Are Beef Jerky Considered Junk Food? The Nutritional Breakdown and Healthier Options

November 7, 2025 •

4 min read

With some brands offering up to 12 grams of protein per serving, beef jerky often appears to be a healthy, high-protein snack. Yet, many people still ask, 'Are beef jerky considered junk food?' The answer is not a simple yes or no, as it depends heavily on the specific product and its ingredients.

Quick Summary

The classification of beef jerky as junk food depends on its processing level; while minimally processed versions are high in protein and nutrients, commercial varieties can contain excessive sodium, sugar, and preservatives, making them less healthy.

Key Points

Not a Simple Answer: Whether beef jerky is junk food depends on the specific brand and its ingredients, not the food category itself.
High in Protein: Quality jerky is a great source of lean protein, which helps with satiety and can support muscle maintenance and weight management.
Look Out for High Sodium and Sugar: Many commercial jerky brands use excessive salt and added sugar, increasing calories and risk for high blood pressure.
Avoid Artificial Additives: The healthiest options have minimal ingredients and avoid artificial preservatives like nitrites and nitrates, which have been linked to long-term health concerns.
Read Labels Carefully: Always check the nutrition facts and ingredient list to choose a product that is low in sodium and sugar, and free of unnecessary additives.
Enjoy in Moderation: Even healthy jerky should be an occasional snack, as it's still a processed meat, and moderation is key for a balanced diet.

What Defines 'Junk Food'?

Junk food is generally defined as processed foods high in calories, sugar, salt, and fat but low in essential nutrients like dietary fiber, vitamins, and minerals. A food's junk status isn't determined by a single ingredient, but by its overall nutritional profile and how heavily it has been altered from its natural state. The key is to examine the ingredients list and nutritional information to make an informed decision, especially for packaged items like jerky.

The Nutritional Breakdown of Beef Jerky

At its core, beef jerky is lean meat that has been dried, a process that concentrates its nutrients. This makes it a dense source of protein and other beneficial components. For example, a single ounce of standard beef jerky can contain 11 grams of protein, making it an excellent source for muscle repair and satiety.

Potential Health Benefits

High in Protein: Protein is crucial for building and repairing tissues, and jerky provides a concentrated source, helping you feel full longer and managing appetite.
Rich in Micronutrients: Jerky made from quality beef retains vital nutrients such as iron, zinc, and B vitamins (including B12), which support immune function, energy production, and oxygen transport.
Low in Carbs: For those on low-carb, keto, or paleo diets, plain or simply seasoned beef jerky is a suitable snack, as it won't cause blood sugar spikes.
Portable and Shelf-Stable: Its long shelf life and portability make jerky a convenient on-the-go snack for hikers, travelers, and anyone with a busy lifestyle.

The Case Against Heavily Processed Jerky

The most significant drawbacks of beef jerky often come from mass-produced commercial brands. The high levels of sodium, sugar, and artificial additives are the main reasons why some varieties are closer to junk food than a healthy snack.

Potential Health Concerns

Excessive Sodium: To preserve the meat and enhance flavor, many brands add high amounts of salt. One ounce can contain up to 500 mg of sodium, a considerable portion of the recommended daily intake. High sodium intake can lead to increased blood pressure and other cardiovascular issues.
High Added Sugars: Sweet flavors like teriyaki often contain a surprising amount of added sugar, which can negate the health benefits and contribute to weight gain and other metabolic problems.
Artificial Additives: Preservatives like nitrites and nitrates, often used to prevent bacterial growth and improve shelf life, have been linked to potential health problems, including an increased risk of certain cancers when consumed in high quantities.
Processed Meat Classification: Because it is dried and cured, beef jerky is technically a processed meat. The World Health Organization has classified processed meat as a Group 1 carcinogen, and excessive intake has been linked to a higher risk of colon cancer. However, this link is primarily associated with high, frequent consumption, not moderate intake.

How to Choose Healthier Beef Jerky Options

For those who love jerky but want to avoid the pitfalls of the junk food versions, here's how to become a label expert and make smarter choices:

Read the Ingredient List: The fewer and simpler the ingredients, the better. Look for whole-muscle beef, minimal seasonings, and natural preservatives. Avoid brands with long lists of unrecognizable additives, fillers, and binders.
Monitor Sodium Levels: Compare sodium content across brands and opt for those with lower milligrams per serving. Some brands offer specifically low-sodium options.
Check for Added Sugar: Be wary of flavored varieties that might have high sugar content. Choose plain or savory options to minimize added sugars.
Look for Quality Beef: Jerky made from grass-fed or organic beef is often a healthier choice, as it may contain fewer hormones and chemicals and a better fatty acid profile.
Consider Making Your Own: For complete control over ingredients, making beef jerky at home is an ideal solution. You can use an oven or dehydrator to prepare a customized, healthy snack. For great tips on making your own jerky, check out this guide on homemade jerky.

A Comparison of Jerky Types


Feature	High-Quality/Artisanal Jerky	Commercial/Mass-Produced Jerky
Ingredients	Whole-muscle, grass-fed beef; simple, natural seasonings	Processed meat with fillers; artificial flavorings and preservatives
Sodium Content	Lower levels, often under 300mg per ounce	Significantly higher levels, often exceeding 400-500mg per ounce
Added Sugar	Little to no added sugar	Can contain high amounts of added sugar, especially in sweet varieties
Preservatives	No added nitrites or nitrates	May contain nitrites or other artificial preservatives
Nutritional Density	High in protein, iron, and zinc; fewer empty calories	Higher in empty calories; nutritional value may be compromised by additives

The Conclusion: Junk or Not Junk?

So, are beef jerky considered junk food? The label isn't absolute. High-quality beef jerky, chosen wisely and consumed in moderation, can be a protein-packed and nutrient-rich snack that supports a healthy diet. It can aid in weight management by increasing satiety and provides convenient fuel for active lifestyles. However, heavily processed versions, often found in convenience stores, are high in sodium, added sugar, and artificial ingredients, fitting the definition of junk food more closely. The key is to read labels carefully, choose products with minimal ingredients, and enjoy it as an occasional snack, not a daily staple.

Frequently Asked Questions

Most dietitians do not recommend eating beef jerky every day, especially commercial varieties. Due to its status as a processed meat and potential high sodium content, it is best enjoyed as an occasional treat, perhaps two to three times per week.

Beef jerky can be helpful for weight loss when eaten in moderation as part of a healthy diet. Its high protein content promotes a feeling of fullness, which can help curb cravings. However, due to its calorie density and high sodium, portion control is essential.

Health risks are mainly associated with heavily processed jerky. Concerns include high sodium, which can raise blood pressure, and potential health risks from preservatives like nitrites and nitrates. High, frequent consumption of processed red meat is also linked to a higher risk of certain cancers.

Yes, beef jerky is classified as a processed meat because it is preserved through dehydration and curing. However, the degree of processing varies significantly. Minimally processed versions with natural ingredients are much healthier than ultra-processed ones with artificial additives.

To find a healthy brand, look for a short and simple ingredients list. Choose jerky with lower sodium and minimal or no added sugar. Seek out options made from grass-fed beef without artificial preservatives, nitrites, or nitrates.

Jerky made from grass-fed beef is often considered healthier than that from grain-fed beef. It may contain a higher content of omega-3 fatty acids and antioxidants. It also comes from humanely raised cattle, without the added antibiotics or hormones.

Making your own beef jerky at home gives you complete control over the ingredients, including the type of meat, the amount of sodium and sugar, and the seasonings used. This allows you to avoid artificial additives found in many store-bought products.