Whether it’s tucked into a hiking backpack, grabbed at a gas station or stashed in a desk drawer, beef jerky has the staying power that most snacks are missing. It’s tasty, travels well, requires no preparation “and it makes it easier to meet our protein needs while helping us stay satisfied between meals,” says Yasi Ansari, a registered dietitian nutritionist and Los Angeles-based certified specialist in sports dietetics.
But does all that flavor and convenience make it good for you? The answer depends on what’s in each bag and how often you reach for it.
Here’s all you need to know about which nutrients beef jerky actually provides, its known drawbacks and what to look for on the label of your favorite brand.
What Is Beef Jerky?
Commercial beef jerky is prepackaged, dehydrated red meat typically made “from lean cuts of beef that are seasoned, sliced into thin strips and then dried,” explains Ansari. Seasonings usually include salt, pepper, soy sauce and sugar, though recipes vary.
Making jerky safely also requires killing harmful bacteria. To do so, the beef is “heated for safety − a minimum internal temperature of 160 degrees Fahrenheit − then dried to remove moisture, sometimes with additional curing or smoking,” says Erin Palinski-Wade, a New Jersey-based registered dietitian and author of “2 Day Diabetes Diet.” This results in jerky’s signature chewy texture and concentrated flavor.
Beef jerky can also be made at home using an oven and food dehydrator, but the U.S. Department of Agriculture still recommends heating the meat to an internal temperature of at least 160 degrees before dehydration because drying alone may not kill harmful bacteria.
Ansari notes that once sealed and packaged, shelf-stable jerky generally doesn’t require refrigeration before opening because removing moisture limits microbial growth, while intact packaging helps protect it from outside moisture and contamination.
Together, these steps help the jerky keep longer, but Ansari says you should still follow the package’s storage instructions once the seal is broken and the product has been newly exposed to air.
Is Beef Jerky Good for You?
Beef jerky can provide many important nutrients, but protein is the standout with “many products providing around 10 to 15 grams of it per serving,” Palinski-Wade says. “Protein is essential for muscle maintenance and repair,” she explains, and it also supplies building blocks for enzymes, key hormones and antibodies that help protect against infection.
“The protein in jerky can also work well as part of a recovery snack after exercise,” adds Ansari, “and pairing it with fruit or whole grains adds carbohydrates to further help replenish energy used during activity.”
Jerky also supplies iron, “which supports oxygen transport and energy production,” Ansari says. The dehydrated meal also provides zinc, “which supports immune function and wound healing,” says Palinski-Wade, along with supporting the body’s ability to make DNA. And jerky contains phosphorus, which helps keep bones and teeth strong; and vitamin B12, “which supports healthy nerves and red blood cells,” Palinski-Wade says.
In addition, jerky is relatively low in calories − typically 80 to 120 calories per ounce − which means it provides all these nutrients without using up a large share of your daily calorie budget.
Can You Eat Beef Jerky Every Day?
Despite having so many nutritional advantages, there are some considerations to be mindful of if eating beef jerky often.
“The biggest concern of eating jerky regularly is the sodium content,” says Palinski-Wade, with some servings containing 500 milligrams or more. Excess sodium can raise blood pressure and increase the risk of kidney disease, which is why Ansari especially urges caution for people with hypertension, a history of kidney stones or heart disease. To reduce sodium intake, Palinski-Wade suggests “aiming for jerky varieties with less than 20% of the Daily Value from sodium per serving.”
And varieties sweetened with brown sugar, honey, molasses or maple syrup add sugar and calories, cautions Palinski-Wade. A one-ounce serving of jerky can also contain more than 7 grams of total fat, including more than 3 grams of saturated fat, though leaner products can contain less. Too much saturated fat can raise LDL, or “bad,” cholesterol, and increase the risk of cardiovascular disease.
Jerky is also a processed meat, and the World Health Organization says that processed meat consumption can cause colorectal cancer. The organization notes that this risk increases as consumption increases − though its findings address processed meats overall, rather than quantifying the risk from a particular jerky brand.
With that concern in mind, Ansari also suggests checking for added nitrates. While these preservatives help prevent bacterial growth, they can also contribute to the formation of potentially cancer-causing compounds.
In the end, “beef jerky can fit into a healthy and active lifestyle,” Ansari says, “but my goal as a dietitian is to encourage eating more whole, minimally processed foods when able to − so for beef jerky, the goal is moderation.”
Reporting by Daryl Austin, USA TODAY / USA TODAY
USA TODAY Network via Reuters Connect
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