Calories in Beef Jerky: Full Nutrition Breakdown
A 1 oz serving of beef jerky has about 116 calories. See the full nutrition breakdown with FAQ.
Beef jerky is a dried, cured meat snack known for its high protein content and long shelf life. It is a popular on-the-go snack for hikers, travelers, and those following high-protein diets, though its sodium content is notably high due to the curing process. Here is a complete breakdown of beef jerky nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Sodium | Carbs |
|---|---|---|---|---|---|---|
| 1 piece (large) | ~20 g | 82 kcal | 7 g | 5.1 g | 418 mg | 2.2 g |
| 1 oz | ~28 g | 116 kcal | 9.4 g | 7.3 g | 590 mg | 3.1 g |
| 1.5 oz (snack bag) | ~42 g | 174 kcal | 14 g | 10.9 g | 885 mg | 4.7 g |
| 3 oz | ~85 g | 348 kcal | 28 g | 21.8 g | 1,770 mg | 9.3 g |
| 3.5 oz | ~100 g | 410 kcal | 33 g | 25.6 g | 2,081 mg | 11 g |
Beef jerky is also a notable source of zinc, iron, and vitamin B12. However, due to its high sodium content and the preservatives used in many commercial brands, it is best consumed in moderation as part of a balanced diet.
Frequently Asked Questions (FAQ)
Is beef jerky healthy?
Beef jerky can be a healthy snack when consumed in moderation. It is high in protein and low in carbohydrates, making it a convenient option for those following low-carb or high-protein diets. However, many brands contain high amounts of sodium, sugar, and preservatives, so reading labels carefully is important.
How much protein is in a serving of beef jerky?
A standard 1 oz (28 g) serving of beef jerky provides approximately 9.4 grams of protein. This makes it one of the more protein-dense snack options available, though a typical snack-size bag of 1.5 oz will deliver around 14 grams of protein.
Is beef jerky too high in sodium?
A single 1 oz serving of beef jerky contains about 590 mg of sodium, which is roughly 25% of the recommended daily limit of 2,300 mg. If you are watching your sodium intake for blood pressure or heart health reasons, it is important to limit portions and look for low-sodium varieties that contain 300-400 mg per serving.
Is beef jerky a good snack for weight loss?
Beef jerky can support weight loss because its high protein content promotes satiety and helps control hunger between meals. However, portion control is key since calories can add up quickly — a 3 oz bag contains about 348 calories. Choosing brands with lower sugar and sodium content will make it a better option for weight management.
How does homemade beef jerky compare to store-bought?
Homemade beef jerky allows you to control the sodium, sugar, and preservative content, often resulting in a healthier product. Store-bought jerky typically contains 500-600 mg of sodium per ounce along with added sugars and nitrates, while homemade versions can reduce sodium by 30-50% and eliminate artificial preservatives entirely.
Is beef jerky healthy?
How much protein is in a serving of beef jerky?
Is beef jerky too high in sodium?
Is beef jerky a good snack for weight loss?
How does homemade beef jerky compare to store-bought?
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