How many calories are in a jerky?

November 8, 2025 •

4 min read

According to the USDA, a standard one-ounce serving of beef jerky contains an average of 70 to 120 calories, but this can fluctuate significantly based on preparation and ingredients. This variation is due to factors like the type of meat, added sugars, and fat content, making it crucial to understand the nutritional profile beyond the headline calorie count when asking how many calories are in a jerky.

Quick Summary

The calorie count of jerky varies widely, influenced by the meat used, flavorings, and fat content. Understanding how different jerky types, like beef versus turkey, compare and how ingredients affect the total caloric value is key for a health-conscious snack choice.

Key Points

Calorie Range Varies: Expect a standard one-ounce serving of jerky to contain between 70 and 120 calories, depending on the meat and recipe.
Ingredients Matter Most: Added sugars, marinades, and fat content are the primary drivers of caloric variation in jerky.
Lean Meats are Lower Calorie: Jerky made from lean cuts of beef, turkey, or game meats like venison generally has fewer calories.
Read Labels Closely: Check the nutrition label for serving size, fat, and sugar content, especially for flavored or glazed options.
Homemade Offers Control: Making your own jerky lets you use lean cuts and simple seasonings, providing the most control over calories and sodium.
High Protein, Low Calorie Potential: With the right choices, jerky can be an excellent, satisfying snack for high-protein, low-carb diets.

Understanding the Calorie Count in Jerky

Jerky is a popular protein-rich snack, but its caloric content is not one-size-fits-all. The number of calories can change dramatically depending on several key factors, including the type of meat, the cut used, and the marinade's ingredients. A basic, unseasoned beef jerky made from lean cuts will have a different nutritional profile than a heavily glazed teriyaki version.

Factors Influencing Jerky Calories

Several elements contribute to the final calorie count of your jerky. Becoming an expert at reading nutrition labels is essential for anyone looking to monitor their intake.

Type of Meat: Different meats have inherently different fat and protein levels. Turkey jerky, for example, is typically lower in fat and calories than traditional beef jerky. Exotic meats, like buffalo or venison, also offer unique nutritional profiles.
Cut of Meat: Even within the same type of meat, the specific cut matters. Leaner cuts of beef, such as eye of round or top round, contain less fat and therefore result in a lower-calorie jerky. Conversely, using a fattier cut will increase the fat content and, consequently, the calories.
Marinades and Sugars: Many store-bought jerkies are marinated in sugar-heavy sauces like teriyaki or honey. This is a primary source of added calories and carbohydrates. Reading the ingredient list to spot added sugars like corn syrup, brown sugar, or honey is critical for low-calorie options.
Processing Method: The drying process and any added oils can also play a role. Minimally processed, air-dried jerky tends to have fewer hidden calories from additives.

Caloric Comparison of Common Jerky Types

This table provides a generalized comparison of the calorie content per ounce (28g) for various popular types of jerky. It's important to remember that specific brands and recipes will cause these numbers to vary.


Jerky Type	Calories (per 1 oz / 28g)	Protein	Carbs	Fat
Beef (Traditional)	70-120	9-12g	3-5g	1-7g
Turkey (Original)	70-80	10-13g	4-5g	0.5-1g
Venison/Deer	55-72	4.5-9g	2-3g	0.8-3g
Buffalo	65-68	~9g	~5g	~0.8g
Salmon (Original)	~90	~9g	~4g	~2.5g
Alligator	~64	~13g	~4g	~0.5g

Making a Health-Conscious Jerky Choice

For those looking to keep their calorie count in check, choosing the right jerky involves more than just a quick glance at the package. Here are some actionable steps.

Read the Nutrition Label Carefully

Serving Size: The calorie count is almost always based on a single serving, typically one ounce. Be mindful of how much you're actually consuming, as many people eat more than the recommended serving.
Sugar Content: Look for jerkies with no added sugars. Brands that use natural ingredients and minimal marinades are often a better choice for keeping carbs and calories low.
Sodium: While it doesn't directly add calories, jerky is often high in sodium, which can lead to water retention and other health issues. Opt for low-sodium varieties or balance your intake with other foods.

Consider Making Your Own Jerky

Creating your own jerky is the ultimate way to control its nutritional content. You can select the leanest cuts of meat and use spices and herbs for flavor instead of sugar-laden marinades. This approach guarantees a low-calorie, healthy snack tailored to your dietary needs. For a simple recipe, use thinly sliced, lean cuts like eye of round or sirloin, marinate in a low-sodium mix of spices, and dehydrate in an oven or food dehydrator.

Other Jerky Options to Explore

If you're looking to diversify, other types of jerky are available beyond the traditional beef. Turkey jerky is a popular choice for a leaner, lower-fat option. For those who enjoy gamey flavors, venison and buffalo jerky are excellent, protein-packed choices. Even fish jerky, such as salmon, provides a unique flavor profile and healthy omega-3 fatty acids.

Conclusion

While a typical one-ounce serving of jerky contains a modest number of calories, the exact count depends heavily on the type of meat, the cut, and the ingredients used. By carefully reading nutrition labels, choosing leaner varieties, and being mindful of portion sizes, you can ensure this protein-packed snack aligns with your dietary goals. Opting for homemade jerky is the most effective way to control the nutritional content and create a genuinely healthy treat. For further research on jerky's broader nutritional impact, check out authoritative sources on food science and nutrition.

Note: All calorie and nutritional values cited in this article are approximate and should be verified on the product's nutrition label or a reliable nutritional database.

Choosing the Right Jerky

Understand Ingredients: The amount of added sugar from marinades significantly impacts the calorie count. Look for minimal, natural ingredients.
Prioritize Lean Meat: Cuts with less fat, such as eye of round for beef or turkey breast, produce lower-calorie jerky.
Portion Control is Key: Even low-calorie jerky can add up if you don't stick to the recommended one-ounce serving size.
Beware of Flavored Varieties: Sweet and spicy flavors often have more added sugars and higher calorie counts than plain or original versions.
Consider Making Your Own: Homemade jerky allows you to fully control ingredients, cutting back on sugar and sodium while ensuring lean meat usage.

Frequently Asked Questions

No, not all jerky is low in calories. While jerky is generally a nutrient-dense food, the calorie count can increase with higher fat cuts of meat, or with the addition of sugary marinades and sauces common in many commercial brands.

The main factors affecting the calorie count are the type and cut of meat (leaner cuts mean fewer calories), and the ingredients in the marinade, particularly added sugars and oils.

Turkey jerky is typically lower in both fat and calories than beef jerky, making it a preferable choice for those watching their caloric intake. However, this can depend on the specific cut and marinade used.

Yes, many jerkies are suitable for low-carb and keto diets, but you must read the nutrition labels carefully. Choose jerkies with no added sugars or sweeteners, as these can increase the carbohydrate count significantly.

Homemade jerky can be healthier because you have complete control over the ingredients. You can select lean cuts of meat and avoid excessive sugars, sodium, and artificial preservatives, all of which are common in many store-bought varieties.

Sodium content varies widely by brand and recipe. Many commercial jerkies are quite high in sodium due to its use as a preservative. It's important to check the label for sodium levels, especially if you have high blood pressure.

Yes, look for brands made with lean, grass-fed meats and simple, natural seasonings. Some brands specifically market low-sugar, low-sodium options that are healthier than standard versions. Always check the ingredients list.