Is Jerky OK to Eat on a Diet? What to Know for Healthy Snacking

December 27, 2025 •

4 min read

According to the American Heart Association, the ideal daily sodium limit is 1,500mg for most adults, yet many jerky brands contain high levels. The question, "Is jerky ok to eat on a diet?", therefore, has a complex answer that depends heavily on careful selection and moderation.

Quick Summary

Jerky can be a high-protein, low-carb snack that aids in weight loss by increasing satiety. However, its high sodium, potential for added sugar, and processed nature require careful label reading and portion control to be considered diet-friendly.

Key Points

High Protein: Jerky is a concentrated protein source that can help increase satiety and curb cravings, supporting weight management.
Check for High Sodium: Many commercial brands contain high levels of sodium, which can negatively impact blood pressure and health, so opt for low-sodium options.
Avoid Added Sugars: Read the label carefully, as sweetened varieties can be high in added sugars that undermine a diet's effectiveness.
Eat in Moderation: Due to its processed nature and calorie density, jerky should be consumed as an occasional snack, not a daily staple.
Choose Quality and Leaner Options: Look for jerky made from grass-fed beef or consider leaner alternatives like turkey jerky to minimize fat and additives.
Consider Homemade: Making jerky at home gives you complete control over ingredients, allowing you to tailor it to your specific dietary needs.

The Nutritional Benefits of Jerky for Your Diet

For many dieters, especially those following high-protein or low-carb plans like keto and paleo, jerky offers several appealing benefits. The dehydration process concentrates the protein, making it an excellent source for a satisfying, on-the-go snack.

High in Protein

Protein is crucial for muscle repair, energy, and satiety, meaning it helps you feel full for longer and can curb cravings. A single ounce of beef jerky can provide 9 to 12 grams of protein, a significant boost that can help manage appetite between meals. For individuals active in sports or hitting the gym, jerky offers a convenient source of fuel for muscle growth and maintenance.

Low in Carbs (If You Choose Wisely)

Traditional jerky made simply from meat, salt, and spices is naturally low in carbohydrates. This makes it a great snack for those on keto or low-carb diets who need to limit sugar intake. The protein also helps prevent blood sugar spikes, unlike many carb-heavy snacks. However, this benefit is lost with many commercial varieties that load up on sugary marinades like teriyaki.

A Source of Micronutrients

Beyond protein, quality jerky provides essential micronutrients found in lean beef, such as iron, zinc, and B vitamins. These vitamins and minerals support energy production, immune function, and overall health, making jerky more than just empty calories.

The Drawbacks: Sodium, Sugar, and Processing

Despite its protein content, jerky has significant downsides that can undermine a healthy diet if not addressed. The primary concerns revolve around its heavy processing.

Excessive Sodium

Curing meat requires a substantial amount of salt, and a single 1-ounce serving of jerky can pack up to 20% of your daily recommended sodium. Consuming too much sodium can lead to high blood pressure, fluid retention, and other health issues, especially for those with heart conditions. This makes portion control absolutely critical.

High Added Sugar

Many store-bought jerky brands use a variety of sugars, corn syrups, and other sweeteners to enhance flavor, especially in teriyaki or other sweeter varieties. Some can contain as much as 6 grams of sugar per serving, turning a potentially healthy protein source into a sugary snack that can sabotage weight loss efforts. Always check the nutrition facts label for hidden sugars.

Processed Meat Concerns

Jerky is a processed meat, and excessive consumption of processed meats, particularly red meat, has been linked to an increased risk of certain cancers. For this reason, dietitians recommend eating jerky as an occasional treat rather than a daily staple. Some brands also use preservatives like nitrites, which can be a concern for some consumers.

Comparison: Standard vs. Diet-Friendly Jerky

Understanding the nutritional differences between jerky types is key to making a healthy choice. The table below compares a standard beef jerky to a cleaner, more diet-friendly option and a leaner alternative like turkey jerky.


Feature	Standard Beef Jerky	Healthy Beef Jerky (e.g., Low-Sodium, Grass-fed)	Turkey Jerky (Lean, Low-Sodium)
Protein per oz	9-11g	~10-12g	~9-12g
Sodium per oz	450-550mg+	<400mg (often <250mg)	<400mg (can find very low options)
Added Sugar per oz	6g+	0-2g	0-2g (check labels carefully)
Fat Content	Moderate	Lower, often from leaner cuts	Very low, especially from white meat
Best For	Occasional indulgence, high-intensity energy boost	Strict dieters, low-carb/keto, clean eating	Lean protein, reducing red meat intake

Tips for Incorporating Jerky into Your Diet

To make jerky a beneficial part of your diet rather than a pitfall, follow these tips:

Read Labels Meticulously: Turn the bag over and check the ingredients list. Opt for brands with short, recognizable ingredient lists. Look for low-sodium (<400mg/serving) and low-sugar (<5g/serving) options.
Choose Wisely: Consider turkey or bison jerky as leaner, lower-fat alternatives. Brands using grass-fed beef are often healthier and higher in beneficial omega-3s.
Practice Portion Control: Remember that an entire bag is likely multiple servings. Jerky is calorie-dense, so stick to the recommended 1-ounce portion to avoid excessive sodium and calories.
Pair It Right: To increase satiety and add fiber, pair your jerky with a piece of fruit or some fresh vegetables. This creates a more balanced and filling snack.
Consider Homemade: For ultimate control over ingredients, try making your own jerky at home using a dehydrator or oven. This allows you to eliminate additives and control salt levels.

Conclusion: Jerky as a 'Sometimes' Snack

Jerky can be a valuable tool for those on a diet, thanks to its high protein content and satiating effect. However, it is not a 'free food.' Its high sodium and potential for added sugars and additives mean that a discerning eye and a healthy dose of moderation are required. By choosing high-quality, low-sodium varieties and eating it as an occasional, portion-controlled snack, you can enjoy jerky guilt-free and still meet your dietary goals. For more in-depth nutritional information on food components, sources like the USDA database provide excellent references for comparison.

What to Look for When Buying Healthy Jerky

When browsing the snack aisle, keep this checklist in mind:

Look for a short and recognizable list of ingredients.
Prioritize brands with low sodium and no added sugar.
Opt for organic, grass-fed, or free-range meat sources.
Avoid products containing nitrates, nitrites, or artificial flavors.
Consider turkey jerky as a leaner alternative to beef.

Frequently Asked Questions

No, not all beef jerky is high in sodium. While traditional jerky often is, many brands now offer low-sodium varieties. Always check the nutrition label for sodium content to make a healthier choice, aiming for less than 400mg per serving.

Yes, many jerkies fit well into keto and paleo diets because they are high in protein and naturally low in carbohydrates. However, you must choose brands with no added sugars or high-carb flavorings, such as those labeled specifically as keto-friendly.

Turkey jerky is often a leaner, lower-fat, and lower-calorie alternative to beef jerky, especially if made from white meat. It provides a similar amount of protein but generally less saturated fat, which can be beneficial depending on your dietary goals.

A healthy portion is typically a 1-ounce (28-gram) serving. Because jerky is calorie-dense and high in sodium, it's easy to overconsume. Sticking to a single serving helps manage intake effectively.

Nitrates are preservatives sometimes used in jerky to prevent bacterial growth. Some people prefer to avoid them due to health concerns linked to large quantities of processed meats. Many brands now offer nitrite-free, naturally preserved jerky using ingredients like celery powder.

Yes, making jerky at home is an excellent way to control the exact ingredients, sodium levels, and sugar content. You can use simple marinades and seasonings and can use a dehydrator or oven for the process.

Pairing jerky with fiber-rich foods, such as fruits (like apples or pears), vegetables (like carrots or celery), or nuts, can create a more balanced snack. The fiber helps increase fullness and rounds out the nutritional profile.