Beef jerky is a wonderfully popular and convenient snack food. It’s made from lean cuts of meat that are marinated with a variety of spices and is then cured, smoked and dried before it is packaged for sale.
Even though it’s considered a snack food, jerky can be quite healthy for you. Generally speaking, jerky is quite a nutritious snack. 28 grams (one ounce) of beef jerky contains 9.4 grams of protein, 116 calories, and a broad range of nutrients including fiber, Zinc, Iron, and vitamin B12.
Jerky’s high protein and low carbs (only 3.1g) make it a healthier snack food choice, especially for people on low carb diets.
Additionally, “convenience” is jerky’s middle name. It has a long shelf life, is quite portable, and easy to keep handy for a satisfying snack.
The Cons of Beef Jerky
Even though jerky is a great, nutritious snack, it can have its challenges if it isn’t consumed in moderation. Jerky is high in sodium which can have a negative impact on your health. Excessive sodium can lead to high blood pressure, heart disease, and stroke.
Also keep in mind that jerky is a highly processed food which some studies show can lead to serious health issues like obesity, heart disease and diabetes. Also, some brands of jerky have significant amounts of sugar added to enhance its flavor.
And like anything in life (especially the good stuff), moderation, moderation, moderation!
Choosing a Healthy Jerky
So how do we go about choosing a healthy jerky? Like any food, the keys to its benefits are making sure it fits into your dietary plan and that you are mindful in selecting the best product. Jerky is high in protein, high in healthy fat, and has minimal carbs.
But you still want to make smart selections since so many brands have higher than necessary levels of sugar and sodium. Below are some of the best brands that combine low sugar, low sodium, and great flavor.
Grass-Fed or Grain-Fed
There are several companies which highlight that their jerky is made from grass-fed versus grain-fed cows. So which is better? Generally, grass-fed is a better jerky for a few reasons, not the least of which is the way cows are treated. Some of the benefits of grass-fed beef jerky:
- Grass-fed beef is raised in open pastures and the cows are never confined to feed lots.
- It is naturally lower in fat and doesn’t contain hormones or anti-biotics
- It is higher in Omega-3 fatty acids (which help to reduce heart disease, combat depression and can even improve eye health)
Typically, grass-fed jerky will taste different from grain-fed as it will have a slightly stronger beef flavor. There will also be a significant difference in the texture since grass-fed beef jerky doesn’t have that processed texture that grain-fed does.
Top Choice: Country Archer Grass-Fed
Country Archer’s mission is to provide the highest quality product possible while using organic and local ingredients. This jerky is made from 100% grass-fed beef. This wonderful jerky is handcrafted in small batches and and is free from preservatives, nitrates, MSG and is certified gluten-free.
The beef jerky comes in four flavors, and the product line also includes turkey jerky and a variety of 7 meat sticks.
Best Meat Sticks: Chomps Beef Sticks
Think of meat sticks as being jerky’s little brother. Meat sticks pack plenty of protein. They’re individually wrapped and are another great option for on-the-go snacks.
Chomps only focuses on meat sticks and they’re a great companion for your health snacks. Comps’ beef sticks are made from 100% grass-fed beef and are available in five flavors. There are also turkey and venison options. Chomps beef sticks have zero added sugar, are free from nitrates or nitrites and are Keto, Paleo, and Whole30 approved.
Best Zero-Carb, Zero-Sugar: Tillamook Zero Sugar Original
If you’re avoiding or minimizing sugar, but still want to enjoy the flavor and convenience of jerky, Tillamook is a great choice. Tillamook’s line of zero-sugar jerky and beef sticks allow you to enjoy sugar without sweeteners added. And they’re the perfect protein on the go. It has 14 grams of protein per serving and flavors that include some particular favorites like Teriyaki and spicy jalapeno.
Best Premium Jerky: People’s Choice Original
This company’s recipe has been consistent for over 8 decades and the result is a wonderful product that is one of the healthiest on the market. It’s sugar free, zero carbs, gluten free and Keto friendly. This jerky is firmer and has a dry texture, but the flavor is wonderful.
Like many of the higher-quality jerkies, it is gluten free, has no additives or preservatives, no MSG, and is both Paleo- and Keto-friendly. People’s Choice is made from extra-lean, 100% USA beef. This isn’t grass-fed beef, however. But the quality of this jerky make it a must-try.
Country Archer Turkey Jerky
A great alternative to beef, Country Archer 100% Natural Turkey Jerky has a wonderful Hickory Smoke flavor and boasts 11g of protein per one-ounce serving. It is made from natural turkey breast and includes no antibiotics or hormones.
This jerky is also gluten-free with no preservatives, nitrates/nitrites, or MSG. It comes in two flavors, Hickory Smoke and Sweet Chipotle, and has only 70 calories per serving.