What is the healthiest jerky to eat? Your Guide to Nutritious Dried Meats

November 7, 2025 •

4 min read

A single serving of traditional beef jerky can contain up to 500mg of sodium, or 22% of your daily allowance. When considering what is the healthiest jerky to eat?, it's crucial to look beyond basic beef jerky and examine nutritional profiles for healthier choices that fit a balanced diet.

Quick Summary

Selecting the healthiest jerky requires checking sodium, sugar, and additives. Key factors include choosing grass-fed meat, simple ingredients, and low-sodium options. Exploring alternatives like biltong, turkey jerky, or plant-based versions offers additional nutritious choices.

Key Points

Mindful Label Reading: Prioritize options low in sodium and with zero added sugar to avoid unhealthy additives found in many store-bought products.
Opt for Grass-Fed: Choosing grass-fed beef jerky can provide higher levels of beneficial omega-3 fatty acids and antioxidants compared to conventional grain-fed varieties.
Consider Biltong: Biltong, the air-dried South African alternative, is often less processed, lower in sugar, and higher in nutrients than traditional jerky.
Explore Plant-Based Options: Vegan jerkies made from mushrooms or soy offer low-fat, high-fiber alternatives that can also be lower in sodium.
The DIY Advantage: Making your own jerky at home gives you complete control over ingredients, seasonings, and nutritional content, ensuring a cleaner snack.
Balance Your Intake: Since jerky is still a processed meat, it's best enjoyed in moderation as part of a varied diet, not as an everyday staple.
Check for Lean Meats: Whether beef or turkey, the healthiest jerky is made from lean cuts of meat to keep fat content lower.

How to Identify the Healthiest Jerky

Not all jerky is created equal. While this dried meat snack can be an excellent source of protein, many store-bought varieties are loaded with excessive sodium, sugar, and artificial preservatives. To find the healthiest jerky, you must become a savvy label reader. Start by examining the nutrition facts and ingredient list before you buy.

Key Factors for Selecting Healthy Jerky

When evaluating jerky, focus on these critical factors for making a healthy and informed choice:

Meat Source and Quality: Opt for jerky made from grass-fed beef, which may have higher levels of beneficial omega-3 fatty acids and antioxidants compared to grain-fed beef. Choosing organic or hormone-free options also minimizes potential chemical exposure.
Minimal Ingredients: A shorter, simpler ingredient list is almost always better. Healthy jerky should be made with meat and simple seasonings like spices and sea salt, not a list of unpronounceable chemical names. Avoid products with MSG, nitrates, or artificial flavors.
Sodium Content: The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day. Some jerky can contain a significant percentage of this in a single serving. Aim for brands with low sodium, ideally under 450mg per serving, as suggested by some nutrition experts.
Zero Added Sugar: Many commercial jerkies add sugar to improve flavor. Look for options with 0 grams of added sugar. The sweetest flavor should come from the meat and natural spices, not an unhealthy additive.

Reading Nutrition Labels

Always check the nutrition label for the following:

Serving Size: The nutritional information is often for a small 1-ounce serving, which can be easy to exceed. Remember that a whole bag might contain multiple servings.
Ingredient List: Ingredients are listed in descending order by weight. Avoid brands that list sugar, corn syrup, or other sweeteners high up on the list.
Sodium: Compare the sodium content across different brands. A good range to aim for is 5-10% of the daily value per serving.
Additives: Watch for preservatives like sodium nitrite, artificial flavors, and MSG. While these are government-approved in small quantities, avoiding them reduces your intake of processed ingredients.

Comparing Different Jerky Types

While beef is the most common, different types of jerky offer varying nutritional benefits. Looking at alternatives can help you find a snack that aligns perfectly with your dietary needs.

Beef Jerky vs. Biltong

South African biltong is a fantastic alternative to traditional jerky. The key difference lies in the preparation method. Jerky is cooked and dehydrated with heat, while biltong is air-dried and cured with spices and vinegar.

Less Processed: Biltong is generally less processed and has fewer additives than commercial beef jerky.
Higher in Nutrients: The air-drying process helps biltong retain more natural nutrients that can be lost with the high heat of jerky production.
Minimal Sugar: Most authentic biltong recipes contain no sugar, making it ideal for low-carb or keto diets.

Turkey Jerky vs. Beef Jerky

Turkey jerky is often promoted as a leaner alternative to beef jerky, and it usually contains less saturated fat. If you choose turkey jerky, opt for versions made with white meat, as dark meat is higher in fat. However, as with all jerky, scrutinize the labels for added sugar and excessive sodium, as these can vary significantly between brands.

Plant-Based Jerky Options

For those seeking a meat-free alternative, plant-based jerky is an increasingly popular option. Brands use ingredients like mushrooms, jackfruit, soy, or seitan to mimic the texture of meat.

Low Fat, High Fiber: Plant-based versions are generally lower in fat, contain no saturated fat, and are higher in fiber than their meat counterparts.
Lower Sodium Concerns: Many plant-based jerkies have less sodium than traditional jerkies, though it's always important to check the label.
Protein Content Varies: The protein content can differ significantly based on the plant base. For example, soy-based jerky is often higher in protein than mushroom or fruit-based varieties.

Healthiest Jerky Comparison Table


Feature	Conventional Jerky	Grass-Fed Jerky	Biltong	Plant-Based Jerky (e.g., Soy/Mushroom)
Sodium	Often high (500mg+ per serving)	Low to moderate (check labels)	Often lower (check brands)	Varies (often lower)
Added Sugar	Often high	Often zero or very low	Usually zero	Varies (check labels)
Protein Quality	Good source, but from grain-fed beef	Higher omega-3s and CLA	Excellent, air-dried process retains nutrients	Varies (soy is a complete protein)
Additives	Often includes MSG, nitrites, and artificial flavors	Minimal or no artificial additives	Simple ingredient list with minimal additives	Minimal or no artificial additives (check labels)
Processing	Cooked with heat	Minimal processing	Air-dried and cured	Dehydrated

Making Your Own Healthy Jerky at Home

For the most control over ingredients, making your own jerky is the best option. This allows you to select high-quality, lean cuts of meat (such as eye round or top round) and season them with natural ingredients while controlling the sodium and sugar. You can use an oven or a food dehydrator.

Choose a Lean Cut: Select a lean cut of beef, turkey, or pork to keep the fat content low.
Slice Thinly: Partially freeze the meat to make it easier to slice into thin, uniform strips.
Marinate Naturally: Use a marinade made with ingredients like vinegar, soy sauce (or low-sodium tamari), honey or maple syrup (optional and in moderation), and your favorite spices.
Dry Properly: Dehydrate in an oven at a low temperature (around 140°F) or use a food dehydrator. Ensure proper food safety by pre-cooking poultry and heating finished jerky.

Conclusion

When asking what is the healthiest jerky to eat?, the answer depends on careful selection. Prioritize jerky made from grass-fed meat with minimal, natural ingredients, and low or zero added sugar. Comparing options like biltong and plant-based jerky can provide excellent, and sometimes healthier, alternatives. For the ultimate control, making your own jerky at home is the most nutritious choice. By reading labels and understanding your options, you can enjoy a delicious, protein-packed snack without compromising your health goals. You can find more information about grass-fed beef and heart health guidelines from reliable sources like the Mayo Clinic.

Frequently Asked Questions

Beef jerky can be a healthy, protein-rich snack when consumed in moderation and as part of a balanced diet. However, many commercial brands are high in sodium and sugar, so it's essential to check the nutrition labels carefully.

Yes, biltong is generally considered healthier than most traditional beef jerky. It is often air-dried, cured with simpler ingredients, and typically contains less sugar and fewer preservatives than commercial jerky, retaining more natural nutrients.

To identify a healthy jerky, look for minimal ingredients, low sodium content (aiming for 5-10% of your daily value per serving), and zero grams of added sugar. It's also beneficial to choose options made from grass-fed meat without artificial additives.

Yes, jerky can be a great snack for a keto diet, but you must choose wisely. Many keto-friendly brands offer zero-sugar options. Avoid varieties with added sweeteners and always check the label for carbohydrate and sugar content.

Yes, plant-based jerkies, often made from mushrooms, soy, or jackfruit, can be a healthy alternative. They are typically lower in fat, contain no saturated fat, and often have less sodium, though nutritional content varies by brand.

The main downsides of excessive jerky consumption are high sodium intake, which can lead to elevated blood pressure, and potential concerns regarding processed meat, as some studies have linked high intake of processed meats to health problems.

Making your own jerky at home is often the healthiest option because it allows you to control the quality of the meat, the amount of sodium, and all other ingredients, avoiding artificial preservatives and excessive sugar.