What is the downside of beef jerky?

October 21, 2025 •

3 min read

According to the World Health Organization, eating processed meats, like beef jerky, is linked to an increased risk of certain types of cancer. While often marketed as a protein-rich snack, the downside of beef jerky for many commercially available varieties is an excess of sodium, sugar, and artificial additives.

Quick Summary

The health disadvantages of commercial beef jerky include its high sodium and sugar content, use of potentially harmful preservatives, and classification as a processed meat. Opting for clean-label or homemade jerky is recommended.

Key Points

Excessive Sodium: Many commercial brands contain high levels of sodium, which can contribute to high blood pressure and other cardiovascular issues.
Processed Meat Risks: As a processed red meat, beef jerky is linked to an increased risk of certain cancers, according to health organizations.
Potentially Harmful Preservatives: The use of preservatives like sodium nitrite in many varieties can form carcinogenic compounds in the body.
Hidden Sugars and Additives: Some brands include high amounts of added sugar, flavorings, and other artificial ingredients that diminish its health benefits.
Digestive Issues: The dry, chewy texture and processing can make beef jerky difficult to digest for some people, leading to bloating or constipation.
Risk of Weight Gain: Mindless overconsumption of high-sodium, high-sugar jerky can lead to excess calorie intake and potential weight gain.

The High Sodium Content

One of the most significant downsides of beef jerky is its high sodium content. A single 1-ounce serving of standard beef jerky can contain over 400 mg of sodium, which is a substantial portion of the American Heart Association's recommended daily limit of 2,300 mg. Excess sodium intake is a known risk factor for various health issues, including high blood pressure, heart disease, and stroke. For individuals with a history of hypertension or kidney problems, regular consumption of high-sodium jerky can be particularly harmful. This high salt content is used both for flavor and as a preservative to extend the product's shelf life.

Impact on Water Retention and Kidney Health

High sodium consumption can cause the body to retain water, leading to bloating and swelling. It also puts an added strain on the kidneys, which are responsible for filtering excess sodium from the blood. Over time, this can contribute to long-term kidney problems.

Concerns Over Processed Meat and Preservatives

Beef jerky is a processed meat, and many brands use preservatives to prevent spoilage. The curing and preservation process is a major source of health concerns. The World Health Organization has classified processed meats as a Group 1 carcinogen, meaning there is sufficient evidence that consuming them can cause cancer.

The Problem with Nitrates and Nitrites

Many commercial jerkies contain sodium nitrite and sodium nitrate as preservatives. When these compounds are consumed, they can form carcinogenic nitrosamines in the gut, which have been linked to a higher risk of certain cancers, particularly colorectal cancer. While some brands use alternative, natural preservatives like celery powder, it's crucial to read the ingredient list carefully.

Other Unhealthy Additives

Beyond sodium and nitrates, many mass-produced jerkies are packed with other artificial ingredients to enhance flavor and appearance. These can include:

Artificial flavors
Food dyes
High fructose corn syrup or other added sugars
Monosodium glutamate (MSG)

High Sugar Content and Weight Gain

For those watching their weight or blood sugar levels, the added sugar in many popular jerky brands is a significant drawback. The teriyaki, sweet & spicy, or honey-glazed varieties can have several grams of added sugar per serving. These hidden sugars add unnecessary calories and can work against weight loss efforts. Consuming excess sugar can also contribute to weight gain, insulin resistance, and other metabolic issues.

Potential Digestive Issues

The very nature of beef jerky—tough, dry, and chewy—can lead to digestive discomfort for some individuals. The fibrous nature of dried meat can be challenging for the digestive system to break down, potentially causing bloating, gas, or constipation, especially if not chewed thoroughly. Drinking plenty of water with jerky can help, but for those with sensitive stomachs, it may be best avoided.

Cost and Quality Issues

Store-bought jerky is often quite expensive for the amount you get. This high cost, coupled with the potential use of lower-quality meat in many mass-market products, can be a major downside. Producers can use cheaper cuts and heavily process them to make them palatable, further reducing the nutritional value compared to premium, minimally processed options.

Commercial vs. Clean-Label Jerky Comparison


Feature	Standard Commercial Jerky	Clean-Label or Homemade Jerky
Sodium	Often 500+ mg per ounce, contributes significantly to daily intake.	Typically much lower, often under 400 mg per ounce.
Sugar	Often contains high amounts of added sugars, syrups, and flavorings.	Little to no added sugar; relies on natural flavors.
Preservatives	Frequently contains artificial preservatives like sodium nitrite.	Free from artificial preservatives; may use natural curing agents.
Meat Quality	May use lower-quality cuts of beef, heavily processed to mask flavor.	Often sourced from higher-quality, grass-fed beef.
Digestibility	Tougher texture can lead to digestive discomfort for some people.	Can have a softer texture, making it easier to chew and digest.

Conclusion: Moderation and Smart Choices Are Key

While the downsides of beef jerky are significant, especially concerning high sodium and the risks of processed meats, the product doesn't have to be completely off the menu. For casual snacking, it's vital to choose wisely. Reading the nutrition label for lower sodium, minimal added sugar, and a clean ingredient list is crucial. Opting for grass-fed, minimally processed brands or even making your own homemade jerky can help you enjoy the protein benefits without the major health drawbacks. Moderation is the ultimate rule; jerky should be an occasional treat, not a daily dietary staple. For more information on the health implications of processed meat, refer to this Healthline article(https://www.healthline.com/nutrition/is-beef-jerky-good-for-you).

Frequently Asked Questions

Yes, many commercially available beef jerkies are very high in sodium, and excessive sodium intake is a major risk factor for developing high blood pressure.

Yes, dietitians and health organizations advise against eating processed meats like beef jerky daily. The high sodium and processed nature can lead to health issues over time, so it should be consumed in moderation as an occasional snack.

Many mass-produced beef jerky brands use sodium nitrite and nitrate as preservatives. Health-conscious brands often use natural alternatives, but it is important to always check the ingredient label.

While not inherently difficult to digest for everyone, the tough, chewy texture of dried meat can cause digestive discomfort like bloating or constipation for some, especially if not chewed thoroughly or consumed in large quantities.

The healthiest jerky options are low in sodium, have no added sugars, are free of artificial preservatives and flavorings, and are made from high-quality, grass-fed beef. Reading labels carefully is key to finding a cleaner product.

Yes, while protein-rich, it is easy to overconsume beef jerky due to its high sodium content, which can lead to bloating and excess calorie intake. Choosing low-sugar and watching portion sizes is important to prevent weight gain.

Homemade beef jerky is often a healthier choice because you have full control over the ingredients, allowing you to reduce sodium and eliminate artificial preservatives and added sugars.