Beef jerky is a go-to snack for road trips, hiking adventures, and even work-from-home munching. It’s high in protein, low in carbs, and has a long shelf life—making it a convenient and satisfying option. But is beef jerky actually healthy?
The answer depends on the type of beef jerky you’re eating. While it offers several nutritional benefits, some varieties contain high sodium levels and preservatives that may raise health concerns.
Nutritional Benefits of Beef Jerky
Beef jerky is a protein-packed snack, delivering around 6-7 grams of protein per serving. It’s made from lean cuts of beef that are dried and seasoned, resulting in a low-carb, low-fat, and nutrient-dense snack. A typical large piece of beef jerky contains:
- 82 calories
- 6.6 grams of protein
- 5.1 grams of fat
- 2.2 grams of carbs
Our jerky is typically higher in protein and lower in calories, carbs and fat. Take for example our Classic flavor
- 60 calories
- 10 grams of protein
- 1 grams of fat
- 2 grams of carbs
Beyond protein, beef jerky is also a good source of iron, folate, calcium, and vitamins A and C. These nutrients support energy production, immune function, and overall well-being.
Is Beef Jerky Good for You?
While beef jerky has many health benefits, it’s not without drawbacks. One major concern is its high sodium content—a single serving can contain 443 milligrams of sodium (about 18% of the recommended daily intake). Excess sodium can contribute to high blood pressure and heart disease if consumed in large amounts. However, at Tong Jerky, we pride ourselves on having one the lowest sodium jerkies on the market. Our classic flavor only has 135 mg of sodium!
Bottom Line: Beef jerky can be a nutritious part of your diet when eaten in moderation. Opt for clean, minimally processed varieties to enjoy the benefits without the risks.
How to Choose the Healthiest Beef Jerky
To make the healthiest choice, read ingredient labels carefully. Here’s what to look for:
- No added nitrites or nitrates – These preservatives help prevent bacteria growth but have been linked to health risks.
- Grass-fed, organic beef – This ensures better quality meat with more vitamins, minerals, and fewer antibiotics or fillers.
- Lower sodium content – Choose brands with less than 300 mg of sodium per serving to avoid excess salt intake. All of our jerkies are below this.
- Minimal additives – Avoid jerky with artificial flavors, MSG, or added sugars like all our jerkies.
Best Healthy Beef Jerky Brands
If you’re looking for store-bought options, here are some clean, high-protein beef jerky brands to try:
✅ Tong Jerky Classic – 10 g protein, 1 g fat, 2 g carbs, 60 calories & 160 mg sodium
✅ Tong Jerky Spicy Sriracha – 10 g protein, 2 g fat, 4 g carbs, 100 calories & 220 mg sodium
✅ Tong Jerky Honey Pepper – 10 g protein, 1 g fat, 4 g carbs, 60 calories & 170 mg sodium
✅ Tong Jerky Black Pepper – 7 g protein, 1 g fat, 2 g carbs, 45 calories & 160 mg sodium
Beef jerky can be a nutrient-dense, high-protein snack, but it’s important to choose wisely. By selecting low-sodium, nitrate-free, and minimally processed options, you can enjoy all the benefits without the downsides.