The days of satisfying a jerky craving with a tough, reddish stick from a gas station are largely over. Today, consumers can find a wide variety of options – from peppered elk to maple-glazed salmon and kangaroo in the style of Andouille sausage – at grocery stores, warehouses, and online marketplaces.
Wellness influencers have embraced meat sticks and jerky – also known as dried or cured meat – as a favorite high-protein snack. And some products boast short ingredient lists without unusual chemicals, fillers, or additives. But is jerky truly a healthy choice?
Experts were consulted to clarify the health implications of this increasingly popular snack.
The answer isn’t straightforward.
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 analyzing the health value of jerky.
However, nutrition labels offer clues, according to Nicole Lund, a registered dietitian nutritionist at NYU Langone Health in New York.
A key selling point for many dried meat products is their decent protein content for a relatively low number of calories, 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 offers nearly double the protein for the same caloric intake.
This can be beneficial for individuals who struggle to consume enough protein, such as older adults, or those trying to build or maintain muscle mass, Lund said.
Jerky made from beef or pork also typically provides some iron, Lund added, a nutrient that many women under 50 and older adults could benefit from.
Compared to other packaged foods, many jerky products have relatively short ingredient lists, typically including a protein source, salt, sugar, and seasonings.
This could be “a nice change” from snacks and shakes made with long lists of stabilizers, texturizers, and other unrecognizable ingredients, Lund noted. Fewer ingredients in packaged foods is generally better.
Even the seemingly healthiest jerky is still a processed food, including fish-based and vegetarian versions. And if made from red meat, it’s considered processed meat, a category the World Health Organization has classified as carcinogenic to humans.
Eating 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 serving of jerky is one ounce.) Consuming processed meat may also increase the risk of type 2 diabetes, cardiovascular disease, and dementia.
Stephen Devries, an assistant professor of nutrition at the Harvard T.H. Chan School of Public Health, explained that salt is commonly used to dry products, resulting in a high sodium content. High-end options 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 are also a concern, Devries said, as they are added to jerky to prevent bacterial growth and enhance flavor and color. These can form compounds called nitrosamines in the body, which may increase 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, Devries explained.
As with all meat products, saturated fats can be problematic; excessive intake can raise cholesterol and 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 said. Plant-based products are also lower-fat choices.
Many jerkies – particularly those with sweet, teriyaki, and 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, as much as a smaller Snickers bar.
An occasional snack is acceptable.
While it’s okay to eat jerky from time to time, Hu said, “it’s not a good idea” to consume it regularly.
Lund acknowledged that jerky can be appealing to those trying to increase protein intake or build muscle. However, she cautioned that those trying to limit sodium should be careful about consuming too much. The same applies to individuals avoiding saturated fats and sugar, she added.
You’ll see many other protein-rich foods that don’t carry the same health risks, such as Greek yogurt, Devries said. Roasted chickpeas, nuts, and roasted edamame are also protein-rich and portable, other experts noted, and also contain fiber beneficial for gut health, which many jerky products lack.
