Beef jerky has been a snack-time hero for centuries—long before anyone was tracking macros or counting carbs. But is it actually healthy, or just convenient?
If you’ve been eyeing that bag of jerky (or maybe already tearing into it), let’s break down what makes beef jerky a smart choice and what to look for to keep it on the healthier side. Not all jerky is created equal, but with the right approach, it can be a great addition to your snack rotation.
The Health Benefits of Beef Jerky
Beef jerky has some solid pros that make it a go-to for athletes, busy parents, and snack fiends alike. Here’s why it slaps so hard (shout out to our gen-z coworkers who have said not to say "slaps" anymore):
- Protein Powerhouse: Jerky is high in protein, with about 9-12 grams per ounce. Protein helps keep you full, supports muscle recovery, and fuels your day.
- Low in Fat: While fat isn’t the enemy, many jerky options are naturally lean, making it a lighter alternative to other meaty snacks.
- Portable and Convenient: Shelf-stable and lightweight, jerky is easy to pack for work, the gym, or road trips.
- Rich in Micronutrients: Beef is a natural source of iron, zinc, and B vitamins, which support energy production and immune health.
What to Watch Out For in Beef Jerky
While jerky can be healthy, it’s not always a free pass. Some brands (not naming names) load their products with less-than-ideal ingredients. Here’s what to keep an eye on.
Added sugars
When it comes to sugar in beef jerky, moderation is key. Low-sugar options (0-3 grams per serving) work well for stricter diets, while moderate levels (4-7 grams per serving) add a touch of sweetness to enhance flavor.
Sodium
Beef jerky is naturally salty—it’s part of the preservation process and what makes it so crave-worthy. But there’s a fine line between flavorful and over-the-top. For reference:
- Low Sodium: Less than 200mg per serving—rare in jerky, but possible with careful seasoning.
- Moderate Sodium: 200-400mg per serving—this is the sweet spot for balanced flavor without going overboard.
- High Sodium: 400+mg per serving—common in many mass-market jerkies but might leave you feeling parched.
Added Nitrates
Nitrates themselves aren’t inherently bad—they’re naturally found in foods like leafy greens, vegetables, and even water. However, the concern arises with added nitrates in processed meats, such as bacon, hot dogs, and some beef jerkies, because they can convert into potentially harmful compounds called nitrosamines during high-heat cooking or digestion
Is Heirloom Jerky Healthy?
At Heirloom Jerky, we make no apologies for crafting jerky that’s bold, flavorful, and ridiculously tender. But is it healthy? Here’s the deal:
- High Protein, Big Flavor: Our jerky is made with premium brisket beef and packed with protein, so it satisfies hunger while delivering mouthwatering taste.
- Simple Ingredients, Big Results: We use quality marinades to ensure every bite hits the spot. Yes, our jerky includes soy sauce and a touch of sugar—because life’s too short for bland meat. If you’re after pure protein with zero extras, we get it, but for those who crave bold flavor, our jerky checks all the right boxes.
- Snack With Confidence: We keep things clean and simple, so you know exactly what you’re getting: high-quality meat, natural seasonings, and no BS.
How to Snack Smart With Jerky
Jerky works best as part of a balanced diet. Here are a few tips to snack smarter:
- Watch Your Portions: It’s easy to devour an entire bag (we’ve been there), but sticking to a serving or two keeps your sodium and calories in check.
- Pair It Up: Balance your snack with other healthy options, like fresh veggies, nuts, or cheese.
- Stay Hydrated: Jerky’s salty nature can make you thirsty. Keep water handy to stay hydrated.
Final Thoughts
Beef jerky can absolutely be a healthy snack—when you choose the right kind. With its high protein content, portability, and satisfying flavor, it’s perfect for busy lifestyles. At Heirloom Jerky, we’ve embraced a bold approach to crafting jerky that doesn’t just fill you up—it makes your taste buds reach for their inhaler.
So is beef jerky healthy? Absolutely. And ours is proof that healthy doesn’t have to be boring.
