Beef jerky, a savory and portable snack, often walks a tightrope between being a guilty pleasure and a nutritious choice. While often recognized for its protein content, beef jerky boasts a range of surprising health benefits that make it a worthy addition to a balanced diet. This article delves into the nutritional facts of beef jerky, exploring its potential health benefits and offering guidance on how to make informed choices when selecting this popular snack.
Nutritional Profile of Beef Jerky
Generally speaking, beef jerky is a healthy and nutritious snack. One ounce (28 grams) of beef jerky contains the following nutrients (2):
- 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.
Read also: Beef jerky: A high-protein option for shedding pounds?
Health Benefits of Beef Jerky
Beef jerky offers several health benefits, making it a valuable addition to a balanced diet.
Protein Powerhouse
Beef jerky is a concentrated source of protein, a vital nutrient for muscle repair, energy production, and overall health. A single 1-ounce serving of ranch cut beef jerky or jerky meat sticks provides 7-9g of protein, supplying 14-18% of your daily protein needs. To compare, one egg holds a similar daily percentage, about 12% (6 grams), but an egg is 2.25-2.5 ounces! Our jerky gives you more than twice as much protein in each ounce than an egg does.
High-quality beef jerky made from 100% grass-fed and finished beef provides complete proteins containing all nine essential amino acids your body cannot produce on its own.
Low-Carb and Keto-Friendly Snack
For individuals following low-carb, keto, or Whole30 diets, beef jerky can be a suitable snack option. Standard beef jerky contains approximately 6.4g of carbohydrates per 32g serving, according to USDA data. High-quality options like Chomps offer a zero-carb profile, making them ideal for maintaining ketosis.
Source of Iron
Eating red meat is a good natural source of iron. If you're looking for a real iron-boosting supplement, beef jerky probably isn't what you're looking for, but it can definitely contribute to an iron-rich diet! Our jerky has anywhere from 2%-6% of your Daily Value of iron, with most of our jerky providing about 4% per serving.
Read also: Juicy Keto Meatballs
Vitamins and Minerals
While beef jerky is primarily celebrated for its protein content, the beef jerky nutrition label reveals it also provides valuable vitamins and minerals that contribute to overall health. Chomps provides approximately 2% of your daily calcium needs per stick and 4% of your daily iron requirements.
Gluten-Free Alternative
For anyone who is gluten intolerant, beef jerky provides a filling snack to take the place of those grains. But for anyone wanting to watch the carbs they consume, it's a great option!
Considerations and Potential Drawbacks
Despite its nutritional benefits, beef jerky also has some potential drawbacks that should be considered.
High Sodium Content
Beef jerky is often high in sodium, with a 1-ounce (28-gram) serving providing 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.
Processed Food Concerns
Beef jerky is a processed food, and 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.
Read also: Explore Keto Beef Mince Recipes
Additives and Preservatives
Most beef jerky nutrition labels have MSG from soy protein and other preservatives to make them have an abnormally long shelf life and "taste" better. Nitrites/nitrates are also used in preservation and coloring. Fillers and gluten can help with texture and how the meat binds to itself, but it's not necessary and only worsens the nutritional value of the beef.
Making Informed Choices
To maximize the health benefits of beef jerky and minimize potential risks, consider the following tips:
- Read the Label: Carefully examine the nutrition label, paying attention to sodium, sugar, and fat content.
- Choose High-Quality Options: Opt for brands that use lean cuts of beef, have lower sodium levels, and avoid artificial preservatives and flavorings.
- Look for Grass-Fed Beef: Choose jerky made from 100% grass-fed and grass-finished beef that is also Non-GMO Project Verified.
- Consider Making Your Own: Making beef jerky at home allows you to control the ingredients and reduce sodium content.
Beef Jerky vs. Beef Sticks
Beef jerky and beef sticks both offer similar nutritional benefits, with convenient serving sizes. Chomps beef sticks, for example, provide 10g of protein for 100 calories per stick and are almost all low-carb! In fact, Chomps original beef stick has 0g of carbs.
Beef Jerky and Specific Diets
- Keto Diet: Yes, but only a few brands - including Chomps! Since they are low-carb and don't have any sugars, you'll be all set.
- Whole30 Diet: We were actually the first beef jerky and stick brand to be officially recognized by Whole30.
Making Beef Jerky at Home
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, 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.