Beef jerky has become an increasingly popular snack in recent years. This flavorful, chewy meat snack offers a tasty combination of spices, smoke, sweetness and saltiness that satisfies cravings and hunger. But besides its irresistible flavor, beef jerky has another major appeal – it’s high in protein. So how much protein is actually in beef jerky? Let’s take a closer look.
What is Beef Jerky?
Before diving into the protein content, it’s helpful to understand exactly what beef jerky is. Beef jerky is made from lean cuts of beef that are trimmed of fat and cut into long, thin strips. The meat is then marinated in a curing solution containing salt, spices, and sometimes sugar. This helps add flavor and tenderize the meat.
The marinated meat strips are then slowly dried or dehydrated. Traditionally this was done by smoking the meat over low heat, but today commercial producers use large dehydrators or ovens. The low heat dries the meat while still maintaining the texture. The end result is a shelf-stable, chewy and flavorful meat snack.
Protein Content of Beef Jerky
Now onto the main question – how much protein is in beef jerky? Here is a breakdown
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A 1 ounce (28g) serving of beef jerky contains approximately 9g of protein.
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Beef jerky contains around 30g of protein per 100g serving,
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80% of the calories in beef jerky come from protein,
So as you can see, beef jerky is a very concentrated source of protein. In fact, it contains more protein ounce for ounce than most other meats. The protein content is so high because all the water is removed during the drying process, leaving behind just the meat and flavorings.
This makes beef jerky an ideal high protein snack for many people including athletes, bodybuilders, dieters, hikers, and anyone on the go who wants portable nutrition.
Benefits of Beef Jerky Protein
There are several benefits that come from the protein packed into beef jerky:
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Muscle building: The amino acids provided by beef protein are critical for building and maintaining muscle mass. The protein in jerky can help counteract muscle breakdown during exercise and supply the building blocks to support muscle growth and recovery.
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Satiety: Protein is very satiating and helps make you feel full. Beef jerky is a great snack for curbing hunger and preventing overeating. The high protein content makes it more filling than other processed snacks.
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Sustained energy: Protein provides steady, long lasting energy rather than the quick sugar rush of many snacks. Beef jerky is a nutritious fuel source.
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Portability: Beef jerky is lightweight, shelf-stable, and easy to pack for hiking, travel, work, or other on-the-go situations where protein needs to be convenient.
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Versatility: Jerky can be enjoyed at any time of day as a snack or light meal. It requires no prep or cooking.
Other Nutrients in Beef Jerky
In addition to its stellar protein content, beef jerky contains a variety of other nutrients:
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Iron: Beef is an excellent source of iron, which aids in oxygen transport in the blood.
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Zinc: Important for immune function and cell growth.
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Vitamin B12: Required for healthy nerves and blood cells. Mainly found in animal foods.
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Niacin: Helps convert food into energy.
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Sodium: Most jerky is high in sodium, which can benefit electrolyte replacement but should be limited by some.
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Fat: While very lean, most jerky still contains 5-15% fat calories, mostly heart-healthy monounsaturated fat.
Choosing the Best Beef Jerky
When selecting beef jerky, read nutrition labels and look for options that are:
- High in protein (at least 8-10g per serving)
- Low in sugar (under 5g per serving)
- Lower in sodium (under 600mg per serving)
- Free of nitrates/nitrites
- Minimal ingredients
Some other tips:
- Seek grass-fed beef for a better fatty acid profile
- Look for whole muscle jerky without fillers
- Try different flavors – teriyaki, black pepper, hot, mesquite, etc.
- Compare store-bought vs homemade jerky
Including Jerky In Your Diet
Beef jerky can absolutely be part of a healthy, balanced diet when consumed in moderation. It provides an excellent source of high quality protein in a tasty convenient format. A 1-2 ounce serving makes for a perfect protein-packed snack or mini-meal when you need portable nutrition. Due to the sodium content, limit intake to a few times per week for most people. Enjoy this lean meat treat as part of an overall wholesome diet.
The Takeaway on Beef Jerky Protein
So how much protein is in beef jerky after all? Beef jerky contains about 9g protein per ounce, or 30g per 100g. This dried meat snack is a powerhouse source of protein, making it a nutritious and satisfying choice for athletes, bodybuilders, dieters, hikers, travelers, or anyone seeking a tasty protein boost. In moderation, beef jerky can be included as part of a balanced diet and active lifestyle.
Beef Jerky Nutrition FAQs
We’ll try to address all the important beef jerky nutrition facts in our beef jerky nutrition FAQs. (See what we did there? It rhymes.)
Please remember that your unique nutritional needs may differ, so this is a broad overview. We’re working from the perspective of an adult eating a 2,000-calorie daily diet.
Beef Jerky Protein Content
You get about 9.4 grams of protein per 1 ounce of beef jerky. The recommended protein DV is 50 grams.
A snack-sized bag of jerky usually holds 3 to 4 ounces, and a bigger bag holds about 8 ounces. So when you eat a snack-sized bag of beef jerky, you also enjoy most of your protein DV!
You’d think beef jerky would be carb-free because, well, it’s meat instead of bread. But marinades and seasonings definitely add carbs, including sugar.
Generally, 1 ounce of beef jerky has 3.1 grams of carbs.
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…
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.
Why do bodybuilders eat beef jerky?
Bodybuilders benefit from beef jerky because it adds diversity and a source of protein to their diet. It is quick and inexpensive to take, and it can assist meet protein goals to support muscle building. The higher salt level of beef jerky, however, may cause water retention and elevated blood pressure.
Is beef jerky better than a protein bar?
While protein bars are more filling, they may not be ideal for those monitoring calorie intake. Jerky is a better choice for lean protein without unnecessary calories, while protein bars offer sustained energy for longer periods.
How much protein is in beef jerky?
Beef jerky serves 33 grams of protein in every 100 grams of servings. It gives 116 calories and 7.3 grams of fat. It also provides a small number of carbs, which is 3.1 grams. The protein present in beef jerky keeps you full for a longer time. It also proves helpful in weight loss.
How much fat is in beef jerky?
Total fat: A one-ounce serving of beef jerky has 7.3 grams of total fat, which includes 0.3 grams polyunsaturated fat, 3.2 grams monounsaturated fat, 3.1 grams saturated fat and 0 grams trans fat. Carbohydrates: A one-ounce serving of beef jerky has 3.1 grams of carbohydrates, which includes 0.5 grams of fiber and 2.6 grams of added sugar.
Is beef jerky healthy?
Carbohydrates: A one-ounce serving of beef jerky has 3.1 grams of carbohydrates, which includes 0.5 grams of fiber and 2.6 grams of added sugar. Protein: A one-ounce serving of beef jerky has 9.4 grams of protein. One serving of beef jerky is not a significant source of vitamin E (1% DV), vitamin K (1% DV) or manganese (1% DV).
How many calories are in a serving of jerky?
Each 1-ounce serving contains 97 calories, 1 gram of fat, and 12 grams of protein. Wild Boar Jerky: Wild boar jerky has 19 grams of protein, 90 calories, and 2 grams of fat per serving, so give it a try if you want to broaden your palate and try something a little more exotic.
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 Elk jerky?
Elk jerky has 70 calories, 13 grams of protein, and 0 fat. 8 grams of fat per serving. Buffalo jerky: Everything is improved by buffalo flavoring, including jerky. You can get Black Peppered, teriyaki, or habanero buffalo jerky. Each 1-ounce serving contains 97 calories, 1 gram of fat, and 12 grams of protein.