How Healthy Is Beef Jerky? Know Its Nutritional Composition To Get Its Ultimate Benefits!

Beef jerky is one of the most popular snacks across the world. In fact, its business is booming worldwide due to its ample of benefits. This high energy snack has the ability to fuel you through intense round of exercise or vigorous workout.

It contains hefty protein dose and supplies some key minerals and vitamins too. While bulk beef jerky contains high sodium and fat level that may decrease its nutritional value, its other benefits outweighs it!

Let us explore about its nutritional composition in the following section.


All kind of meat along with beef jerky supplies quite good dose of zinc and iron. These two minerals help in boosting up your immune system. While zinc helps our body in healing wounds, iron promotes proper production of the red blood cells. Zinc even supports several body functions as well as process of the cell division. The symptoms of its deficiency generally include loss of smell and taste senses and slow wound healing. One ounce of the beef jerky has around 2.3 mg of zinc. So, around 17% of daily intake of around 40 mg is available to you.


Fats aren’t always desirable, but our body still needs it for supporting brain’s health and for reducing inflammation. 1 ounce of the beef jerky has around 116 calories. Total content of fat normally have 3.1 grams saturated fat. It is recommended to restrict intake of saturated fat to 7% or less of the total daily calories to prevent from any risk associated to cardiovascular disease.


Beef jerky contains around 13 mg cholesterol that equals to 15-23 percent of what is recommended daily consumption of 200-300 mg. excess of dietary cholesterol may increase risk of the plaque buildup in arteries. However, you can still have healthy diet by including beef jerky just by controlling portion size.


One ounce of beef jerky has comes with 590 mg sodium. Sodium increases the fluid retention that may stress heart and cause elevation in blood pressure. It is recommended to limit consumption of sodium to 2,300 mg a day. However, if you have any health issues like kidney disease, high blood pressure, diabetes, or heart disease, then it is highly recommended to restrict intake of sodium to 1,500 mg a day.

So overall, while buying beef jerky, go with one containing minor amounts of saturated fat. You can even go for low sodium version of the beef jerky since they are generally more nutritious as compared to traditional ones.