Beef jerky makes for a tasty and protein-packed snack that can keep you fueled between meals But with its high sodium content and potential health risks, it’s important to enjoy beef jerky in moderation This article provides a complete look at appropriate beef jerky consumption and how to determine if you’re eating too much.
The Nutritional Benefits of Beef Jerky
When consumed in reasonable amounts, beef jerky offers several nutritional perks:
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High in protein. A 1-ounce serving provides about 9 grams of protein to promote satiety and support muscle growth.
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Low in fat Roughly 7 grams of mostly heart-healthy unsaturated fats per ounce,
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Minimal carbs Just 3 grams of carbs per ounce makes it keto-friendly
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Convenient. Shelf-stable with a long shelf life, making beef jerky an easy portable snack.
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Nutritious. Supplies iron, zinc, calcium, vitamins A and B12.
Potential Downsides of Excessive Beef Jerky Intake
Eating too much beef jerky can have some potential drawbacks:
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High sodium content. 1 ounce contains over 450mg sodium, 20% of the daily value. Excess sodium may increase blood pressure.
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Cancer risk. Processed meats like jerky may raise colon cancer risk by 18% with daily consumption.
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Lack of nutrients. Jerky doesn’t offer much fiber, vitamin C, vitamin E or phytonutrients.
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Weight gain. At over 100 calories per ounce, too much jerky adds excess calories and fat leading to weight gain.
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Cholesterol concerns. The saturated fat and cholesterol could adversely impact heart health.
While beef jerky in moderation provides convenience and nutritional benefits, it should not be a primary protein or snack source.
How Much Beef Jerky is Considered a Moderate Amount?
To balance the pros and cons of beef jerky, here are some tips for moderate intake:
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Limit to 1-2 ounces per day at most.
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Enjoy no more than 3-4 times per week.
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Rotate with other healthy proteins like nuts, yogurt and eggs.
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Pay attention to portion sizes. Measure ounces rather than eating from the bag.
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Skip jerky a couple days a week.
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Pair with fiber-rich fruits, veggies or whole grains to offset sodium.
As a high-protein snack, 1-2 servings of beef jerky a few times weekly can fit into a balanced diet. But excessive daily jerky is not recommended.
Signs You May Be Eating Too Much Beef Jerky
Watch for these signs that you should cut back on the beef jerky:
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Consuming over 2 ounces per day frequently.
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Experiencing unexplained weight gain.
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Having elevated blood pressure.
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Being very thirsty and retaining fluid.
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Relying on jerky as your primary protein source rather than lean meats/fish/poultry.
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Choosing jerky over more nutritious snacks like fruit, nuts and yogurt.
If you notice any of these, reducing jerky portions and frequency can help restore balance.
Tips for Enjoying Beef Jerky in Moderation
Follow these tips to keep your beef jerky intake in check:
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Measure portions and stick to 1-2 ounce servings. Don’t just eat from the bag.
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Read labels and choose low sodium options under 500mg per serving when possible.
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Eat jerky with fruits or vegetables for extra nutrients.
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Substitute in nuts, eggs or other proteins to mix it up.
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Make homemade jerky to control ingredients like sodium.
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Select uncured jerkies without nitrates/nitrites when available.
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Eat mindfully and stop when satisfied rather than overindulging.
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Swap in nutritious snacks like hard-boiled eggs, hummus and veggies, cottage cheese, unsalted nuts and seeds, nut butters with apple slices, edamame, Greek yogurt, smoked salmon or grass-fed cheese sticks.
Who Should Avoid or Limit Beef Jerky?
While most healthy adults can enjoy the occasional beef jerky snack, some populations may want to avoid overdoing it:
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Those with high blood pressure, diabetes, or kidney issues – the high sodium content can exacerbate these conditions.
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People over 50 years old – sodium recommendations are lower for middle-aged and older adults.
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Pregnant women – excess sodium intake poses risks during pregnancy.
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Anyone with meat allergies or following a gluten-free, soy-free, or low-sodium diet – check labels for allergens and sodium content.
For these groups, very occasional beef jerky in small amounts may be fine, but regular high consumption is not recommended. Always check with your healthcare provider with any dietary questions or restrictions.
The Bottom Line
Beef jerky can certainly be part of a balanced diet when consumed in moderation. Stick to 1-2 ounce portions just a few times per week while focusing on other nutritious whole food proteins and snacks as well. This allows you to benefit from the convenience and nutrition of jerky without overdoing the sodium, calories, and potential cancer risks. Keep an eye out for signs you may be overeating jerky and cut back if needed. Moderation and variety are key when it comes to incorporating jerky into a healthy lifestyle.
Protein, Fat and Carbohydrates
An ounce of beef jerky has 9.41 grams of protein, according to USDA FoodData Central. The recommended dietary allowance of protein is 0.8 grams of protein per kilogram of body weight, according to Harvard Health. A dietary reference intakes calculator can help you to determine how much protein you need every day.
The protein will be digested in the stomach and intestines, where it will be broken down into amino acids. These amino acids are very important in the body as they are used to build muscle tissue, enzymes, hormones and neurotransmitters, and they are also important to a whole host of bodily functions.
According to USDA FoodData Central, an ounce of beef jerky contains 3.12 grams of carbohydrates, 2.55 grams of which are sugars and 0.5 grams of which consist of dietary fiber. Some of that carbohydrate content is contributed by the flavorings added to beef jerky. Since you will be getting less than 5 grams of carbohydrates from an ounce of beef jerky, it is considered a low-carbohydrate snack.
The body certainly needs fat in the diet in order to function properly. Fat supports the proper functioning of your brain and reduces inflammation in different parts of the body, among its many functions. One ounce of beef jerky has 7.26 grams of total fat.
Sodium in Beef Jerky
You will get 1,785 milligrams of sodium from an ounce of beef jerky, according to the USDA FoodData Central. Sodium is well known for its ability to increase fluid retention, which spikes your blood pressure and also puts undue stress on your heart. The recommended daily limit of sodium is 2,300 milligrams, according to the Centers for Disease Control and Prevention.
The situation is even stricter if you have a condition like diabetes, high blood pressure or kidney disease or even if you just want to reduce your risk of heart disease. In that case, you should limit your sodium consumption to 1,500 milligrams a day, according to the American Heart Association. This amount is ideal for most adults, and even less may be better.
Eating too much beef jerky could result in consuming far too much sodium and that could result in the above-mentioned health problems. The American Heart Association states that Americans eat too much sodium as it is, so reducing your intake by 1,000 milligrams is good for you.
Making Your Own Beef Jerky Is Much Easier Than You Thought
FAQ
Can you eat too much beef jerky?
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Reddit · r/jerkyhttps://www.reddit.comNegative effects of eating 2lbs of jerky in one sitting? – RedditMay 8, 2024 — Its high in sodium, and low in water, also the preservatives and preservation methods add to cancer risks… in large amounts it means your replacing…
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Verywell Healthhttps://www.verywellhealth.comWhat Happens to Your Body When You Eat Beef Jerky RegularlyJan 31, 2025 — A Word From Verywell Beef jerky is best consumed in moderation. It is a processed food high in sodium. Those diagnosed with conditions such as hyper…
How much beef jerky can I eat in one day?
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%.
Can I eat an entire bag of beef jerky?
That said, we advise not eating an entire bag of beef jerky. You could get really sick — or at least feel awful from being too full. Is eating too much beef jerky bad for you? Yes.
Is beef jerky okay to eat every day?
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, store-bought varieties are high in sodium and may be associated with other risks, so it’s best consumed in moderation as part of a varied diet.
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.
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.
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.
Is beef jerky high in sodium?
Beef jerky is best consumed in moderation. It is a processed food high in sodium. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack. Beef jerky is prepared by dehydrating (drying out) lean cuts of meat.
How many calories are in a serving of beef jerky?
A standard serving size of beef jerky may be 1 ounce (28 grams). This is about 100 calories per serving. While this snack may be beneficial for its high nutrient content, it’s still a good idea to consume beef jerky in moderation whenever possible.
How much beef jerky does it take to gain a pound?
You need to consume about 3,500 extra calories to gain a pound of fat, so it will take about 30 ounces of beef jerky to gain a pound, provided you don’t reduce the beef jerky calories you consume or lower the calories from your other foods and don’t increase the amount of physical activity in which you partake.