How healthy is beef jerky?
Is beef jerky healthy? It can fit a healthy diet occasionally. Beef jerky scores 10/100 on the HowHealthyIs Score: 100 g provides 410 kcal, 33 g protein and 5.4 mg iron. Beef jerky is dried meat, so it is high in protein, iron and zinc, but also very salty: an ounce carries about 500 mg of sodium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Beef jerky ranks higher than 10% of them.
Counts in favor (% daily value per 100 kcal)
- Protein16%
- Iron7%
- Potassium3%
- Magnesium3%
- Fiber2%
- Vitamin E1%
- Calcium0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat13%
- Added sugars4%
- Sodium19%
Raw NRF9.3: 32 minus 36 = -4. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in beef jerky?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 410 kcal | 115 kcal | |
| Protein | 33 g | 9.3 g | 19% |
| Carbohydrates | 11 g | 3.1 g | 1% |
| Fiber | 1.8 g | 0.5 g | 2% |
| Sugars | 9 g | 2.5 g | |
| Added sugars | 8 g | 2.2 g | 4% |
| Fat | 26 g | 7.2 g | 9% |
| Saturated fat | 11 g | 3 g | 15% |
| Omega-3 fats | 0.2 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.3 µg | <0.1 µg | 0% |
| Vitamin E | 0.5 mg | 0.1 mg | 1% |
| Vitamin K | 2.3 µg | 0.6 µg | 1% |
| Vitamin B12 | 1 µg | 0.3 µg | 12% |
| Folate | 134 µg | 38 µg | 9% |
| Minerals | |||
| Calcium | 20 mg | 5.6 mg | 0% |
| Iron | 5.4 mg | 1.5 mg | 8% |
| Potassium | 597 mg | 167 mg | 4% |
| Magnesium | 51 mg | 14 mg | 3% |
| Zinc | 8.1 mg | 2.3 mg | 21% |
| Sodium | 1785 mg | 500 mg | 22% |
Source: USDA FoodData Central, "Snacks, beef jerky, chopped and formed" (FDC 167536). Values rounded.
Why is beef jerky good for you?
- 2.3 mg zinc in 1 oz, 21% of the daily value. Zinc contributes to the normal function of the immune system.
- 9.3 g protein in 1 oz, 19% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.3 µg vitamin B12 in 1 oz, 12% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- A high-protein snack on hikes
- Small portions with fruit or nuts
What should you watch out for?
- Processed meat is linked to a higher risk of colorectal cancer. Most jerky is cured and sweetened.
What can you eat instead of beef jerky?
Foods you can use the same way with a higher HowHealthyIs Score.