Although beef jerky is a good source of protein and a healthier snack option than many other processed foods, it is best consumed in moderation. Beef jerky can be prepared from various cuts of beef using a combination of smoking, curing, and drying methods, all of which can affect how overconsumption of this snack impacts your health.
Macronutrients in Beef Jerky
A 1 ounce (oz) serving of beef jerky provides 9.4 grams (g) of protein, making it a useful source of this important macronutrient. The recommended dietary intake of protein (the minimum you should consume to avoid a deficiency) is 0.8 g per kilogram of body weight, or 0.36 g per pound of body weight, per day. For example, a 150 pound person should aim to consume 54g of protein per day. A single serving of beef jerky would provide more than 17 percent of their daily protein needs.
Depending on the cut of beef used to prepare the jerky, this snack may also contain relatively high amounts of saturated fat, which may pose risks to your heart health. Experts recommend consuming no more than 7% of your daily calories from saturated fat, which equates to 15.5 g of saturated fat per day, or 140 calories per day for someone on a 2,000-calorie diet. According to FoodData Central, 1 ounce of beef jerky contains just over 3 g of saturated fat, providing 27 calories from saturated fat. While this amount by itself isn’t too concerning, it’s easy to see how having a second or third serving of this snack alone can lead to overconsumption of saturated fat over the course of a day.
Beef jerky is a low-carb snack, with 1 oz containing just 3.1 g of carbs. People who follow low-carb diets like the ketogenic diet and the paleo diet find that beef jerky can fit well into these diets.
Micronutrients in Beef Jerky
Beef jerky is an excellent source of iron, providing 1.5 milligrams (mg) per 1-ounce serving. Iron is an essential nutrient in the blood, responsible for carrying oxygen from the lungs throughout the body.
Beef jerky is also a useful source of zinc, containing 2.3 mg per 1-ounce serving. According to the Office of Dietary Supplements, adult women need 8 mg of zinc per day and adult men need 11 mg of zinc per day. Zinc is another important mineral for overall health, supporting cell division processes, wound healing, and immune system function.
Beef jerky is also considered a good source of vitamin B-12, with a 1-ounce serving providing about 0.3 micrograms (mcg) of the nutrient. According to the Mayo Clinic, adults should aim to consume around 2.4 mcg of vitamin B-12 per day. Vitamin B-12 is essential for healthy nerve cells and red blood cells.
Side Effects of Eating Too Much Beef Jerky
Eating too much beef jerky can affect your overall health in several ways.
Despite its nutritional benefits, beef jerky is high in sodium, with 1 ounce containing 505 mg of the mineral. The recommended daily limit of sodium is less than 2,300 mg, according to the Centers for Disease Control and Prevention. Sodium is well known for its ability to increase water retention, which increases blood pressure and puts excess strain on the heart. High blood pressure is a major risk factor for other serious health problems such as kidney disease, heart disease and stroke, according to the World Health Organization.
Overconsumption of beef jerky can also lead to high cholesterol levels due to the snack’s saturated fat content. The method of preparing beef jerky can also affect your overall health, especially when you eat it in large quantities.
According to the Cleveland Clinic, some beef jerky is smoked, and smoked meats are considered carcinogenic due to the presence of harmful chemicals released by the meat when cooked at high temperatures. Smoked meats are also associated with higher risks of stroke, heart disease and type 2 diabetes.
Other beef jerky products are cured, a common processing method used to help meat maintain its fresh color, preserve its flavor, and extend its shelf life. The cure relies on the use of ingredients called nitrites, which may also exhibit carcinogenic effects.
When you eat too much beef jerky – or any other food in particular – over the long term, you may not include enough variety in your diet to provide your body with the diverse and balanced nutrition it needs to thrive. Eating beef jerky too often can mean missing out on important nutrients like vitamins, fiber, and unsaturated fats found in other healthy food choices.
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