?
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Protein:Beef jerky is an excellent source of protein, which is essential for building and repairing tissues, according to Healthline. Chips, on the other hand, have very little protein.
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Carbohydrates:Beef jerky is typically low in carbohydrates. Chips, being made from potatoes, are high in carbohydrates, which can contribute to blood sugar spikes.
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Sodium:While both jerky and chips can be high in sodium, some jerky options are lower in sodium and offer a healthier alternative.
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Nutrients:Beef jerky is rich in vitamins and minerals like zinc, iron, and B12. Chips generally lack these essential nutrients.
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Processed:Both beef jerky and chips are processed foods, but jerky can sometimes be made with fewer added ingredients.
Is beef jerky bad for You?
A notable downside is that beef jerky can be high 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, roughly 20% of the daily recommended sodium intake for most healthy adults.
Is beef jerky healthy?
Beef jerky is snack-sized seasoned and dried meat. It provides protein, 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 typically high in sodium. It is a processed red meat, which can have some health drawbacks.
How much protein is in beef jerky?
Protein Content: Beef jerky is a good source of protein, which is essential for building and repairing muscles, tissues, and organs. One ounce (28 grams) of beef jerky contains approximately 9.4 grams of protein. This makes it a great snack for athletes or anyone looking to increase their protein intake.
Is beef jerky high in fat?
Fat Content: While beef jerky is a good source of protein, it is also high in fat. One ounce (28 grams) of beef jerky contains approximately 7.3 grams of fat. However, not all fats are created equal. Beef jerky contains both saturated and unsaturated fats.
What happens if you eat too much jerky?
Too much sodium can lead to water retention, causing bloating and weight gain and potentially increasing the risk for other health conditions like high blood pressure, osteoporosis (progressive bone thinning), kidney stones, and an enlarged heart. 2. Increases Risk for Chronic Diseases Beef jerky is a form of processed red meat.
Can eating too much beef jerky cause high blood pressure?
High Sodium Intake: You get about 506 milligrams of sodium for every ounce of beef jerky you consume, according to the USDA FoodData Central. That means that you could potentially have increased blood pressure from eating too much beef jerky due to all the sodium you’ll be consuming.