November 5, 2026, 5 a.m. ET
Whether stuffed in a hiking backpack, picked up at a gas station, or hidden in a desk drawer, beef jerky has the staying power that most snacks lack. It’s tasty, travels well, requires no preparation “and makes it easier to meet our protein needs while helping us stay full between meals,” says Yasi Ansari, a registered dietitian nutritionist and certified sports dietetic specialist based in Los Angeles.
But does all that flavor and convenience make it good for you? The answer depends on what’s in each bag and how often you collect it.
Here’s everything you need to know about the nutrients beef jerky actually provides, its known harms, and what to look for on your favorite brand’s label.
What is beef jerky?
Commercial beef jerky is prepackaged dehydrated red meat, typically made “from seasoned lean cuts of beef, sliced into thin strips and then dried,” says Ansari. Seasonings typically include salt, pepper, soy sauce and sugar, although recipes vary.
Making jerky safely also requires killing harmful bacteria. To do this, the beef is “heated for safety — a minimum internal temperature of 160 degrees Fahrenheit — then dried to remove moisture, sometimes with additional curing or smoking,” says Erin Palinski-Wade, a New Jersey-based registered dietitian and author of “2 Day Diabetes Diet.” This results in the soft texture and concentrated flavor characteristic of dried meat.
Beef jerky can also be prepared at home using an oven and food dehydrator, but the U.S. Department of Agriculture still recommends heating meat to an internal temperature of at least 160 degrees before dehydrating, because drying alone cannot kill harmful bacteria.
Ansari notes that once sealed and packaged, shelf-stable jerky generally does not require refrigeration before opening, because removing moisture limits microbial growth, while intact packaging helps protect it from outside moisture and contamination.
Together, these steps help jerky last longer, but Ansari says you should still follow the package’s storage instructions once the seal is broken and the product has been newly exposed to air.
Is beef jerky good for you?
Beef jerky can provide many important nutrients, but protein stands out, “with many products providing about 10 to 15 grams per serving,” says Palinski-Wade. “Protein is essential for maintaining and repairing muscles,” she explains, and it also provides building blocks for enzymes, key hormones and antibodies that help protect against infections.
“The protein in jerky can also be used as part of a post-exercise recovery snack,” adds Ansari, “and pairing it with fruit or whole grains adds carbohydrates to help further replenish the energy used during activity.”
Jerky also provides iron, “which supports oxygen transport and energy production,” says Ansari. The dehydrated meal also provides zinc, “which supports immune function and wound healing,” says Palinski-Wade, while also boosting the body’s ability to make DNA. And dried meat contains phosphorus, which helps keep bones and teeth strong; and vitamin B12, “which supports nerve and red blood cell health,” says Palinski-Wade.
Plus, jerky is relatively low in calories — typically 80 to 120 calories per ounce — which means it provides all of these nutrients without depleting a large portion of your daily calorie budget.
Can you eat beef jerky every day?
Despite its many nutritional benefits, there are some considerations to make if you eat beef jerky often.
“The biggest concern with regular consumption of jerky is the sodium content,” says Palinski-Wade, with some servings containing 500 milligrams or more. Excess sodium can raise blood pressure and increase the risk of kidney disease. This is why Ansari especially recommends caution for people with high blood pressure, a history of kidney stones or heart disease. To reduce sodium intake, Palinski-Wade suggests “aiming for jerky varieties that contain less than 20 percent of the daily value of sodium per serving.”
And varieties sweetened with brown sugar, honey, molasses or maple syrup add sugar and calories, Palinski-Wade warns. A 1-ounce serving of jerky can also contain more than 7 grams of total fat, including more than 3 grams of saturated fat, although leaner products may contain less. Too much saturated fat can raise LDL, or “bad” cholesterol, and increase the risk of cardiovascular disease.
Jerky is also processed meat, and the World Health Organization says eating processed meat can cause colorectal cancer. The organization notes that this risk increases as consumption increases – although its findings focus on processed meats as a whole, rather than quantifying the risk associated with a particular brand of jerky.
Keeping this concern in mind, Ansari also suggests checking for added nitrates. Although these preservatives help prevent bacterial growth, they can also contribute to the formation of potentially carcinogenic compounds.
Ultimately, “beef jerky can fit into a healthy, active lifestyle,” says Ansari, “but my goal as a dietitian is to encourage the consumption of more whole, minimally processed foods when possible — so for beef jerky, the goal is moderation.” »
Gn Health
