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HomeFitnessIs Beef Jerky A Wholesome Snack? Let’s Discover Out- HealthifyMe

Is Beef Jerky A Wholesome Snack? Let’s Discover Out- HealthifyMe

Beef jerky is a snack made by marinating and drying beef in a curing answer. Processed meat has an extended shelf life and a definite flavour. In consequence, beef jerky typically will get marketed as a wholesome, low-calorie snack that’s excessive in protein however low in carbohydrates.

Research have discovered that 70% of millennials worldwide favor consuming snacks every day after meals. They search snacks that may fulfill their dietary necessities. Beef jerky is a well-liked snack discovered at any grocery store or made at residence.

Though beef jerky is believed to be a guilt free snack that might be added on a nutritious diet listing, it may be dangerous if over consumed. Many individuals are not sure if it’s a wholesome or unhealthy selection. Subsequently, one should know the best way to choose the most effective beef jerky and perceive the best degree of consumption.

Dietary Properties of Beef Jerky

Beef jerky is plentiful in excessive BV (organic worth) protein, because it gives all of the important amino acids wanted by our physique. and low in carbohydrates. In consequence, it has a more healthy dietary profile than many different snack meals and is integrated in varied diets, together with low-carb and keto.

As per the USDA, round 100 grams of beef jerky serving comprises the next vitamins:

  • Energy: 410 kcals
  • Protein: 33.2 g 
  • Carbohydrates: 11 g
  • Fats: 25.6 g
  • Fibre: 1.8 g
  • Magnesium: 51 mg
  • Calcium: 20 mg
  • Iron: 5.42 mg
  • Phosphorus: 407 mg
  • Potassium: 597 mg
  • Sodium: 1780 mg
  • Zinc: 8.11 mg

Diet Details

Beef jerky is low in carbs and is appropriate for a low-carb and paleo weight loss plan. Nevertheless, some flavourings may affect the carbohydrate content material of beef jerky. Furthermore, the excessive organic worth protein helps develop tissues and enzymes concerned in holding all physique techniques adequately functioning whereas stopping over consumption of carbs.

Based on a report, beef jerky is an efficient supply of zinc and gives a lot of the every day consumption, starting from 2 to 13 mg per day. Zinc helps to spice up the immune system, pores and skin well being, wound therapeutic, early foetal improvement throughout being pregnant, and cell division. Zinc deficiency manifests in two methods: gradual wound therapeutic and lack of style and scent.

Beef jerky is comparatively excessive in sodium which causes water retention bloating, weight acquire, hypertension that adversely have an effect on coronary heart well being. Subsequently, the CDCP (Centres for Illness Management and Prevention) recommends limiting sodium consumption to 2,300 mg dailyand 1,500 milligrams per day for  folks affected by hypertension, renal sickness, osteoporosis, diabetes, or coronary heart illness danger.

The HealthifyMe Observe

Beef jerky is an efficient supply of vitamin B12 approx. 0.99 µg in a 1-cup serving. Beef Jerky additionally gives appreciable quantities of manganese, molybdenum, and pantothenic acid. Nevertheless, many business jerky merchandise include excessive quantities of sodium and sugar. Subsequently, selecting the best beef jerky is important. 

Well being Advantages of Beef Jerky

Strengthens Immunity

Beef Jerky is wealthy in zinc. A research means that micronutrient homeostasis is significant in sustaining a wholesome immune system. Zinc is a micronutrient that regulates each innate and adaptive immune responses.

Beef Jerky Can Improve Power Ranges

Beef jerky can also be wealthy in excessive organic worth Iron. Analysis proves that iron has a necessary function, as it’s concerned in oxygen transportation and vitality formation. The physique can not synthesise iron and should purchase it, and beef Jerky is a wealthy supply of iron.

Improves Coronary heart Well being

Beef jerky has excessive quantities of potassium. Potassium stimulates muscle contraction within the coronary heart, which helps to smoothen blood movement by way of the arteries. In consequence, it regulates your coronary heart charge and blood strain. Jerky additionally has dietary fibre, which research imagine reduces ldl cholesterol. It’s as a result of fibre binds to ldl cholesterol and carries it out of the physique.

Improves Bone Well being

One other mineral abundantly present in beef jerky is phosphorous. Analysis means that phosphorus is significant for sustaining wholesome tooth and bones. You may imagine calcium is answerable for this. Nevertheless calcium wants phosphorus as a accomplice to finish the strengthening course of. Phosphorus not solely serves as a buffer, holding the pH of your blood in examine but additionally aids within the conversion of fats, carbohydrates, and protein into vitality.

Acts because the Excellent Protein For Backpackers and Busybodies

Due to the curing course of, beef jerky has an extended shelf life. Moreover, it’s transportable, making it a wonderful selection for journey, trekking, and different conditions the place you require a protein enhance, contemporary meals is scarce. 

The way to Embrace Beef Jerky in Your Food regimen as a Wholesome Snack

  • You’ll be able to eat beef jerky-like some other store-bought snack reminiscent of chips. 
  • You can too strive dicing some beef jerky and including it to breakfast omelettes, baked potatoes or salads as a supply of protein.
  • Many individuals add beef jerky to soups or stews to offer a useful iron and nutrient enhance.
  • Since home made beef jerky will not be typically excessive in fats, pairing it with some seeds, cheese, or nuts is an effective way so as to add wholesome fat when snacking on jerky.
  • Beef jerky is a superb Keto snack as a result of it’s excessive in protein and low in carbohydrates.

The HealthifyMe Observe

So as to acquire most advantages from Beef Jerky, it’s crucial to search out one which is freed from extra salt, sugar, components like antibiotics, progress hormones, artificial nitrates and different synthetic elements. Better of Luck!

Fast Ideas for Making Beef Jerky

  • Slicing the meat alongside the grain will make it chewy. For tender jerky, try to be chopping in opposition to the grain.
  • Earlier than chopping your beef, partially freeze it. It’s significantly simpler to interrupt.
  • Utilizing a mallet to tenderise your steak is properly definitely worth the effort.
  • For the marinade, use a Ziploc bag or a reusable model that lets you coat every beef strip by massaging the bag outdoors.
  • Keep away from utilizing extra salt and sugar to maintain it wholesome.
  • Preheat your dehydrator to 160 levels Fahrenheit and dehydrate the meat till it’s suitable for eating. 
  • Make sure that to maintain monitor of time! If you happen to depart beef jerky in for too lengthy, it would get dehydrated, so take away it earlier than the entire water has evaporated. 

Wholesome Recipes for Beef Jerky

Do-it-yourself Beef Jerky – The Excellent Keto Snack

Serves: 8 servings

Preparation time: 4 hours

Energy: 137 kcal


  • Flank steak: 680 g
  • Kosher salt: 1 tsp
  • Chilli powder: 1 tbsp
  • Black pepper: ½ tbsp
  • Garlic powder: 1 tbsp

Methodology of Preparation

  • Preheat the oven to 225 levels Fahrenheit. Line the baking trays with parchment paper.
  • Minimize the steak crosswise, in opposition to the grain, into 2-inch-wide strips utilizing a pointy knife. If the strips are thicker than 18 inches, slice them lengthwise into two narrower strips.
  • Enable the meat strips to thaw fully at room temperature for about quarter-hour. Then wrap them in plastic wrap and pound them to make them thinner.
  • In a big mixing dish, place the meat strips. Season the meat with salt, pepper, and spices utilizing your arms till it’s properly coated.
  • Organize the meat items within the baking trays. Then, bake for 3 hours, rotating the baking trays midway by or till the meat is crispy and dry.
  • Place the strips on a cooling rack on a tray or on foil to chill (to catch any drips). Enable half-hour for cooling and drying earlier than consuming. Maintain any leftovers refrigerated.

Dietary Details per Serving

  • Protein: 17 g
  • Fats: 6 g
  • Sodium: 492 mg
  • Carbohydrates: 1g

Do-it-yourself Beef Jerky Utilizing a Dehydrator

You may make scrumptious tasting beef jerky utilizing an oven (as within the earlier recipe) or a dehydrator. If you happen to use a dehydrator, you’ll receive higher and extra constant outcomes. Dehydrators allow considerably larger temperature management (significantly on the decrease temperatures required for dehydration) and airflow. As well as, they are often cheap and have a wide range of extra purposes.

Serves: 10 servings

Preparation time: 18 hours half-hour

Energy: 163 kcal


  • Lean Minimize Beef: 907 g
  • Soy Sauce: ¼ cup
  • Worcestershire Sauce: 2 tbsp
  • Brown Sugar: 1 tbsp
  • Salt: a pinch
  • Black pepper: 1 tsp
  • Garlic powder: 1 tsp
  • Onion powder: 1 tsp
  • Smoked paprika: 1 tsp

Methodology of Preparation

  • Take away all seen fats and thinly slice the meat.
  • Use a meat tenderiser mallet, and pound slices to a uniform thickness.
  • In a zip-top bag, place the meat strips. Pour the remaining elements over the meat and blend properly.
  • Marinate for 12 to 36 hours. Whereas the meat marinades, shake the bag a number of instances to make sure it’s uniformly coated.
  • Within the dehydrator trays, unfold the meat in a single layer, disregarding any extra marinade.
  • Dry for 4-6 hours at 165 F/ 74 C, wiping out any fats droplets that develop on the floor as wanted. Use a cooled piece to check. When jerky is sufficiently dried, it ought to crack however not shatter when bent.
  • You’ll be able to retailer jerky in an hermetic container or vacuum-sealed. Maintain the container cool, darkish, and dry.

Dietary Details per Serving

  • Protein: 28 g
  • Fats: 4 g
  • Potassium: 395 mg
  • Carbohydrates: 4g

Storage and Meals Security

In the case of beef jerky, the way you retailer it’s typically decided by while you need to eat it. The extra time you need to preserve it, the extra exact the storing process is.

As much as a Week

In non-airtight reuse or plastic luggage, beef jerky will keep contemporary for as much as per week: the much less air publicity, the higher. 

As much as a Month

It might assist for those who used an hermetic container (Mason jar, resealable container with gasket lid). Then, you may retailer it at room temperature however preserve it out of direct daylight. 

3-6 Months

Beef jerky needs to be in a vacuum sealed hermetic container if stored for greater than a month. Meals could be vacuum-sealed in varied methods, together with plastic pouches or reusable Mason jars, and finest saved within the fridge.

Precautions and Sure Issues to Maintain in Thoughts

The ingredient listing is the primary and most vital factor to have a look at when evaluating any packaged meals, together with beef jerky. 

Allergic reactions

When buying beef jerky, look ahead to frequent allergens like soy. As well as, analysis reveals that barley malt extract is a supply of gluten, which causes irritation in sure folks. In case you are allergic to such elements, it’s best to keep away from consuming beef jerky.


In cured meat merchandise like beef jerky, sodium nitrate is a standard preservative. Some considerations are that processed meats could also be carcinogenic as a result of these nitrates. 

Excessive Sodium Content material

As Beef Jerky is processed by curing, it has a excessive degree of salt. Research hyperlink extra sodium consumption to elevated water retention, doubtlessly resulting in puffiness, bloating, and weight acquire. As well as, long-term consumption of extra sodium results in hypertension, osteoporosis, and kidney stones and cardiovascular associated points. Subsequently, don’t over-consume store-bought beef jerky, stability it out with loads of water (to flush out the surplus sodium) and naturally occurring entire plant primarily based meals. 


Though beef jerky could be wholesome, overeating it can lead to added well being issues, particularly in folks consuming different types of processed meats. Beef jerky (ideally home made), when consumed carefully, could be thought of a wholesome snack choice as a result of it’s excessive organic worth protein and important micronutrient profile.

Incessantly Requested Questions (FAQs)

Q. Is beef jerky a superb snack for weight reduction?

A. Beef jerky is thought for its excessive protein and low carb content material. It is a wonderful weight-loss snack if consumed carefully. If overeating, the excessive quantity of sodium may result in weight acquire.

Q. Is jerky more healthy than meat?

A. No, it’s not. Processed meals shouldn’t usually substitute freshly cooked meat in a meal. Nevertheless, as a snack, jerky is significantly better than different meat-based snacks because it has considerably fewer energy and carbs.

Q. Is beef jerky lean protein?

A. Sure, it’s. Beef jerky is of course lean, due to its low-fat content material. Since fats doesn’t dry, it will get primarily trimmed off earlier than drying. Lean protein helps in weight reduction, and muscle progress lowers the extent of ldl cholesterol and reduces the danger of heart problems.

Q. Is beef jerky excessive in carbs?

A. Beef jerky is mostly low in carbs, and there may be solely 11 g of carbohydrates in each 100g of jerky. Due to its low carb content material, beef jerky is a wonderful choice in keto diets. Then again, some flavourings might have an effect on the carbohydrate content material of beef jerky.

Q. Are you able to acquire weight by consuming beef jerky?

A. You’ll be able to solely acquire weight by consuming beef jerky if you don’t devour it carefully. When consuming jerky, it’s vital to keep in mind that an excessive amount of sodium will increase water retention and weight acquire.

Q. Why is beef jerky unhealthy?

A. Beef jerky could be unhealthy because of the excessive quantity of fats and sodium content material; this can be a results of its preparation course of, which is ‘curing’. Nevertheless, this may be managed by consuming jerky carefully.

Q. Is beef jerky anti-inflammatory?

A. No, it’s not. Though beef jerky is excessive in fats that reduces irritation, additionally it is a processed meat. Beef jerky is excessive in inflammatory compounds like superior glycation finish merchandise (AGEs), that are shaped by cooking meats at excessive temperatures.

Q. Can I eat beef jerky each day?

A. No, you can not. Briefly, although beef jerky is a wholesome snack, it’s finest consumed carefully. The vast majority of your weight loss plan ought to embody entire pure and unprocessed meals.

Q. Why is beef jerky so excessive in protein?

A. Beef jerky protein has a excessive bioavailability because it comes from dried and cured lean cuts of beef. Consuming one piece of beef jerky gives 6.64 grams of protein.

Q. Is beef jerky a keto weight loss plan?

A. Sure, beef jerky is a wonderful Keto snack as a result of it’s wealthy in protein and fats and low in carbohydrates. Furthermore, jerky comes from lean cuts of beef. 

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