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Is Beef Jerky Healthy? – A Complete Guideline

by Khadija Tahir
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Is Beef Jerky Healthy? - A Complete Guideline

Is beef jerky healthy? Beef jerky is a well-known and helpful nibble food. Its name comes from the Quechua word “Ch’arki,” which implies dried salted meat.

Beef jerky is produced using lean cuts of meat that are marinated with different sauces, flavors, and different added substances. It then, at that point, goes through different handling strategies, like restoring, smoking, and drying, before it’s bundled and available to be purchased.

Since Beef jerky is viewed as a nibble food, many individuals puzzle over whether it’s a solid or unfortunate choice.

What is Beef Jerky?

Is Beef Jerky Healthy? - A Complete Guideline

Beef jerky is thinly sliced beef meat that is dehydrated. It is commonly marinated with salt and dried to prevent bacterial growth and for longer shelf life. It is generally rough in texture, chewy, and brown in color.

According to the wiki, the term jerky comes from Ch’arki – Quechua word. Ch’arki means dried, salted meat. So basically, beef jerky is beef that is thinly sliced, marinated, and dried.

What Does Beef Jerky Healthy Taste Like?

Is beef jerky healthy? | However, if you have tasted steak before, your curiosity can take a break because beef jerky tastes similar to steak.

Yes, since both are beef-derived products, they are bound to be similar in taste.

For classic beef, jerky usually tastes salty since it is marinated with salt to prevent any bacterial growth.

Beef Jerky Healthy Nutrition Facts

Generally speaking, beef jerky is a sound and nutritious bite.

One ounce (28 grams) of beef jerky contains the following nutrients:

  • Calories: 116
  • Protein: 9.4 grams
  • Fat: 7.3 grams
  • Carbs: 3.1 grams
  • Fiber: 0.5 grams
  • Zinc: 21% of the Daily Value (DV)
  • Vitamin B12: 12 % of the DV
  • Phosphorus: 9% of the DV
  • Folate: 9% of the DV
  • Iron: 8% of the DV
  • Copper: 7% of the DV
  • Choline: 6% of the DV
  • Selenium: 5% of the DV
  • Potassium: 4% of the DV
  • Thiamine: 4% of the DV
  • Magnesium: 3% of the DV
  • Riboflavin: 3% of the DV
  • Niacin: 3% of the DV

It also provides small amounts of manganese, molybdenum, and pantothenic acid.

Given that it’s high in protein and low in carbs, it has a healthier nutritional composition than many other snack foods and is suitable for various diets, such as low-carb and paleo diets.

It’s also high in various minerals, including zinc and iron, which are important for many functions, including immune and energy level support.

What’s more, beef jerky has a long shelf life and is very portable, which makes it a great option for travel, backpacking, and other situations in which you have limited access to fresh food and need a protein hit.

I have also written an article on Pork Tenderloin Nutrition Info.

Is Beef Jerky Healthy For Weight Loss?

Is beef jerky healthy? | Beef jerky is a good source of various good ingredients. You can have a lot of benefits through it. There are also various kinds of nutritional benefits you can have to lose weight. Vitamin B12, iron, protein, and lots more contents that you need to hydrate your body. All these things support your body to deliver a decent amount of oxygen.

Beef Jerky Healthy is Convenient

Is beef jerky healthy? | Another important thing is convenience. If you cannot maintain the diet plan properly, you cannot lose weight. But beef jerky fans make you cover. This is the handiest and most comfortable ingredient you can have for your diet. It is also easy to eat as you don’t need to cook it. Also, it contains a lot of protein that fulfills your body’s requirements. Choose the best-tasting beef jerky and alternate it with your junk food. 

Simple to Get Bite

Beef jerky is a good option if you don’t feel like cooking anything to eat. This is a go-to snack you can have that also helps to lose weight. It has nutritious elements that can make you cheerful and increase your activity. This can also enhance metabolism and keep you away from feeling hungry. 

Beef Jerky Healthy Advantages

Beef jerky is a protein force to be reckoned with, with more than 6 grams of protein for every topping you off without overloading you. It’s produced using lean cuts of hamburger that have been dried and relieved, and they are normally marinated in flavors ahead of time. These lean cuts are low in fat and carbs.

As well as being a decent wellspring of lean protein, meat jerky is plentiful in iron, folate, calcium, and nutrients An and C. Since it’s been protected, meat jerky is a helpful in-a-hurry nibble and can undoubtedly be thrown in a work sack for eating crises.

If you want to know about pulled pork nutrition info and health benefits then read it out.

Downsides of Beef Jerky Healthy

Is beef jerky healthy? | Though beef jerky is a nutritious snack, it should be consumed in moderation.

It’s very high in sodium, with a 1-ounce (28-gram) serving to provide roughly 22% of your daily sodium allowance, which is set at 2,300 mg per day.

Excessive sodium intake may harm several aspects of your health, including heart health, blood pressure, and stroke risk.

That also makes it unsuitable for certain diets that restrict sodium intake.

Furthermore, beef jerky is highly processed. Numerous studies have shown a connection between diets high in processed and cured red meats like beef jerky and a higher risk of cancers, such as gastrointestinal cancers.

In addition, a recent study found that dried, cured meats like beef jerky may be contaminated with toxic substances called mycotoxins, which are produced by fungi that grow on meat. Research has linked mycotoxins to cancer.

In short, though beef jerky is a healthy snack, it’s best eaten with some restraint. The greater part of your eating routine ought to come from entire, natural food sources.

If you know more then must watch the video.

How to Make Beef Jerky Healthy at Home?

Is Beef Jerky Healthy? - A Complete Guideline

It’s not difficult to make your own beef jerky at home.

Doing so is also a good way to control all the ingredients, especially sodium.

To make beef jerky at home, simply use a lean cut of beef, such as top round, the eye of round, bottom round, sirloin tip, or flank steak, and slice the beef into thin slices.

After slicing, marinade the meat in herbs, spices, and sauces of your choice. Afterward, pat the jerky strips dry to remove any excess marinade and place them in a meat dehydrator at 155–165°F (68–74°C) for approximately 4–5 hours — depending on the meat’s thickness.

If you don’t have a dehydrator, you can achieve similar results using an oven at a low temperature — approximately 140–170°F (60–75°C) for 4–5 hours.

What’s more, it’s a good idea to let the beef jerky dehydrate further at room temperature for an additional 24 hours before you package it. It may be best to freeze jerky if you are not going to eat it within 1 week or so.

Pick the Right Beef Jerky

With regards to high-protein snacks, meat jerky is a great choice. Be that as it may, all Beef jerky isn’t made equivalent.

Many Beef jerky organizations fill their items with sodium, nitrites, MSG, and fake fixings to safeguard and efficiently manufacture them, which decreases the nourishing advantages.

Unreasonable sodium can be hurtful to those that have unfortunate heart well-being, hypertension, and high stroke risk. The American Heart Affiliation proposes under 2,300 milligrams (mg) a day. Those that are on a tight eating routine that limits sodium admission ought to screen their hamburger jerky utilization.

Moreover, a few jerky brands are profoundly handled. Beef jerky ought to be kept basic — meat, preparing, and straightforward handling. Minimizing handling would be ideal.

Picking the right jerky from a believed source is significant. An organization that simplifies, and cleans jerky. This way you can stay away from a portion of the well-being disadvantages of efficiently manufactured jerky.


One 3-pound eye of round cook (see note), cut back of excess and silver skin
1 cup (pressed) dull earthy colored sugar
1 cup soy sauce
3 tablespoons Worcestershire sauce
1 tablespoon smoked paprika
1 teaspoon unseasoned meat tenderizer
1 teaspoon newly ground dark pepper
1 teaspoon red pepper pieces
1 teaspoon onion powder
½ teaspoon garlic powder


Cut the meat between ⅛ and ¼ inch thick with the grain. (Assuming that the meal is excessively thick to cut effectively, cut it down the middle on a level plane prior to cutting.)

Make the marinade: In a medium bowl, consolidate the earthy-colored sugar, soy sauce, Worcestershire sauce, smoked paprika, meat tenderizer, dark pepper, red pepper drops, onion powder, and garlic powder. Race until equally consolidated and the sugar is broken up.

Add the meat to the marinade and throw until the pieces are all equally covered. Cover with cling wrap or move to an enormous ziplock pack and marinate in the fridge for no less than 12 hours or short-term. Throw the meat (or flip the pack) a few times to be certain the meat marinates equally.

Line two baking sheets with aluminum foil for a simple tidy-up. Place a wire rack over each container. Preheat the broiler to 175°F and set two stove racks in the centermost positions.

Organize the marinated meat on the wire racks in a solitary layer. Heat, turning the container from front to back, and start to finish halfway through until the meat is dried out, 3 to 4 hours. To decide whether the jerky is entirely dried out, remove a piece from the broiler and let it cool to room temperature. It ought to be dry to the touch, cowhide-like for all intents and purposes, and chewy yet at the same time fairly delicate.

Store the jerky inside an impenetrable plastic holder, Ziploc pack, or water/airproof glass container. Appropriately dried jerky will keep at room temperature for around multi-week. Refrigerate or freeze for longer capacity.

Why Picking The Right Beef Jerky is Significant?

Is Beef Jerky Healthy? - A Complete Guideline

Is beef jerky healthy? | Many Beef jerky makers pack their items loaded with sodium, nitrites, and other fake fixings to help protect and efficiently manufacture them, diminishing the dietary advantages fundamentally.

Elevated degrees of sodium can adversely affect the well-being of individuals with hypertension and unfortunate heart well-being. Some hamburger jerky items are profoundly handled, lessening the advantages. For meat jerky to be a sound bite, the less handling, the better.

Meat jerky can be an incredible bite, however, it’s essential to track down top-notch items from a confided-in source — an organization that makes perfect, straightforward jerky. Doing so allows you to keep away from the downsides of efficiently manufactured jerky and partake in the solid advantages of a hand-created nibble.

ConclusionIs beef jerky healthy?

Beef jerky is a great snack food that’s high in protein and a good source of various minerals, including zinc and iron.

Notwithstanding, locally acquired assortments are high in sodium and might be related to different dangers, so it’s best consumed with some restraint as a feature of a fluctuated diet.

All things considered, making your own jerky is basic and can assist with controlling its sodium content.

Is beef jerky smart for weight reduction?

Most popular for being high in protein (which keeps you full), the meat jerky you can find these days is a decent weight-reduction nibble. Truth be told, it makes the rundown on My Favorite High Protein Snacks For Weight reduction. So indeed, as long as you consume jerky balance, it’s an incredible choice when you want a helpful wellspring of protein.

Is eating beef jerky really great for you?

Indeed, hamburger jerky is sound and has numerous medical advantages including weight reduction. At the point when eaten with some restraint as a feature of a reasonable eating routine, hamburger jerky is a superb nibble food that is low calorie, high in protein, and a decent wellspring of nutrients and minerals including zinc, iron, choline, and Vitamin B12.

Is beef jerky crude or cooked?

Jerky is a completely cooked item. It is rarely crude. Obviously, simply cooking meat doesn’t protect it. Jerky can keep going so long without ruining since it contains so little dampness.

Is beef jerky more grounded than chips?

Both meat jerky and chips are both pungent, flavorful, and tasty bites. Meat jerky, nonetheless, is a lot better choice than chips with fewer calories, less fat, and not so many carbs, but rather more protein.

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