Is Beef Jerky Healthy?
Protein, sodium, sugar and fat, in plain terms
Beef jerky can be a healthy snack. The USDA describes jerky as nutrient-dense, and it's high in protein and made from lean meat. The things to watch are sugar in sweet flavors and sodium, since salt is a key jerky ingredient. Here's how to pick a jerky that fits the way you eat.
- Low in sodium and sugar: All-Natural Venison Jerky - Original (from $10.99)
- 1/2 gram of fat: All-Natural Buffalo Jerky - Original (from $10.99)
- 1 gram of sugar: All-Natural Beef Jerky - Black Pepper (from $8.99)
- 1 carb per serving: All-Natural Beef Jerky - Cajun Boil (from $8.99)
Is beef jerky good for you?
Jerky is lean meat that's been sliced, seasoned and dried. The USDA calls it a nutrient-dense meat, and because most of the water is gone, it's light and easy to carry. That makes it a handy high-protein snack for the desk, the car or the trail.
Like any snack, the details depend on the bag. Sweet flavors carry more sugar, and almost all jerky uses salt. The good news is that there's a wide range of flavors, so it's easy to find one that fits.
How much protein is in beef jerky?
It depends on the meat and the flavor. What's true for all jerky is that drying removes most of the water from lean meat, so the protein is concentrated into a small, light snack. That's why jerky is a favorite for people who want protein on the go.
All-Natural Beef Jerky - Original
From $8.99
Our best-selling jerky. Simple, savory and beefy.
Shop nowWhy is beef jerky so high in sodium?
Salt is the most common ingredient in jerky. It adds flavor, helps pull moisture out of the meat and helps the jerky keep. If you're watching sodium, start with a jerky described as lower in it.
All-Natural Turkey Jerky - Original
From $10.99
100% white breast meat turkey.
Shop now“Well iI am impressed.... Turkey is super delicious and tastes great. Not salty/ not saturated cooked perfectly.... Will buy more soon.”
— michael s., Judge.me review
What about sugar and carbs?
Sweet marinades like teriyaki, honey and maple add sugar. Savory, peppered and spicy flavors usually rely on spices instead. Two easy picks: All-Natural Beef Jerky - Black Pepper has only 1 gram of sugar per serving, and All-Natural Beef Jerky - Cajun Boil has 1 gram of sugar and 1 carb per serving.
All-Natural Beef Jerky - Black Pepper
From $8.99
Only 1 gram of sugar per serving.
Shop now“I thought this jerky was good. It wasn't too tough and the pepper is really good.”
— Christopher, Judge.me review
Is beef jerky low in fat?
Jerky is made from lean cuts because fat doesn't dry well. Some meats are leaner than others. Our All-Natural Buffalo Jerky - Original is made from top-round buffalo and has only 1/2 gram of fat per serving.
All-Natural Buffalo Jerky - Original
From $10.99
Only 1/2 gram of fat per serving.
Shop now“If you like ultra lean steaks, i.e. sirloin, then this is for you, there is no of the fat taste or texture, nothing but some good ol' fashioned red meat!!”
— Jay R., Judge.me review
Curious about other lean meats? See our exotic jerky guide.
Can you eat beef jerky while losing weight?
Many people reach for jerky as a high-protein snack between meals. If you're watching calories, pick a portion that fits your plan and lean toward savory flavors. Meat sticks make portions simple, because they're individually wrapped and start around $2-3 each.
Snack Sticks Variety Pack - 8 Pieces
From $14.99
Individually wrapped sticks, described as low in carbs and sugar.
Shop nowHave more questions? See Beef Jerky Questions, Answered.
Frequently asked questions
Is beef jerky healthy?
The USDA describes jerky as a nutrient-dense meat. It's high in protein and made from lean cuts. How it fits your diet depends on the flavor, since sweet marinades add sugar and most jerky has a fair amount of salt.
Is beef jerky a good source of protein?
Yes. Drying removes most of the water from lean meat, so the protein is concentrated into a light, easy snack. The exact amount depends on the meat and flavor.
Why does jerky have so much sodium?
Salt is the most common jerky ingredient. It adds flavor, helps pull moisture out of the meat and helps jerky keep.
Is there a lower-sodium jerky?
Our All-Natural Venison Jerky - Original is described as low in sodium and sugar on its product page.
What jerky is lowest in fat?
Lean meats are a good place to start. Our All-Natural Buffalo Jerky - Original has only 1/2 gram of fat per serving, according to its product page.
Is jerky good for weight loss?
Many people reach for jerky as a high-protein snack. If you're watching calories, pick a portion that fits your plan and lean toward savory flavors, which tend to have less sugar.
Is beef jerky keto-friendly?
Many savory and spicy jerkies are low in sugar and carbs. See Keto Jerky: Low-Carb Jerky Picks.
Where can I find quick answers to more jerky questions?
Find your jerky
Not sure where to start? Our What Jerky Is Right for You? guide breaks down meats, flavors, heat and texture.
Keep reading: Keto Jerky: Low-Carb Jerky Picks · How to Choose Low-Sugar Jerky · How Is Beef Jerky Made?