Is beef jerky healthy? Beef jerky is a popular and convenient snack food for that person that wants to eat something quick on the go.
Here are the nutrient facts of one ounce of beef jerky.
- Calories: 116
- Protein: 9.4 grams
- Fat: 7.3 grams
- Carbs: 3.1 grams
- Fiber: 0.5 grams
- Zinc: 21% of the Daily Value
- Vitamin B12: 12% of the Daily Value
- Phosphorus: 9% of the Daily Value
- Folate: 9% of the Daily Value
- Iron: 8% of the Daily Value
- Copper: 7% of the Daily Value
- Choline: 6% of the Daily Value
- Selenium: 5% of the Daily Value
- Potassium: 4% of the Daily Value
- Thiamine: 4% of the Daily Value
- Magnesium: 3% of the Daily Value
- Riboflavin: 3% of the Daily Value
- Niacin: 3% of the Daily Value
Is beef jerky healthy? Photo Credit: iStock-bhofack2
The zinc and iron in beef jerky provides great energy level support and provides great immune health support. One of the downsides of beef jerky is its high in sodium.
One ounce of beef jerky provides about 22% of your daily sodium allowance and that daily recommended allowance is 2300 mg per day. Beef jerky is a highly processed snack which doesn’t help your overall health.
If you consume any food such as beef jerky or anything else high in sodium it puts you at high risk for heart disease, stroke, high blood pressure, etc.
There was an interesting study that showed that dried cured meats like beef jerky can possibly be contaminated with toxic substances like mycotoxins. And this is produced by fungi that grows on meat. Research has shown that mycotoxins have been linked to cancer.
Beef jerky is perfectly ok to eat as a snack but don’t overconsume it because of the high sodium in it and the food being extremely processed.
It is important to make sure that most of your diet comes from unprocessed food.
The Bottom Line is beef jerky, a great snack on the go that contains healthy minerals like zinc and iron which are needed for energy and immune function support. If you consume too much beef jerky it can be hazardous to your health because of how much sodium is in it. If you plan on eating beef jerky, then consume it within moderation.
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References
- Pizzolato Montanha F, Anater A, Burchard JF, Luciano FB, Meca G, Manyes L, Pimpão CT. Mycotoxins in dry-cured meats: A review. Food Chem Toxicol. 2018 Jan;111:494-502. doi: 10.1016/j.fct.2017.12.008. Epub 2017 Dec 5. PMID: 29217267.
- IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. Red Meat and Processed Meat. Lyon (FR): International Agency for Research on Cancer; 2018. (IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, No. 114.) Available from: https://www.ncbi.nlm.nih.gov/books/NBK507971/
- Garofalo C, Borrelli S, Provenzano M, De Stefano T, Vita C, Chiodini P, Minutolo R, De Nicola L, Conte G. Dietary Salt Restriction in Chronic Kidney Disease: A Meta-Analysis of Randomized Clinical Trials. Nutrients. 2018 Jun 6;10(6):732. doi: 10.3390/nu10060732. PMID: 29882800; PMCID: PMC6024651.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/nutrients
- Farquhar WB, Edwards DG, Jurkovitz CT, Weintraub WS. Dietary sodium and health: more than just blood pressure. J Am Coll Cardiol. 2015 Mar 17;65(10):1042-50. doi: 10.1016/j.jacc.2014.12.039. PMID: 25766952; PMCID: PMC5098396.
- Gammoh NZ, Rink L. Zinc in Infection and Inflammation. Nutrients. 2017 Jun 17;9(6):624. doi: 10.3390/nu9060624. PMID: 28629136; PMCID: PMC5490603.
- Moustarah F, Daley SF. Dietary Iron. [Updated 2022 Oct 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/nutrients
- Kim GD, Go GW, Lim HJ, Jung EY, Seo HW, Jeong JY, Joo ST, Yang HS. Physicochemical Characteristics of Beef Jerky Cured with Salted-fermented Anchovy and Shrimp. Korean J Food Sci Anim Resour. 2014;34(1):99-105. doi: 10.5851/kosfa.2014.34.1.99. Epub 2014 Feb 28. PMID: 26760751; PMCID: PMC4597832.
