Is Beef Jerky Really a Healthy Snack?

Dietitians say jerky can offer 10 to 15 grams of protein per serving, though sodium can climb to 500 milligrams or more.

Beef jerky is the kind of snack that fits easily into a hiking pack, a glove compartment or a desk drawer. It lasts a long time, travels well and needs no preparation. As Yasi Ansari, a registered dietitian nutritionist and certified specialist in sports dietetics based in Los Angeles, puts it, it can help people meet protein needs while also keeping them satisfied between meals.

Still, whether it is a smart choice depends on what is in the package and how often you eat it.

Here’s a closer look at what beef jerky provides nutritionally, where it falls short and what to check on the label when shopping for it.

What beef jerky is

Commercial beef jerky is a packaged, dehydrated red meat that is usually made from lean cuts of beef seasoned, sliced thin and dried, Ansari says. Common ingredients include salt, pepper, soy sauce and sugar, although recipes vary.

Safe production also requires eliminating harmful bacteria. Erin Palinski-Wade, a New Jersey-based registered dietitian and author of “2 Day Diabetes Diet,” says the meat is heated for safety to a minimum internal temperature of 160 degrees Fahrenheit before being dried to remove moisture, sometimes with added curing or smoking. That process gives jerky its chewy texture and concentrated taste.

Homemade jerky can be made with an oven or food dehydrator, but the U.S. Department of Agriculture still advises heating the meat to at least 160 degrees before dehydration, since drying alone may not destroy dangerous bacteria.

Ansari says properly sealed jerky usually does not need refrigeration before opening because the lack of moisture slows microbial growth, while the packaging helps shield it from moisture and contamination.

Those steps help extend shelf life, but once the seal is broken and the product is exposed to air, Ansari says it is important to follow the package’s storage directions.

Why jerky can be a useful food

Beef jerky does deliver a number of important nutrients, but protein is its main selling point. Palinski-Wade says many products provide about 10 to 15 grams per serving. Protein supports muscle maintenance and repair, and it also helps build enzymes, hormones and antibodies that defend against infection.

Ansari adds that jerky can work well as part of a post-workout snack, especially when paired with fruit or whole grains, which add carbohydrates to help restore energy used during exercise.

Jerky also contains iron, which helps transport oxygen and support energy production, Ansari says. Palinski-Wade notes that it provides zinc, which supports immune function, wound healing and DNA production, along with phosphorus for bone and tooth health and vitamin B12 for healthy nerves and red blood cells.

Another plus is that jerky is fairly low in calories, usually around 80 to 120 calories per ounce, so it can deliver those nutrients without taking up a large portion of your daily calorie intake.

Can you eat beef jerky every day?

Even with those benefits, there are several things to keep in mind if you eat jerky often.

Palinski-Wade says the biggest concern is sodium, with some servings containing 500 milligrams or more. Too much sodium can raise blood pressure and increase the risk of kidney disease, which is why Ansari advises caution for people with hypertension, a history of kidney stones or heart disease. To lower sodium intake, Palinski-Wade recommends choosing jerky with less than 20% of the Daily Value for sodium per serving.

Sweetened versions made with brown sugar, honey, molasses or maple syrup add extra sugar and calories, Palinski-Wade cautions. A one-ounce serving may also contain more than 7 grams of total fat, including more than 3 grams of saturated fat, although leaner options can have less. Too much saturated fat can raise LDL, or bad, cholesterol and increase cardiovascular risk.

Jerky is also a processed meat, and the World Health Organization has said processed meat consumption can cause colorectal cancer. The organization says the risk rises as consumption increases, though its conclusion applies to processed meats broadly rather than to any one jerky brand.

With that in mind, Ansari also recommends checking for added nitrates. These preservatives can help prevent bacterial growth, but they may also contribute to the formation of compounds that could be carcinogenic.

Ultimately, Ansari says beef jerky can fit into a healthy and active lifestyle, but the best approach is moderation and, when possible, choosing more whole and minimally processed foods.