Beef jerky vs turkey breast: which is healthier?
Turkey breast is more nutrient-dense, scoring 64/100 against 10/100 for beef jerky. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Beef jerky
410 kcal per 100 g. 1 oz: 28 g
Turkey breast
147 kcal per 100 g. 3 oz roasted: 85 g
Higher scoreWhich to pick for your goal
- Fewer caloriesTurkey breast410 vs 147 kcal per 100 g
- More proteinAbout even33 vs 30 g per 100 g
- More fiberBeef jerky1.8 vs 0 g per 100 g
- Less sugarTurkey breast9 vs 0 g per 100 g
- More potassiumBeef jerky597 vs 249 mg per 100 g
- Less saturated fatTurkey breast11 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Beef jerky, 100 g | Turkey breast, 100 g | Beef jerky, 28 g | Turkey breast, 85 g |
|---|---|---|---|---|
| Calories | 410 kcal | 147 kcal | 115 kcal | 125 kcal |
| Protein | 33 g | 30 g | 9.3 g | 26 g |
| Carbohydrates | 11 g | 0 g | 3.1 g | 0 g |
| Sugars | 9 g | 0 g | 2.5 g | 0 g |
| Fiber | 1.8 g | 0 g | 0.5 g | 0 g |
| Fat | 26 g | 2.1 g | 7.2 g | 1.8 g |
| Saturated fat | 11 g | 0.6 g | 3 g | 0.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 2.5 µg |
| Potassium | 597 mg | 249 mg | 167 mg | 212 mg |
| Iron | 5.4 mg | 0.7 mg | 1.5 mg | 0.6 mg |
| Calcium | 20 mg | 9 mg | 5.6 mg | 7.7 mg |
| Magnesium | 51 mg | 32 mg | 14 mg | 27 mg |
| Sodium | 1785 mg | 99 mg | 500 mg | 84 mg |
Last updated . Scores use the HowHealthyIs Score method.