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Beef jerky is lean beef that has been sliced or chopped, seasoned with salt and flavorings, and dried until it keeps without refrigeration. Is beef jerky healthy? It is a concentrated source of protein, zinc and iron that travels well, but it is also very salty and counts as processed meat. In USDA data, one ounce of beef jerky has about 9.4 grams of protein and about 116 calories, along with 22% of the Daily Value for sodium. Below are the USDA beef jerky nutrition facts, how beef jerky protein compares with other foods, what the World Health Organization’s cancer agency says about processed meat, and the USDA food safety steps for homemade beef jerky.
Peptide Labs does not sell beef jerky or meat snacks. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of beef jerky has about 9.4 grams of protein and 116 calories in USDA data.
- The same ounce has about 22% of the Daily Value for sodium, which FDA counts as high.
- Jerky supplies zinc, iron and vitamin B12, nutrients found mainly in animal foods.
- IARC, the WHO cancer agency, classifies processed meat as carcinogenic to humans and names beef jerky as an example.
- USDA advises heating meat to 160 degrees Fahrenheit before drying homemade jerky.
Beef jerky nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry for beef jerky (FDC 167536), converted to USDA’s portion weight of one ounce (28.35 grams). This entry describes chopped and formed jerky; whole-muscle strips and different marinades vary, so the label on your bag is the final word. The percent Daily Value (%DV) uses the FDA Daily Values on Nutrition Facts labels.
| Nutrient (beef jerky) | 1 oz (28.35 g) | % DV | Per 100 g | % DV |
|---|---|---|---|---|
| Calories | 116 | Not applicable | 410 | Not applicable |
| Protein | 9.4 g | 19% | 33.2 g | 66% |
| Total fat | 7.3 g | 9% | 25.6 g | 33% |
| Saturated fat | 3.1 g | 15% | 10.9 g | 54% |
| Carbohydrate | 3.1 g | 1% | 11.0 g | 4% |
| Total sugars | 2.6 g | No DV | 9.0 g | No DV |
| Sodium | 506 mg | 22% | 1,785 mg | 78% |
| Zinc | 2.3 mg | 21% | 8.1 mg | 74% |
| Iron | 1.5 mg | 9% | 5.4 mg | 30% |
| Vitamin B12 | 0.28 mcg | 12% | 0.99 mcg | 41% |
| Cholesterol | 14 mg | 5% | 48 mg | 16% |
Drying is what makes jerky so dense. USDA’s Food Safety and Inspection Service notes that a pound of meat weighs about four ounces after it is made into jerky, so the protein, salt and calories of a much larger piece of meat end up in a small, light snack. Zinc and iron are the mineral highlights; our guides to zinc in foods and iron in foods explain why the heme iron in meat is absorbed well. Cholesterol is modest per ounce; our guide to dietary cholesterol puts that in context.
Beef jerky protein compared with other foods
Beef jerky protein is real and portable, but how good a protein source it is depends on what you compare it with. The table shows one ounce of each food and the grams of protein per 100 calories, a simple way to compare protein density.
| Per 1 oz (USDA FDC ID) | Calories | Protein (% DV) | Protein per 100 calories | Saturated fat (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|
| Beef jerky (167536) | 116 | 9.4 g (19%) | 8.1 g | 3.1 g (15%) | 506 mg (22%) |
| Smoked beef sticks (168850) | 156 | 6.1 g (12%) | 3.9 g | 5.9 g (29%) | 434 mg (19%) |
| Dried beef, thin salted slices (170604) | 43 | 8.8 g (18%) | 20.3 g | 0.3 g (1%) | 791 mg (34%) |
| Roasted chicken breast (171477) | 47 | 8.8 g (18%) | 18.8 g | 0.3 g (1%) | 21 mg (1%) |
| Almonds (170567) | 164 | 6.0 g (12%) | 3.7 g | 1.1 g (5%) | 0 mg (0%) |
| Regular trail mix (167561) | 131 | 3.9 g (8%) | 3.0 g | 1.6 g (8%) | 65 mg (3%) |
Jerky beats beef sticks, nuts and trail mix on protein per calorie, which is why it is popular in packs and lunch bags. It falls well behind roasted chicken breast, which has a fraction of the fat and sodium; our chicken breast guide has the full numbers. The chopped and formed jerky in the USDA entry is fattier than many whole-muscle strips, so leaner products on the shelf may score better; read the label. For more protein options, see our guides to protein-rich foods and protein-forward snacking, and our sibling guide to trail mix for the nut-based alternative.
Beef jerky sodium
Salt is part of how jerky is preserved, and it shows. In USDA data, one ounce of beef jerky has about 506 milligrams of sodium, 22% of the FDA Daily Value of less than 2,300 milligrams a day. FDA’s rule of thumb calls 20% DV or more per serving high, and a typical bag holds several ounces. The FDA also notes that Americans already average about 3,400 milligrams of sodium a day, mostly from packaged and prepared foods.
- Compare labels: sodium varies widely between brands and flavors; reduced-sodium versions exist.
- Watch the sugar too: teriyaki, sweet and barbecue flavors can list several grams of added sugars per serving.
- Who should be careful: people told to limit sodium, such as many people with high blood pressure, heart failure or kidney disease, should ask their clinician or dietitian how salty snacks fit. Our low-sodium foods guide explains the sodium Daily Value.
- Nitrite labels: some jerky is preserved with celery powder and labeled as having no added nitrates or nitrites. Celery powder is a natural source of nitrate, and USDA’s FSIS said in 2020 that it intends to propose rules barring that claim on products made with any nitrate or nitrite source.
Is beef jerky healthy? The processed meat question
In October 2015, a working group of 22 experts from 10 countries convened by the International Agency for Research on Cancer (IARC), the cancer agency of the World Health Organization, reviewed more than 800 studies. It classified processed meat as carcinogenic to humans (Group 1), based on sufficient evidence that eating it causes colorectal cancer, and red meat as probably carcinogenic (Group 2A). IARC defines processed meat as meat transformed through salting, smoking, fermentation or other processes to improve flavor or preservation, and its list of examples names biltong and beef jerky alongside ham, hot dogs and sausages.
Some context keeps this in proportion. IARC’s experts estimated that each 50-gram portion of processed meat eaten daily raises colorectal cancer risk by 18%, and IARC said that for an individual the risk remains small but grows with the amount eaten. Group 1 describes how strong the evidence is that something can cause cancer, not how dangerous it is compared with other Group 1 items. The fair summary: beef jerky is a convenient protein food that fits as an occasional choice rather than a daily staple, and fresh, unprocessed protein foods are the everyday alternative.
Homemade beef jerky safety
Homemade beef jerky has caused illnesses from Salmonella and E. coli O157:H7, according to USDA’s Food Safety and Inspection Service. The problem is that a home dehydrator, which typically runs at 130 to 140 degrees Fahrenheit, or a warm oven may not get raw meat hot enough to kill bacteria, and after drying, bacteria become much more heat resistant.
- Heat first: the USDA Meat and Poultry Hotline’s current recommendation is to heat meat to 160 degrees Fahrenheit, and poultry to 165 degrees Fahrenheit, before the drying step.
- Then dry: after heating, keep a constant dehydrator temperature through the drying process so the meat dries before it can spoil.
- Storage: FSIS says commercially packaged jerky can be kept 12 months, while home-dried jerky can be stored 1 to 2 months.
- Game meat: the same advice covers venison and other game, which FSIS mentions in the same guidance.
If you are eating smaller portions on a GLP-1 medicine, protein-dense foods matter; our GLP-1 diet guide covers how to fit protein in without leaning on salty snacks.
Frequently Asked Questions
Is beef jerky healthy?
It is high in protein, zinc and iron, but it is very salty and counts as processed meat, which IARC classifies as carcinogenic to humans. It works better as an occasional snack than a daily staple.
How much protein is in beef jerky?
About 9.4 grams per ounce in USDA data, or about 8 grams per 100 calories. Brands vary, so check the label.
How much sodium is in beef jerky?
About 506 milligrams per ounce in USDA data, 22% of the FDA Daily Value. FDA counts 20% DV or more per serving as high.
Is beef jerky processed meat?
Yes. IARC’s definition covers meat transformed by salting, smoking or similar processes, and its list of examples names beef jerky.
Is homemade beef jerky safe?
It can be if you follow USDA advice: heat the meat to 160 degrees Fahrenheit before drying, because a dehydrator alone may not kill bacteria.
How long does beef jerky last?
FSIS says commercially packaged jerky can be kept 12 months and home-dried jerky 1 to 2 months.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Trail Mix: Is It Healthy? Calories, USDA Nutrition and Labels, High Protein Snacks: USDA Protein per Serving and What Studies Found, Low Sodium Foods: USDA List, Foods High in Sodium and Label Terms, Bacon: Nutrition, Is Bacon Healthy, Turkey Bacon vs Pork Bacon.