What beef jerky is keto friendly? A definitive guide for low-carb snacking

November 7, 2025 •

3 min read

Over half of commercially available beef jerky contains added sugars and high-carb marinades that can knock you out of ketosis. However, beef jerky can be a satisfying and high-protein snack for a ketogenic diet if you know what to look for and understand how to identify a genuinely keto friendly beef jerky on the market. This guide will help you navigate the nutritional labels and find the perfect low-carb option.

Quick Summary

This guide explains how to select keto-friendly beef jerky by checking labels for low carbs and zero added sugar. It highlights what ingredients to avoid, which clean brands to choose, and includes a comparison table of popular options.

Key Points

Check Labels for Sugar: Prioritize jerky explicitly labeled "zero sugar" or "no added sugar" to avoid hidden carbs.
Look for Low Carbs: The ideal keto jerky should contain no more than 3 grams of net carbs per serving.
Choose Clean Ingredients: Opt for brands with simple ingredient lists, featuring real beef and natural spices, avoiding corn syrup, honey, or other sweeteners.
Trust Specific Brands: Reliable keto-friendly brands include People's Choice Beef Jerky (Old Fashioned), Keto Carne, Chomps, and Tillamook Zero Sugar.
Consider Making Your Own: For complete ingredient control, making homemade jerky is an excellent option using lean beef and simple seasonings.
Avoid Sugary Marinades: Steer clear of common high-sugar flavors like teriyaki or honey-glazed jerky.

Navigating the Label: What to Look for in Keto-Friendly Jerky

Not all jerky is created equal, especially when you're following a strict low-carb, high-fat ketogenic diet. The key to finding a suitable option lies in becoming a savvy label reader. By focusing on a few critical indicators, you can easily distinguish between a carb-loaded snack and a keto-approved one.

Prioritizing Low-Carb and Zero-Sugar Content

For a jerky to be considered truly keto-friendly, its carbohydrate count must be minimal. A good rule of thumb is to look for options with 3 grams or fewer of net carbs per serving. This ensures that your snack won't significantly impact your daily carb limit, which typically ranges from 20 to 50 grams for ketogenic diets.

Additionally, scrutinize the sugar content, as many mainstream jerky brands use sugar not just for flavor but also as a preservative and to improve texture. Be on the lookout for labels that explicitly state "zero sugar" or "no added sugar." This is a more reliable metric than just a low carb count, as natural flavorings or small amounts of sugar can still be present.

The Importance of Clean Ingredients

Beyond just carbs and sugar, the overall ingredient list is vital. A high-quality, keto-friendly jerky will have a simple and recognizable list of ingredients. Look for products made from 100% grass-fed beef and seasoned with natural spices like salt, pepper, garlic powder, or onion powder. Avoid products containing:

Added Sugars: Brown sugar, honey, maple syrup, high-fructose corn syrup, or molasses.
Artificial Preservatives: Many of these can also contain hidden carbohydrates.
Unnecessary Fillers: Ingredients that do not contribute to nutritional value.
Gluten: Some marinade ingredients, like certain soy sauces, can contain wheat.

Top Keto-Friendly Beef Jerky Brands

Here are some of the most popular and trusted brands that offer keto-friendly jerky and meat sticks, making your search easier.

People's Choice Beef Jerky: Known for their "Old Fashioned" jerky, which is sugar-free and zero-carb.
Keto Carne: Specifically designed for the keto lifestyle, boasting 0g carbs and 0g sugar per serving.
Chomps: Offers grass-fed beef sticks and jerky that are free from sugar, gluten, and artificial ingredients.
Tillamook Country Smoker: Has a line of "Zero Sugar" beef jerky and smoked sausages that are keto-friendly.
Ayoba-Yo Biltong: Biltong, a South African form of dried meat, is often naturally sugar-free and a great keto alternative to traditional jerky.

Homemade vs. Store-Bought: Which is Better for Keto?

If you prefer to have complete control over your ingredients, making your own jerky at home is an excellent option. You can use lean cuts of beef, like eye of round, and season it with keto-friendly ingredients like salt, pepper, and coconut aminos. This eliminates any guesswork regarding hidden sugars or preservatives. While a homemade batch requires more effort, it provides the ultimate guarantee that your snack is perfectly aligned with your dietary goals. Store-bought options, however, offer the convenience of grab-and-go snacking, which is essential for many busy individuals on the keto diet.

Comparison of Popular Beef Jerky Options

The following table compares several common beef jerky types and their suitability for a ketogenic diet.


Brand/Type	Key Ingredients	Added Sugar	Carbs per Serving	Keto Suitability
People's Choice Beef Jerky (Old Fashioned)	Beef, salt, pepper, spices	No	0g	High
Jack Link's Original	Beef, brown sugar, corn syrup, spices	Yes	6g	Low
Keto Carne	Beef, spices	No	0g	High
Tillamook Zero Sugar	Beef, spices, monk fruit sweetener	No	0-1g	High
Teriyaki Flavor (Typical)	Beef, soy sauce, sugar, ginger	Yes	Varies, often high	Very Low
Chomps Grass-fed Beef Sticks	100% grass-fed beef, natural spices	No	0g	High

Conclusion

While beef jerky can be a fantastic, protein-packed snack on a ketogenic diet, the market is filled with products that contain hidden sugars and high-carb additives. To determine what beef jerky is keto friendly, you must become a diligent label-reader, prioritizing options with zero added sugar and a low carbohydrate count (under 3g per serving). Brands like People's Choice, Keto Carne, and Chomps offer excellent and trustworthy alternatives. Whether you opt for a carefully selected store-bought brand or make your own, enjoying beef jerky as part of your keto lifestyle is entirely achievable with the right knowledge.

Visit this comprehensive guide for more keto snack ideas.

Frequently Asked Questions

No, not all beef jerky is keto-friendly. Many commercial brands add significant amounts of sugar, honey, or high-fructose corn syrup to their marinades, which raises the carbohydrate count and can disrupt ketosis.

For beef jerky to be a suitable keto snack, it should ideally contain 3 grams or less of net carbs per serving. It is crucial to check the nutrition label, as some standard jerky can contain up to 6 grams of sugar per serving.

Avoid jerky with added sugars like brown sugar, honey, maple syrup, and corn syrup. Also, check for artificial preservatives and high-carb marinades like traditional teriyaki sauce.

Several brands offer keto-compliant options, including People's Choice Beef Jerky (Old Fashioned), Keto Carne, Chomps Grass-fed Beef Sticks, and Tillamook Country Smoker Zero Sugar jerky.

Yes, biltong is often a great keto alternative. This South African dried meat is typically made without sugar, using simple seasonings like salt, pepper, and vinegar, making it a naturally low-carb, high-protein snack.

Always read the ingredient list, not just the front-of-package claims. Look for brands that clearly state "zero sugar" and check the nutritional facts to ensure no added sugars or high-fructose corn syrup are listed.

Yes, making your own jerky at home is an excellent way to ensure it's keto-friendly. You can use lean cuts of beef and control the seasonings, using ingredients like coconut aminos and natural spices instead of sugary marinades.