Do you love beef jerky? We do, too. After all, it’s scrumptious, convenient and can help you crush hunger pangs. Also, you can eat jerky almost any time, like when you’re on the road or just want a snack in the middle of the morning.
A lot of people think that beef jerky is a good source of protein that can help them reach their protein goals. I agree with them. Depending on the kind you buy, an ounce of jerky can have around 10 grams of protein. But have you ever wondered whether jerky is lean protein?.
For jerky to be lean protein, it all comes down to the cut of beef it’s made from. We’ll talk about what lean protein is and how to tell if your favorite beef jerky has it.
Beef jerky can seem like the perfect on-the-go protein snack. But is eating those salty, flavorful strips of meat actually good for you? As a jerky-loving fitness buff, I decided to take a close look at whether Jack Link’s, one of the most popular beef jerky brands, is a smart choice or if it’s just too unhealthy
There are some clear nutritional benefits to beef jerky, especially the protein content. But the high sodium and preservatives Jack Link’s uses made me hesitant. I wanted to dig into the ingredients and potential health effects to find out if America’s top-selling beef jerky is harmless or actually bad for your health.
Jack Link’s Nutritional Highlights
Here’s an overview of the key nutrients in Jack Link’s Original Beef Jerky:
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Protein: 15g per 1 oz serving. Great for building muscle and keeping you full.
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Fat 5g per serving, much is heart-healthy monounsaturated fat
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Sodium: 380mg per serving. Very high compared to the daily limit of 2300mg.
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Sugar 2g per serving Not too bad compared to other snacks
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Calories: 80 per serving. Lower than many other snack options.
So while the protein and calories look decent, the sodium content is concerning.
Why the Sodium and Preservatives Are Harmful
Most nutritionists warn against consuming too much sodium, which can lead to:
- Increased blood pressure
- Higher risk of heart disease and stroke
- Fluid retention
- Kidney problems
Consuming 380mg of sodium in just a 1oz serving is a significant amount. Eating even 2-3 servings of Jack Link’s jerky could put you way over the recommended limit for the day.
In addition to sodium, Jack Link’s beef jerky contains preservatives like MSG and nitrates. Studies link these to potential health risks including:
- Headaches
- Hypertension
- Kidney dysfunction
- Nausea
For those trying to eat clean, these chemical additives are also highly undesirable.
The Benefits of Beef Jerky When Choosing the Right Kind
Despite some of the negatives with mass-market brands like Jack Link’s, quality beef jerky offers many benefits:
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Convenient source of protein for building muscle.
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More satiating than carb-based snacks, curbing hunger.
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Shelf-stable and easy to pack for hiking, travel, or lunches.
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Provides iron, zinc, vitamin B12, and other nutrients.
The key is finding options without all the harmful sodium and additives.
Healthier Beef Jerky Options
Thankfully, there are now some smarter beef jerky options that don’t sacrifice taste or nutrition:
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Organic jerky – Made with only real, whole food ingredients.
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Low-sodium jerky – Contains 50-80% less sodium than traditional jerky.
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DIY jerky – Make it yourself controlling all ingredients.
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Alternative jerky – Turkey, salmon, even mushroom jerky.
Choosing one of these healthier options allows you to reap the protein and nutrition of jerky without the ugly side effects.
Healthy Eating Tips for Beef Jerky Lovers
If you don’t want to give up tasty jerky, follow these tips for keeping it as part of a balanced diet:
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Stick to 1-2oz servings for snacking, don’t overindulge.
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Drink plenty of water to avoid sodium dehydration.
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Balance with fruits, veggies, and whole grains for well-rounded nutrition.
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Read labels carefully and choose low-sodium when possible.
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Purchase organic jerky with recognizable ingredients.
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Make your own to control the input.
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Don’t make it your only protein source. Eat lean meats, fish, eggs, and plants too.
Being mindful of how much and what type of jerky you consume allows you to reap the benefits while minimizing adverse effects.
The Verdict on Jack Link’s Beef Jerky
So back to the original question – is Jack Link’s beef jerky bad for you? While it does provide protein, the high sodium levels and chemical preservatives are concerning. Mass-market jerky like Jack Link’s may be fine for an occasional treat, but it shouldn’t become a dietary staple.
Thankfully there are now better options for those looking for a healthy meat snack. With some label reading and balance, you can enjoy jerky as part of a nutrient-rich diet. Just be mindful of quantities and ingredients.
At the end of the day, quality matters more than just counting protein grams. When choosing more consciously, beef jerky can be a crave-worthy snack that fuels your active lifestyle, not a guilty pleasure that hurts your health over time. Give one of the healthier jerky varieties a try today!
What’s Jerky Made Of?
Finding the right cut of beef for jerky means finding the right balance between how lean it is and other qualities that make it tender. It needs to be lean enough to properly cook without becoming too dry or tough.
That’s why top rounds and bottom rounds are often used to create jerky. They are lean cuts, but they still have the right amount of fat so the jerky doesn’t get too dry.
Along with beef, a variety of spices are used to boost jerky’s natural beef flavor. Soy sauce, molasses, salt, pepper and sugar are all common seasonings in beef jerky. The types of seasoning will depend on the flavor profile and brand of the jerky. For instance, our Teriyaki Beef Jerky is marinated with soy sauce, garlic, ginger and brown sugar.
Is Beef Jerky a Lean Meat?
The USDA regulates what cuts of meat can be constituted as lean. Foods are considered lean when they meet the lean requirements. According to the USDA, “Lean means that 100 grams of beef (about 3 1/2 ounces) have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. Extra Lean means that 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol”
The leanest cuts of beef include top rounds, bottom rounds, top sirloin and eye of rounds. When produced from certain beef cuts, jerky can be considered lean. For instance, Jack Link’s Original Beef Jerky is made from these cuts of beef and is considered lean.
Is Beef Jerky Bad For You? (IT DEPENDS ON THIS ONE THING) | LiveLeanTV
FAQ
Is Jack Link’s beef jerky real beef?
How unhealthy is beef jerky?
Is beef jerky bad for You?
In addition, a recent study found that dried, cured meats like beef jerky may be contaminated with toxic substances called mycotoxins, which are produced by fungi that grow on meat. Research has linked mycotoxins to cancer ( 9 ). In short, though beef jerky is a healthy snack, its best consumed in moderation.
Can you consider beef jerky a healthy snack?
No, as this is high in salt and other preservatives to main both its structure, taste and longevity. As a processed meat, beef jerky is also higher in saturated fat. All the salt, preservatives and saturated fat can be harmful to primarily your heart health. It is best to swap this out for some chicken breasts that have been cubed or homemade turkey balls.
How much protein is in Jack Links Jerky?
The protein content of a one-ounce serving of Jack Links beef, chicken, turkey and pork jerky is 12 grams, 11 grams, 13 grams and 11 grams, respectively. So, there’s little variation between jerky types in terms of protein content. The average serving of jerky is high in protein and low in fat—both pluses.
Does beef jerky cause cancer?
Furthermore, beef jerky is highly processed. Numerous studies have shown a connection between diets high in processed and cured red meats like beef jerky and a higher risk of cancers, such as gastrointestinal cancers ( 8 ).