The days of satisfying a jerky craving solely by visiting a gas station for a tough, reddish stick are long gone. Today, consumers can find a tempting array of options – from peppered elk to maple-glazed salmon and Andouille-style kangaroo – in grocery stores, specialty shops and online marketplaces.
Wellness influencers have embraced jerky and dried meat (also known as dehydrated or charqui) as a favorite high-protein snack. And some products boast short ingredient lists, free of chemicals, fillers, and unusual additives.
But is jerky truly good for you? Experts offer a nuanced perspective.
It’s Not So Simple
Frank B. Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, stated he was unaware of any studies specifically examining the health value of jerky.
However, nutrition labels offer clues, according to Nicole Lund, a registered dietitian nutritionist at NYU Langone Health in New York.
A key selling point of many dried meat products is their decent protein content for a relatively low calorie count, Lund explained. For example, an Epic Provisions venison jerky stick with sea salt and pepper provides 12 grams of protein and 130 calories per serving. Carnivore Snax’s “chicken mini burgers” version offers nearly double the protein for the same number of calories.
This can be beneficial for individuals who struggle to consume enough protein, such as older adults, or those aiming to build or maintain muscle mass, Lund noted.
Jerky made from beef or pork also typically provides some iron, Lund added, a nutrient that many women under 50 and older adults could benefit from.
Compared to other packaged foods, many jerky products have relatively short ingredient lists, often including a protein source, salt, sugar, and seasonings. This can be “a nice change” from snacks and shakes loaded with long lists of stabilizers, texturizers, and other unrecognizable ingredients, Lund said. Fewer ingredients in packaged foods is generally better.
Even the seemingly healthiest jerky, however, remains a processed food, including fish-based and vegetarian versions. And if made from red meat, it falls into the category of processed meat, which the World Health Organization has classified as carcinogenic to humans.
Eating as little as 1.8 ounces (approximately 51 grams) of processed meat daily increases the risk of colorectal cancer by 18 percent, according to the WHO. (A typical serving of jerky is one ounce.) Consuming processed meat may also increase the risk of type 2 diabetes, cardiovascular disease, and dementia.
Stephen Devries, an adjunct professor of nutrition at the Harvard T.H. Chan School of Public Health, pointed out that salt is commonly used to dry the products, resulting in a high sodium content. High-end varieties contain around 750 milligrams per serving, a third of the recommended daily maximum. Excessive salt intake can lead to hypertension and increase the risk of heart attack or stroke.
Nitrates and nitrites are also a concern, Devries said, as they are added to jerky to prevent bacterial growth and enhance flavor and color. These can form compounds called nitrosamines in the body, potentially increasing cancer risk. Even products labeled “natural” or “no nitrates added” may contain them, in the form of celery powder or celery extract, which carry the same health risks, Devries explained.
As with all meat products, saturated fats can be problematic; excessive intake can raise cholesterol and the risk of cardiovascular disease. A Slim Jim Savage Stick, a larger version of the classic Slim Jim, contains 10 grams of saturated fat, half the recommended daily amount. Fish-based options, such as those made with salmon or trout, may contain less saturated fat, Hu said. Plant-based products are also lower-fat choices.
Many jerkies – particularly those with sweet, teriyaki, or barbecue flavors – contain added sugars, which, in excess, can contribute to weight gain, type 2 diabetes, and other health problems. Jack Link’s “Sweet & Spicy” variety, for example, contains eight grams of added sugars per serving, as much as a smaller Snickers bar.
An Occasional Snack
While it’s okay to enjoy jerky from time to time, Hu said, “it’s not a good idea” to consume it regularly.
Lund acknowledged that jerky can be appealing to those trying to increase protein intake or build muscle. However, she cautioned that individuals aiming to limit sodium should be mindful of their consumption. The same applies to those avoiding saturated fats and sugar, she added.
There are many other protein-rich foods that don’t carry the same health risks, such as Greek yogurt, Devries said. Roasted chickpeas, nuts, and edamame are also protein-rich and portable, experts noted, and also provide fiber, which is lacking in many jerky products.
