Is jerky healthy?
Jerky is the ultimate road trip staple, but many people swear by snacking on it as part of their everyday diet too. On its face, there’s a lot to love about dried and cured meat. It’s portable. It’s protein-rich. And it’s probably going to fill you up more than, say, a bag of Cool Ranch Doritos.
But while jerky in its many forms may be popular, experts aren’t quite so enamored with it. Here’s what they say.
What is jerky?
Jerky is dried meat that's been seasoned and preserved to make it last longer. It's often sliced into thin strips and then dried slowly to remove moisture, which gives it a chewy texture.
Jerky comes in various flavors and types, but the most common types of jerky you’ll find on shelves is made of beef, turkey or venison. It’s a particularly popular snack for hikers and campers, since it’s an easy way to get a dose of protein (there are 10 grams of protein in the original beef Chomps stick, for example) that doesn’t require any refrigeration. The protein content also makes it a popular snack for people who are trying to get more of this macronutrient, such as weightlifters seeking to build muscle.
What are the health benefits of jerky?
First, let’s look at the pros of jerky. For starters, it’s got protein. We need to ensure we are getting enough protein (about 0.36 grams per pound of body weight, minimum) in order to function properly, and that amount goes up even higher when we are regularly exercising and breaking down our muscle.
Chelsea Capelle Johnson, a clinical dietitian at Memorial Hermann Memorial City Medical Center in Houston, tells Yahoo Life that jerky is a good source of protein, and that picking a healthier version of it can give you the most nutritional benefit. Better-for-you options include chicken, turkey, elk or salmon jerky, she says.
Nicholas Rush, a dietitian at Fay, tells Yahoo Life that jerky gets points for being “rich in minerals like zinc and iron.” It’s also low in carbohydrates as well as fat, unless additional fats are added during the preserving process.
What are some of the downsides of jerky?
The downside: Jerky is considered a processed meat. The World Health Organization classifies processed meats, including jerky, as a carcinogen, and says that eating 50 grams of processed meat per day increases the risk of developing colorectal cancer by about 18%.
It’s also important to consider the amount of salt in your jerky, Rush says. “The salting process can result in high sodium content,” he notes, “which is a concern for individuals with hypertension or those monitoring their sodium intake.” A full-size Chomps stick has about 380 milligrams of sodium.
The United States Department of Agriculture Dietary Guidelines recommend limiting sodium intake to no more than 2,300 milligrams per day for most adults. (For certain groups, such as individuals with hypertension or prehypertension, the recommendation is even lower, typically around 1,500 milligrams per day.)
Do I need to worry about jerky and foodborne illness?
Jerky is shelf stable, but it does expire eventually — and just like with any food, you need to be mindful of the risk of foodborne illness.
“The most likely foodborne illness or poisoning from jerky would come from expired jerky,” Johnson says. “If you’re making your own jerky, be sure to follow safe food handling practices and keep food temperatures at recommended levels to avoid foodborne illnesses that way.”
The bottom line
Jerky can be a good protein source when you’re in a pinch but should be enjoyed in moderation due to its high sodium content — and the fact that processed meat comes with its own health risks.
However, for the times when you’re camping, hiking or just in a huge rush, packaged jerky may be an option, as it’s shelf-stable and can last without refrigeration for a long time.
“I don’t think jerky is necessary to hit protein goals — we can definitely incorporate other more natural protein foods,” Johnson notes. “However, it can be a decent on-the-go, quick option used one to two times per week if other protein options are unavailable.”
