The Healthiest Beef Jerky for High-Protein Snacking, According to a Nutritionist
From low-sugar picks to protein-packed favorites, these healthier beef jerky options deliver on flavor without the extra additives.
With the protein craze hotter than ever, beef jerky has been getting a lot of love. It's a protein-filled snack that's easy to grab and go and doesn't need any refrigeration. But beef jerky hasn't always had a good reputation. Years ago, you would find beef jerky sticks at gas stations and rest stops around the country. These beef sticks were filled with excess sodium, heavily processed red meats and nitrites used to preserve them. Heavily processed meats have been linked to a higher risk of cardiovascular disease, while nitrites can form nitrosamines, potentially carcinogenic compounds.
The process of making jerky today is one that is tightly controlled to ensure food safety and a delicious flavor. It is made using lean cuts of beef, such as top round, bottom round or eye round. The meat is then trimmed and partially frozen so it can be sliced into uniform strips. A marinade adds a unique flavor, and then the meat is dehydrated. The meat is then cooked at specific temperatures, typically between 160°F and 195°F, and natural wood smoke adds more flavor. Finally, they are packed in airtight bags, and many can be held at room temperature for over a year.
Today, beef jerky has better ingredient choices, making it healthier than it has been in the past. Below you'll find out if beef jerky can be part of a healthy eating plan, how to choose it and seven options to try.
Is Beef Jerky Healthy?
Beef jerky can be part of a healthy eating pattern. It's portion-controlled and has a reasonable calorie count of around 70 to 120. Beef jerky provides a nice boost of protein, but it also comes with artery-clogging saturated fat, sodium, and some added sugar from the marinades it's flavored with. Also, if you're going to make beef jerky part of your regular diet — even a few times a week — look for nitrite-free options.
Enjoy beef jerky as a snack paired with a piece of fruit, nuts, vegetables, or dairy products like cheese to get a wider variety of nutrients your body needs and to make your snack more satisfying. Fiber and healthy fat, along with protein, are the trio of nutrients that help you feel fuller, longer.
How to Choose the Healthier Beef Jerky at the Store
Jerky can be found in portion-controlled sticks or as pieces. When looking for beef jerky, look for the following:
- Sodium: Beef jerky is made with sodium, but compare labels and look for varieties that are lower.
- Saturated Fat: Lower-fat cuts of beef have less saturated fat. Choose jerky made with lean beef that has 3 grams of saturated fat or less.
- Added Sugar: Many marinades add sugar to jerky by using honey or other calorie sweeteners. Others are sugar-free but may use different methods to achieve their zero-sugar status. Some use flavorful herbs and spices and skip the sugar entirely, while others use no-calorie sweeteners like monk fruit, erythritol or allulose. No-calorie sweeteners can cause gastrointestinal issues in some people, so check the sugar or non-sugar source and choose what's best for you.
- Nitrites: Used originally in beef jerky, when nitrites are exposed to high heat and protein, they can form compounds called nitrosamines, which have been linked to increasing the risk of colorectal and stomach cancers. Many nitrite-free jerky options are available.
Below, we're sharing seven better-for-you beef jerky options to choose from.
Healthy Snack Ideas From Our Experts
The Walker family has been healing land and raising nutrient-dense products for three generations on their farm since 1970. They believe in growing healthier food for people and the planet. This Regenerative Organic Certified jerky is made from pasture-raised, grass-fed beef. The Simply Salt & Pepper flavor is finished with, you guessed it, just salt and pepper. The beef jerky is free from sugar, nitrates, seed oils and preservatives.
- Calories Per Serving 70 calories per 1 ounce serving
- Protein Per Serving 14g protein per 1 ounce serving
- Flavors Simply Salt & Pepper, Cherrywood Smoked, Carne Asada
- Why We Like It Third-generation farm, planet-friendly, no added sugar, nitrate-free
This thick, hearty 100 percent grass-fed jerky from Archer has a traditional, rip-and-tear texture that is satisfying. It contains no added sugar, no low- or no-calorie sweeteners, and no nitrites. Plus, it's readily available at retailers like Target, Albertsons/Safeway, Sprouts, CVS, Amazon and more.
- Calories Per Serving 55 calories per 2 ounce serving
- Protein Per Serving 27g protein per 2 ounce serving
- Flavors Old Fashioned, Mustard BBQ, Spicy
- Why We Like It Lower in calories, no nitrites, easy to find
Jack Link's is known for their variety of beef jerky. Their zero-sugar beef jerky is our pick for a no-sugar option. The jerky is made with selected lean cuts of 100 percent premium beef, marinated in a seasoning blend, and then slow roasted over hardwood smoke. It gets its savory flavor from smoky meat. It has no added nitrates and is gluten-free. Be on the lookout for the brand's new three-ingredient meat snack line coming soon, which is thinly sliced, air-dried beef.
- Calories Per Serving 70 calories per 1 ounce serving
- Protein Per Serving 13g protein per 1 ounce serving
- Flavors Original
- Why We Like It Free of sugar and low- and no-calorie sweeteners, no nitrates
These mini grass-fed and finished beef sticks from Lorissa's Kitchen have a bold, smoky flavor. They're a great option to enjoy on their own or paired with fruits, veggies or nuts for a boost of protein. They have zero sugar, no added nitrites or nitrates, and no preservatives. They're also Non-GMO Project Verified and gluten-free.
- Calories Per Serving 60 calories per 0.5-ounce stick
- Protein Per Serving 4g protein per 0.5-ounce stick
- Flavors Original Smoke Show, Heat Seeker Jalapeno
- Why We Like It Small portion, perfect for pairing, zero sugar
Made with 100 percent grass-fed wagyu, these beef steak sticks from EPIC are flavored with honey and spices. Honey adds a touch of sweetness that balances the spices and contributes two grams of sugar. They're also gluten-free. The steak strips are sold in individual portions, so it's easy to take them on the go and keep portions in check.
- Calories Per Serving 90 calories per 0.8-ounce stick
- Protein Per Serving 6g protein per 0.8-ounce stick
- Flavors Wagyu Beef Steak, Venison Salt & Pepper, Smoked Salmon, Chicken Sriracha
- Why We Like It Gluten-free, portion-controlled
This all-natural jerky is made in Tillamook County, Oregon. The beef is slow-smoked over real hardwood. The flavor is balanced with brown sugar, resulting in seven grams of added sugar per serving. The jerky comes in a bag of pieces, so you can enjoy it as is or add it to a trail mix, soups, salads or pasta dish.
- Calories Per Serving 80 calories per 1 ounce serving
- Protein Per Serving 10g protein per 1 ounce serving
- Flavors Old Fashioned, Honey Glazed, Salt & Pepper, Spicy & Sweet, Tajin, Teriyaki
- Why We Like It Can be used in recipes, free of low- and no-calorie sweeteners, affordable
Made with 100 percent grass-fed and finished beef, Chomps meat sticks have a black pepper spice and a slightly smoky flavor. They're 100 percent Non-GMO Project Verified, and dairy, gluten and soy free with no sugar. Choose from a wide variety of flavors, including Sea Salt, Taco or Smoky BBQ.
- Calories Per Serving 100 calories per 1.15-ounce stick
- Protein Per Serving 10g protein per 1.15-ounce stick
- Flavors Original, Habanero, Italian-Style, Jalapeno, Sea Salt, Smoky BBQ, Taco, Salt & Pepper
- Why We Like It Many flavors, portion-controlled, free of sugar and low- and no-calorie sweeteners, least expensive
