Is There Any Healthy Beef Jerky?

December 9, 2025 •

4 min read

While some commercial beef jerkies are packed with sodium and sugar, a growing number of artisan and health-focused companies now offer genuinely healthy beef jerky options. This makes it a great high-protein snack, provided you know what to look for on the label.

Quick Summary

Navigating the jerky aisle for a healthy option requires careful label-reading to avoid excess sodium, sugar, and artificial additives. Choosing minimally processed or homemade varieties is key to finding a nutritious protein-rich snack.

Key Points

Not All Jerky is Created Equal: Healthy beef jerky does exist, but many mainstream brands contain excessive sodium and sugar.
Check the Label: Look for short, simple ingredient lists and low levels of sodium and added sugar.
Avoid Preservatives: Healthy options are free from artificial preservatives, nitrates, nitrites, and MSG.
Choose Grass-Fed: Opting for jerky made from grass-fed beef provides a higher quality source of protein and healthy fats.
Control Your Portions: Even healthy jerky should be consumed in moderation as part of a balanced diet due to its concentrated calories and sodium.
Homemade is Healthiest: Making your own jerky is the best way to have full control over ingredients and nutrition.

The Nutritional Truth About Beef Jerky

For centuries, beef jerky has been a reliable, shelf-stable source of protein for travelers and hunters. Today, it remains a popular, convenient snack, especially for those seeking a protein boost without the carbohydrates found in other snacks. A typical 1-ounce serving provides a substantial amount of protein, along with important micronutrients like iron, zinc, and B vitamins. This high-protein content helps promote satiety, which can be beneficial for weight management.

The Protein Powerhouse

The drying process used to create jerky removes most of the moisture from the meat, concentrating the nutrients. As a result, a small serving packs a significant protein punch, which is crucial for building and repairing muscle tissue. For athletes or those on-the-go, this makes jerky an easy and effective way to meet daily protein goals.

The Salt and Sugar Problem

Not all jerky is created equal, and many widely available brands are far from healthy. Traditional jerkies rely heavily on salt as a preservative, leading to very high sodium levels that can be detrimental to cardiovascular health. Additionally, many commercial varieties are marinated in sauces with large amounts of added sugar, artificial flavors, and preservatives like nitrates and MSG. The World Health Organization (WHO) classifies processed meats, including some jerkies, as carcinogenic, particularly when consumed in large quantities. A daily habit of eating conventional jerky is therefore not recommended.

How to Identify Healthy Beef Jerky

Becoming a savvy label-reader is the most important step in finding a truly healthy beef jerky. Here’s what to prioritize:

Reading the Nutrition Label

Look for a brand with a short, recognizable ingredient list. A healthier jerky will emphasize meat and spices, not a list of unfamiliar chemicals. Pay special attention to the following:

Sodium: The American Heart Association recommends no more than 2,300 milligrams per day for most adults. Look for jerky with under 400 mg per serving, and ideally closer to 250 mg.
Added Sugar: Many healthy brands now offer zero-sugar options. If sugar is present, aim for under 3 grams per serving. Ingredients like corn syrup, brown sugar, or other sweeteners should be minimal or absent.
Preservatives: Avoid nitrates, nitrites, and MSG. Many brands use natural alternatives like celery powder for preservation.

Prioritizing Quality Ingredients

The quality of the beef itself is a major factor. Opt for jerky made from grass-fed beef whenever possible. Grass-fed meat is often higher in healthy omega-3 fatty acids and antioxidants.

Healthy Beef Jerky Brands to Consider

A new generation of brands focuses on clean, simple ingredients. When shopping, seek out products from these types of companies:

Chomps: Offers grass-fed and finished beef sticks with zero sugar.
Country Archer Provisions: Known for their grass-fed, zero-sugar jerky options and sticks.
Paleovalley: Uses naturally fermented grass-fed beef sticks with zero carbs or sugar.
People's Choice Beef Jerky: Features sugar-free and low-carb options, including their Carne Seca line.
The New Primal: Provides grass-fed beef thins and sticks with minimal, natural ingredients.

Commercial vs. Homemade Beef Jerky


Criteria	Commercial Jerky (Typical)	Homemade Jerky
Ingredients	Long list, often includes preservatives, artificial flavors, and added sugars.	Simple, natural ingredients you choose yourself, like lean meat and spices.
Sodium Control	Often very high due to preservatives and flavor enhancers.	Fully adjustable; you can create a low-sodium version easily.
Sugar Content	Frequently high, especially in teriyaki or other flavored varieties.	Entirely optional; you can make it completely sugar-free or control the amount precisely.
Cost	High quality, healthy brands can be expensive per pound.	More affordable since you're buying the raw ingredients in bulk.
Effort	Zero effort; grab and go.	Requires time for preparation, marinating, and dehydrating.
Taste	Can vary widely; some are overly sweet or salty.	Fully customized to your personal flavor preferences.

Why DIY Jerky Gives You Control

For ultimate control over what you consume, making your own jerky at home is the best option. With a dehydrator or even a low-temperature oven, you can easily turn thin slices of lean beef (like eye of round or flank steak) into a delicious and completely customized snack. This allows you to avoid all additives and control the exact amount of salt and sugar used in the marinade.

Conclusion: Making Smart Choices for a Healthy Snack

Ultimately, the question of whether beef jerky is healthy depends entirely on the specific product and portion size. While many mass-market jerkies are laden with sodium and sugar, a growing number of health-conscious brands offer minimally processed alternatives made with quality, simple ingredients. By understanding how to read nutrition labels and seeking out these better-for-you brands, or by choosing to make your own, you can enjoy beef jerky as a nutritious and satisfying high-protein snack within a balanced diet.

For more information on monitoring sodium intake, consult resources from the American Heart Association.

Frequently Asked Questions

Yes, all beef jerky is considered a processed meat because it is preserved through curing, seasoning, and drying. However, the health implications vary greatly depending on the additives and processing methods used.

Yes, beef jerky can support a weight loss diet when chosen wisely and consumed in moderation. Its high protein content promotes feelings of fullness, which can help curb cravings and reduce overall calorie intake.

To make healthy jerky at home, use lean cuts of beef like eye of round or flank steak, trim all visible fat, and use a simple marinade with low-sodium soy sauce or coconut aminos, and natural spices. A food dehydrator or a low-temperature oven can be used for drying.

It is generally not recommended to eat processed meats daily, even the healthier versions. Health experts suggest consuming it as an occasional snack, perhaps two or three times a week, as part of a varied and balanced diet.

Yes, there are several healthy alternatives, including other types of meat jerky like turkey or bison, and plant-based options such as mushroom, tofu, or carrot jerky for those following a vegetarian or vegan diet.

A 'clean label' jerky typically refers to a product with minimal, recognizable ingredients that are free from artificial additives, preservatives, high-fructose corn syrup, and other synthetic compounds. It indicates a more natural, minimally processed product.

Grass-fed beef jerky is considered healthier because the meat itself contains higher levels of healthy omega-3 fatty acids and antioxidants compared to grain-fed beef. This means you get a more nutritious snack from the very start.