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Beef jerky is a frozen and dried snack meat. It provides protein, zinc, and other minerals and nutrients that are vital for overall health.
While it’s an on-the-go filling option, it also typically contains high-sodium beef. It is considered processed red meat, which may have some health disadvantages. Because of this, some people may want to avoid eating it often or be careful about portion sizes and preparation.
This article provides an overview of the nutritional benefits of beef jerky, offering information on appropriate serving size and who should avoid it.
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Beef Jerky Snacks: Healthy or Not?
Some nutritionists consider foods that are low in carbohydrates, high in protein, and rich in essential minerals to be suitable snack and diet choices. The nutritional profile of beef jerky fits this description. But this snack is also heavy on some less helpful minerals, which is not ideal when it comes to certain health conditions and risks.
Benefits
A big advantage of beef jerky is that it is packed with protein, with a 1-ounce serving of jerky meeting nearly 10% of the daily protein benchmark for the healthiest adults.
Protein helps the body repair and develop cells that keep your muscles, bones and other organs healthy. The body cannot produce certain essential amino acids (building blocks of protein), so it must obtain them from the diet. Protein from animal sources (such as beef) and soy contain all nine essential amino acids.
The amount of essential mineral zinc in beef jerky is a bonus. Zinc helps support the immune system and energy levels. It is usually well absorbed by the body from animal sources such as beef jerky.
Beef jerky is also a good source of iron. Iron is needed to produce hemoglobin, the protein in red blood cells that carries oxygen around the body. Because of this, beef jerky can be an extremely beneficial snack for people concerned about iron deficiency.
Disadvantages
A significant disadvantage is that beef jerky can be high in sodium (salt). Most adults in the United States eat too much salt. For example, a standard 1-ounce serving of beef jerky contains 505 milligrams (mg) of sodium, which is about 20% of the recommended daily sodium intake for most healthy adults.
Too much sodium can lead to water retention – leading to bloating, weight gain, and can be a risk for other health conditions such as high blood pressure, osteoporosis (progressive bone thinning), kidney stones, and enlarged heart.
Beef jerky is a type of processed red meat. Some research has suggested that there is a link between eating this type of meat and the risk of chronic diseases such as cancer, type 2 diabetes, and cardiovascular disease.
Other evidence shows that red meat can stimulate high levels of low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and may be better replaced with plant-based protein options.
What Are the Better Choices for Beef Jerky?
The type of beef jerky you choose often depends on nutritional and taste preferences. But you can also consider these factors:
- Low-sodium beef jerky is commercially available. Look for jerky with less than 140 mg per ounce. Check the server size to ensure this is met. low sodium jerky recipes and packaged medicines are also available. Be sure to strictly follow food safety instructions.
- There are several types of naturally fermented beef jerky. They are marinated in a live culture of “good” acid-producing bacteria instead of using included citric acid or lactic acid to increase meat acidity and inhibit the growth of unwanted bacteria. Fermentation can add flavor to the jerky.
- Terminology can also help you determine whether to add connectors or extenders. Products labeled “beef jerky” are produced from a single strip of beef and contain no binders or extenders. “Chunked and formed beef jerky,” “ground and formed beef jerky,” or “shredded and formed beef jerky” are shaped and formed before being cut into strips and may contain binders or extenders.
How to Make Beef Jerky
Beef jerky is prepared by dehydrating (drying) thin cuts of meat. It can be bought in the store or made at home.
Commercially prepared beef jerky is produced by a variety of processes and can be cured, smoked, and air- or oven-dried. It can be produced from a single piece of beef or formed from chunks or ground beef and then cut into strips. The facilities are federally inspected to ensure safety.
Making beef jerky at home carries several risks if bacteria are not killed, which can lead to illness Salmonella or Escherichia coli (E. coli). Drying the strips in a food dehydrator (usually at 130 to 140 degrees F) does not adequately kill these bacteria. The meat must be heated to 160 degrees F (preferably before drying) to ensure it is safe.
Methods for making beef jerky at home include marinating (preferably in a refrigerator), heating strips of meat to 160 degrees F, then drying them. Different types of seasonings can be used. It is less safe to dry the strips of meat first and then heat them in an oven to 160 degrees F, as this is not as effective at killing the bacteria.
Homemade beef jerky should be properly packaged and stored in a cool, dry place for up to two months. Commercially produced beef jerky is stable for up to a year at proper storage conditions.
In addition, jerky can be made from other sources, such as turkey, chicken, venison, buffalo, and more.
Shouldn’t Anyone Eat Beef Jerky?
Most adults in the United States eat too much sodium, but an occasional beef jerky snack is usually not harmful.
That said, there are some people who might consider avoiding beef jerky because of the sodium, including:
People who are pregnant should check with a health care provider before eating beef jerky because of the health risks associated with high sodium consumption and the possibility of infection from E. coli and other bacteria.
Additionally, because some store-bought beef jerky may contain additional ingredients, anyone with an allergy to meat, soy or gluten should check ingredient labels before consuming jerky.
Sodium Nitrates in Beef Jerky
Beef jerky is also high in sodium nitrates. These compounds are often added to processed foods to help preserve them and give them a salty taste.
Research has shown that consuming these additives may increase the risk of high blood pressure and certain types of cancer. However, other environmental and genetic factors are also likely to be involved.
Because of this, most experts recommend limiting the consumption of processed foods such as beef jerky, hot dogs, and lunch meats.
Beef Jerky Serving Size
A standard serving size of beef jerky may contain 1 ounce (28 grams). This is about 100 calories per serving.
Although this snack may be beneficial for its high nutritional content, it is still a good idea to eat beef jerky in moderation whenever possible. Nutritionists and experts generally recommend whole and unprocessed foods to meet nutritional needs for protein, zinc, iron, and other essential nutrients.
Summary
Beef jerky is a tasty, protein-rich, low-carb snack that’s full of other essential minerals and moderately nutritious. But because it is a processed meat with a high sodium content, it may not be the best choice for frequent snacking for some people. Check with a health care provider before eating beef jerky if you have high blood pressure, diabetes, kidney disease, a meat allergy, or if you are pregnant.
