The days of satisfying a jerky craving with a quick stop at a gas station for a tough, reddish stick are largely over. Consumers now have a growing array of options, including elk peppered, maple-glazed salmon, and kangaroo in the style of Andouille sausage, available in grocery stores, warehouses, and online marketplaces.
Jerky and dried meat – also known as biltong or charqui – have been embraced by wellness influencers as a protein-rich snack. Some products boast short ingredient lists, free of chemicals, fillers, and unusual additives. But is jerky truly a healthy choice?
Experts offer a nuanced view. Frank B. Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, stated he was unaware of any studies specifically examining the health benefits of jerky. However, nutritional labels provide clues, according to Nicole Lund, a registered dietitian nutritionist at NYU Langone Health in New York.
Many dried meat products offer a substantial amount of protein for a relatively low calorie count, Lund explained. For example, an Epic Provisions venison jerky stick with sea salt and pepper contains 12 grams of protein and 130 calories per serving; Carnivore Snax’s “chicken mini burgers” version provides nearly double the protein for the same caloric intake. This can be particularly beneficial for individuals who struggle to consume enough protein, such as older adults, or those aiming to build or maintain muscle mass.
Beef or pork jerky also provides some iron, Lund added, a nutrient that many women under 50 and older adults could benefit from. Compared to other packaged snacks, many jerky products have relatively short ingredient lists, typically including a protein source, salt, sugar, and seasonings. This can be a welcome change from processed snacks and shakes with lengthy lists of stabilizers, texturizers, and unrecognizable ingredients, Lund said, noting that fewer ingredients in packaged foods is generally preferable.
Despite these potential benefits, even seemingly healthy jerky remains a processed food, including fish- and vegetarian-based versions. And when made from red meat, it falls into the category of processed meat, which the World Health Organization has classified as carcinogenic to humans. Consuming as little as 1.8 ounces (approximately 51 grams) of processed meat daily increases the risk of colorectal cancer by 18 percent, according to the WHO. (A typical jerky serving size is one ounce.) Processed meat consumption has also been linked to an increased risk of type 2 diabetes, cardiovascular disease, and dementia.
The drying process often relies heavily on salt, resulting in high sodium content, according to Stephen Devries, an assistant professor of nutrition at the Harvard T.H. Chan School of Public Health. High-end varieties can contain around 750 milligrams per serving, a third of the recommended daily maximum. Excessive salt intake can lead to hypertension and increase the risk of heart attack or stroke.
Nitrates and nitrites, added to jerky to prevent bacterial growth and enhance flavor and color, are also a concern, Devries said. These compounds can form nitrosamines in the body, potentially increasing cancer risk. Even products labeled “natural” or “no nitrates added” may contain them in the form of celery powder or celery extract, which carry the same health risks.
Saturated fats are another potential issue, as excessive intake can raise cholesterol and increase the risk of cardiovascular disease. A Slim Jim Savage Stick, a larger version of the classic Slim Jim, contains 10 grams of saturated fat, half the recommended daily amount. Fish-based options, such as those made with salmon or trout, may contain less saturated fat, Hu noted, as do plant-based products.
Many jerkies – particularly those with sweet, teriyaki, or barbecue flavors – contain added sugars, which, in excess, can contribute to weight gain, type 2 diabetes, and other health problems. Jack Link’s “Sweet & Spicy” variety, for example, contains eight grams of added sugars per serving, equivalent to a smaller Snickers bar.
While enjoying jerky occasionally is acceptable, Hu said, “it’s not a quality idea” to consume it regularly. Lund acknowledged the appeal of jerky for those seeking to increase protein intake or build muscle, but cautioned that individuals aiming to limit sodium should exercise caution. The same applies to those avoiding saturated fats and sugar.
Numerous other protein-rich foods pose fewer health risks, such as Greek yogurt, Devries suggested. Roasted chickpeas, nuts, and edamame are also protein-rich and portable, experts said, and offer beneficial gut fiber lacking in many jerky products.
