Getting Your Fill of Iron: How Much of This Essential Mineral is in Beef Jerky?

Beef jerky makes for a tasty high-protein snack, with its peppery, savory flavor and chewy texture. This popular grab-and-go snack also delivers a healthy dose of iron, an essential mineral your body needs. But how much iron exactly does beef jerky supply? Let’s break down the iron content of different types of beef jerky.

Why Your Body Needs Iron

Iron is a crucial mineral that has several vital roles in the body. It helps make red blood cells that carry oxygen throughout the body. Iron is also important for enzyme functions energy production immune function, and cognitive abilities like concentration and memory.

Since your body doesn’t produce iron on its own, you have to obtain it through diet. The recommended daily intake is 18 mg for women aged 19-50 years old and 8 mg for adult men. While iron is found in both plant and animal foods, beef jerky provides the more bioavailable heme iron your body absorbs easily.

Iron deficiency is the most common nutritional deficiency worldwide, affecting up to 80% of people in developing countries and 10% in industrialized nations. Women have higher requirements and are at greater risk for deficiency.

Beef Jerky Iron Content

Beef jerky can be a handy source of iron for those at risk of deficiency or anyone looking to boost their intake of this mineral. The iron content depends on the cut of meat used, brand, curing and drying process.

On average, a 1-ounce serving of beef jerky contains around 15% of the Daily Value for iron. So in a 3-ounce bag, you would get close to half of the recommended daily iron intake.

Here is the iron content of some common brands and types of beef jerky:

• Jack Link’s Original Beef Jerky: 3.5 mg (19% DV) per 1 ounce

• Oberto Original Beef Jerky: 3.9 mg (22% DV) per 1 ounce

• Wild Bill’s Beef Jerky: 3.4 mg (19% DV) per 1 ounce

• People’s Choice Sriracha Beef Jerky: 3.7 mg (21% DV) per 1 ounce

• Krave Sweet Chipotle Beef Jerky: 3.5 mg (19% DV) per 1 ounce

• Duke’s Smoked Shorty Sausages: 2.1 mg (12% DV) per 1 ounce

As you can see, most major brands of beef jerky contain 15-20% of the Daily Value for iron in a 1-ounce serving. So beef jerky can be a handy way to add more iron to your diet, especially if you eat a few servings per week. Choosing brands with 3-4 mg of iron per ounce provides the most significant boost.

Grass-Fed Beef Jerky – Even More Iron

Opting for jerky made from grass-fed beef will supply an even greater concentration of iron. Grass-fed beef has higher levels of nutrients than conventionally-raised beef. Several studies found grass-fed beef contains over twice the amount of iron compared to grain-fed cattle.

Some grass-fed beef jerky options include:

• Primal Grass-Fed Beef Jerky: 6 mg iron (33% DV) per 1 ounce

• Belcampo Grassfed Beef Jerky: 4 mg iron (22% DV) per 1 ounce

• Slantshack Grass-Fed Original Beef Jerky: 5 mg iron (28% DV) per 1 ounce

• Vermont Smoke Grass-Fed Beef Jerky: 4 mg iron (22% DV) per 1 ounce

Chomping on just an ounce or two of grass-fed beef jerky each day can deliver a sizable dose of iron to safeguard you against deficiency.

Risk of Lead in Beef Jerky

While beef jerky can benefit your iron intake, there is some concern over lead concentrations in certain brands, likely from seasonings and preservatives. Several studies analyzing heavy metal levels found higher lead in beef jerkies, so moderation is key.

According to one Consumer Reports study, levels ranged from 1 to 5 micrograms of lead per serving in popular brands like Jack Link’s. The FDA limit is 10 micrograms per day for children, who are most vulnerable.

To minimize exposure, pregnant women, kids and anyone frequently eating jerky should choose brands with the lowest lead levels, like Old Trapper Smoked Beef Jerky. Also stick to 1-2 ounces per day.

Tips for Absorbing More Iron from Jerky

To get the most iron from your beef jerky, follow these tips:

• Chew thoroughly – iron absorbs better from finely chewed foods
• Avoid calcium supplements with jerky- calcium can hinder iron absorption
• Eat jerky with vitamin C foods like oranges, peppers or juice – vitamin C boosts iron absorption
• Avoid drinking coffee or tea with jerky- the tannins can inhibit iron absorption

Beef Jerky Can Be an Iron-Rich Snack

Beef jerky can be a handy way to add more iron into your diet, with 1 ounce providing 3-5 mg, or 15-25% of the Daily Value. Choosing grass-fed options nearly doubles the iron content. For best absorption, chew well, avoid calcium supplements, and pair with vitamin C. Moderation is key though, due to potential lead exposure. Overall beef jerky makes for a portable protein and iron-rich snack. Just keep intake to 1-2 ounces per day.