Which jerky has the most protein? A guide to high-protein snacks

November 23, 2025 •

4 min read

According to one study, a single ounce of certain venison jerky can contain as much as 15 grams of protein, often surpassing beef or turkey. Finding which jerky has the most protein requires comparing different meat types and brands to pinpoint the highest-impact options for your diet.

Quick Summary

An in-depth look at jerky protein content, comparing traditional and exotic meats per ounce. Learn how factors like dehydration and meat quality influence protein levels and which brands offer the most protein-dense products. A nutritional comparison aids in making an informed snack choice.

Key Points

Venison, alligator, and salmon jerky often have the highest protein per ounce. These options can surpass the protein found in typical beef jerky, with some venison and alligator products containing up to 14-15 grams per ounce.
Drier jerky generally contains more protein per ounce. The dehydration process removes water, concentrating the protein. Very dry, old-fashioned jerky typically has a higher protein density compared to softer, more marinated varieties.
Lean cuts of meat result in higher protein density. Jerky made from lean cuts like eye of round beef or white meat turkey will have a higher protein-to-fat ratio, making it a better high-protein choice.
Bison and elk are excellent high-protein alternatives to beef. These wild game options are naturally lean and provide comparable or even slightly higher protein content than beef, often with less fat.
Ingredient transparency is crucial for high-protein jerky. Avoid brands with added fillers or excessive sugars, which can dilute protein content. Opt for products with simple, clean ingredient lists for maximum nutritional benefit.
Consider both protein quantity and quality. While some jerky types may have slightly higher protein, ensure the meat is of high quality (e.g., grass-fed) and minimally processed for optimal health benefits.

Comparing protein content across jerky types

When seeking a high-protein snack, jerky is a top contender due to its low moisture and concentrated nutrient profile. However, the protein content can vary significantly depending on the type of meat, the cut, and the preparation method. While commercial beef jerky often provides a respectable 9-12 grams of protein per ounce, other varieties may offer an even bigger protein boost. Wild game and specific fish are known for their naturally leaner profiles and can be a source of highly concentrated protein when dried. Factors like dehydration efficiency and the absence of fillers greatly influence the final nutritional value.

The top contenders: beef, bison, and elk

Beef remains the most popular jerky base, with lean cuts like top round or eye of round providing a solid protein-to-fat ratio. Some brands of lean beef jerky can even achieve up to 15 grams of protein per ounce. Bison jerky offers a comparable or slightly higher protein count than beef, often with lower fat and fewer calories, making it an excellent choice for those mindful of heart health. For example, one study found a 3.5-ounce serving of bison had more protein and less fat than the same amount of beef. Elk jerky is another excellent option, frequently lauded for its high protein and low-fat profile. Elk meat is naturally lean, and when prepared as jerky, it becomes an exceptionally dense source of protein, with some products reaching over 13 grams per ounce.

Turkey, salmon, and other jerky varieties

For those looking for a different flavor profile or a lean poultry option, turkey jerky is a fantastic choice. White meat turkey jerky is particularly lean and can offer a comparable protein level to beef jerky, sometimes slightly more. Certain brands may reach 11-14 grams of protein per ounce. Fish jerky, such as salmon, can also be a protein powerhouse, especially as a source of healthy omega-3 fatty acids. Some salmon jerky products provide an impressive 15 grams of protein per ounce. Other exotic options, like alligator jerky, can provide 14 grams of protein per ounce, while kangaroo offers around 9.8 grams. Venison is another top-tier choice, with some variants delivering up to 15 grams of protein per ounce. The specific preparation, such as air-drying versus heat, can affect the final protein density.

Key factors influencing protein content

Meat Source: The animal and the specific cut of meat used are the primary determinants. Leaner cuts naturally have a higher protein-to-fat ratio once dehydrated.
Dehydration Level: The more moisture that is removed during the drying process, the more concentrated the protein becomes by weight. Extremely dry, tough jerky often has more protein per ounce than softer, more marinated versions. Old-fashioned dry-style jerkies can be very protein-dense.
Additives and Fillers: Some commercial brands add sugar, water, and other fillers to increase product weight, which dilutes the overall protein density. Reading the ingredient list for simple, minimal ingredients is crucial.
Processing Method: The drying and curing methods can influence the final nutritional profile. High-quality processes that minimize fillers and maximize dehydration will yield a higher protein product.

Comparison of jerky protein content (per 1 oz serving)


Jerky Type	Average Protein (grams)	Notes
Venison	9–15g	Can be very high depending on preparation.
Alligator	14g	An exotic, lean option.
Salmon	12–15g	Excellent source of omega-3s.
Elk	13–14g	Naturally lean wild game.
Ostrich	14g	Low-fat, dense protein.
Bison	11–13g	Often leaner than beef.
Turkey	11–14g	Lower in fat than beef.
Beef	9–12g	Varies by brand and cut.

How to choose the highest-protein jerky

To select the most protein-packed jerky, focus on the nutritional label. Look for products with simple ingredient lists and minimal added sugars. Seek out jerky made from lean cuts of meat and compare the protein per serving, being aware that serving sizes can vary. Brands that prioritize lean, high-quality meat and extensive dehydration will generally offer a higher protein density. For those prioritizing both high protein and heart health, consider lean game meats or fish jerky. While beef is a classic, exploring wild game or seafood jerky may unlock even higher protein counts. Always check the labels for sodium content as well, as some jerkies can be very high in salt. Health-conscious individuals should aim for a brand with transparent sourcing and minimal artificial ingredients. For example, grass-fed beef jerky may offer a cleaner profile with more beneficial fats than conventionally raised beef jerky.

The rise of alternative proteins

While traditional beef jerky is widely available, the jerky market has expanded significantly to include a variety of other high-protein sources. Brands like Epic Provisions and Krave Jerky, for instance, offer not only beef but also options like bison and venison with impressive protein counts. This variety allows consumers to diversify their protein intake and explore different flavors. Beyond meat, even plant-based protein jerkies have entered the market, though their nutritional profiles differ considerably from meat-based versions. The best protein-packed jerky for you ultimately depends on your dietary preferences and health goals, balancing protein content with factors like sodium and fat levels.

Conclusion

While beef jerky is a reliable source of protein, exotic options like venison, alligator, and salmon can often provide a higher protein punch per ounce. The total protein density is heavily influenced by the meat source, the leanness of the cut, and the dehydration level during processing. When shopping, always read nutrition labels to compare grams of protein per serving and check the ingredient list for fillers or excessive sugars. For those seeking the absolute most protein in a jerky, exploring wild game or fish options, and prioritizing brands known for minimal processing, will yield the best results. Ultimately, jerky is an excellent, portable snack for boosting protein intake, supporting muscle repair, and maintaining energy levels throughout the day.

Visit Harvard Health for more on high-protein snacking.

Frequently Asked Questions

While it can vary by brand and preparation, some of the highest-protein jerky options per ounce include venison, alligator, and salmon. Certain brands of these jerkies can contain up to 14-15 grams of protein per ounce.

Yes, beef jerky is an excellent source of protein. On average, a one-ounce serving contains 9-12 grams of protein, making it a highly concentrated protein snack.

The dehydration process removes moisture from the meat, which concentrates the nutrients and increases the protein content per ounce. This is why a drier, tougher jerky often has more protein by weight than a softer one.

No, protein content can vary significantly by brand. Factors like the quality and cut of meat, dehydration level, and presence of fillers or added sugars can all affect the final protein count. Always check the nutrition label.

Yes, jerky is a convenient and effective snack for muscle building due to its high protein content. Protein provides the essential amino acids needed for muscle repair and growth, especially after exercise.

Bison jerky is often leaner and lower in calories and total fat than beef jerky, while still offering a comparable or slightly higher protein content. This can make it a healthier choice for those watching their fat and calorie intake.

Look for a high number of grams of protein relative to the serving size, a short and clean ingredient list, and minimal added sugars or fillers. Opting for products made from lean, high-quality meat will also help.