How Good Is Beef Jerky for You

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It's a savory snack that keeps you going all afternoon, but is beef jerky healthy?

Beef jerky is the perfect salty road trip snack. It comes in a variety of flavors (homemade teriyaki jerky, anyone?) and has a long shelf life. It's also a popular work-from-home snack because of its high protein and low carb content.

But a lot of people wonder: Is beef jerky healthy? Well, the answer is complicated…

Beef Jerky Benefits

Beef jerky is a protein powerhouse, with over 6 grams of protein per serving to fill you up without weighing you down. It's made from lean cuts of beef that have been dried and cured, and they are usually marinated in seasonings beforehand. These lean cuts are low in fat and carbs. One large piece of beef jerky has about 82 calories, 2.2 grams of carbs, 5.1 grams of fat and 6.6 grams of protein.

In addition to being a good source of lean protein, beef jerky is rich in iron, folate, calcium and vitamins A and C. Because it's been preserved, beef jerky is a convenient on-the-go snack and can easily be tossed in a work bag for snacking emergencies.

Is Beef Jerky Good for You?

While beef jerky is chock-full of health benefits, it has its share of downsides as well. Because of the curing process, it's high in sodium with 443 milligrams in one serving (about 18% of the recommended daily total).

The American Cancer Society recommends limiting your intake of red and processed meats like beef jerky. That's because the World Health Organization has concluded that eating 50 grams of processed meat every day (about 2 to 3 large pieces of jerky) increases your risk for colon cancer by 18%. Eating that much red meat every day can also up your risk for pancreatic and prostate cancers.

The bottom line: Yes, beef jerky can be part of your healthy diet, but it isn't an everyday food.

How to Find Healthy Beef Jerky

The best way to find healthier beef jerky options is to be a food label expert. First, look for no added nitrites or nitrates; those are the preservatives that prevent bacteria growth but have been linked to certain types of cancer. Next, look for grass-fed, organic beef; this will give you more vitamins and minerals without the extra antibiotics and fillers.

If you're up for a project, try making your own beef jerky so you know exactly what ingredients are being used. No time to make your own from scratch? Try these healthy brands of store-bought jerky.

Healthy Jerky Brands We Love

• Lorissa's Kitchen Grass Beef Sticks are made from 100% grass-fed beef and are keto-friendly.
• People's Choice Beef Jerky has no added nitrites, nitrates or MSG. It's also free of sugar, gluten and soy.
• Sogo Snacks Beef Sticks are made from humanely-raised beef and are paleo-friendly.
• Country Archer Turkey Jerky will help you to cut back on the red meat in your diet. It has all the rich flavor without the extra saturated fat.

High-Protein Bites Perfect for Snacking

Fruit and Cheese Kabobs

We came up with this fresh and fruity summer snack idea. It's easy to make ahead and carry to the ballpark, beach or playground, and the cinnamon-spiced yogurt dip adds a fun touch kids love. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Chimichurri Monkey Bread

The herby goodness of my favorite sauce shines in this nostalgic bread recipe that comes together quickly thanks to refrigerated biscuits. Serve warm as an appetizer with marinara for dipping, or as a side to an Italian entree. —Eden Dranger, Los Angeles

Mediterranean Shrimp Dip

Guests will not be able to stop eating this savory dip. The orange color makes it natural for a party. —Gina Wilson, Austin, Texas

Chili-Lime Roasted Chickpeas

Looking for a lighter snack that's still a crowd-pleaser? You've found it! This zesty, crunchy chickpea recipe will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina

Nut Butter Cups

My indulgent, nutty treat is simple to make and looks fabulous. At our house, we use all-natural ingredients for them. —Courtney Stultz, Weir, Kansas

Soft Giant Pretzels

My husband and our friends and family love these soft, chewy pretzels. Let the bread machine mix the dough, then all you have to do is shape and bake these fun snacks. —Sherry Peterson, Fort Collins, Colorado

Marinated Cheese

This special appetizer always makes it to our neighborhood parties and is the first to disappear at the buffet table. It's attractive, delicious—and easy! —Laurie Casper, Coraopolis, Pennsylvania

Strawberry-Carrot Smoothies

My children resist veggies, but they love this carrot smoothie. It packs in lots of good-for-you fruits and veggies—but to my kids, it's just a super delicious breakfast. —Elisabeth Larsen, Pleasant Grove, Utah

Garlic & Onion Cashews

You'll be set for either a quick snack or an easy hostess gift when you use this recipe. —Anndrea Bailey, Huntington Beach, California

Italian Snack Bread

I've served this snack bread alongside spaghetti, as an appetizer and as a main dish. Because it stays so tender, I often bake it a day before. —Joan Nowacki, Pewaukee, Wisconsin

Cold Chicken-Cheese Kabobs

These appealing kabobs will add pizazz to any party—and you don't even have to get out the grill! —Sherine Gilmour, Brooklyn, New York

Walnut Zucchini Muffins

Shredded zucchini adds makes these walnutty muffins extra tender. If you have lots of zucchini in summer as many of us do, this is a good way to use some of it. —Harriet Stichter, Milford, Indiana

Nutty Berry Trail Mix

This recipe, my son's favorite, earned me an A in my early childhood nutrition course. It lets you take control of what your children snack on! —Cheri Majors, Claremont, California

Garlic Toast Pizzas

Between working full-time, going to school and raising three children, finding time-saving recipes that my family likes is one of my biggest challenges. These quick pizzas pack a huge amount of flavor. —Amy Grim, Chillicothe, Ohio

Mocha Pumpkin Seeds

Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that's mocha genius at any time of year. —Rebekah Beyer, Sabetha, Kansas

Thai Veggie Dip

This delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota

Mango-Peach Smoothies

This is my toddler son's favorite breakfast—he'll take one of these over pancakes any day! Get creative when mixing fruits and fruit-flavored yogurts; we love peach yogurt with mango, strawberry yogurt with blueberries or pina colada yogurt with mango and banana. —Dana Herra, DeKalb, Illinois

BLT Muffins

These muffins prove the classic combo of bacon, lettuce and tomato is good for so much more than a sandwich. They're winners at both breakfast and dinner. —Katie Koziolek, Hartland, Minnesota

Frozen Berry & Yogurt Swirls

I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin

Caramel Apple and Brie Skewers

I'm a caterer, and this is one of my best-selling appetizers. The shortcut of using prepared caramel makes these little apple skewers a snap to assemble. —Camille Ellis, Tampa, Florida

Pigs in a Pool

My kids love sausages and pancakes but making them during the week was out of the question. I bought the frozen variety on a stick but wasn't keen on the calories, additives or price. This version of pigs-in-a-blanket is a tasty, thrifty alternative. —Lisa Dodd, Greenville, South Carolina

Bacon-Cheddar Deviled Eggs

I created this recipe a few years ago when I was craving something different to do with hard-boiled eggs. Three of my favorite foods—bacon, eggs and cheese—come together in these deviled eggs. They're my go-to party snack. —Laura LeMay, Deerfield Beach, Florida

Breakfast Cookies

I like to give my family a hearty start in the morning, especially when they have to eat in a hurry. These easy-to-make "cookies" are perfect for a breakfast on the run and really appeal to the kid in all of us. —Wanda Cox, Roscommon, Michigan

Crisp and Nutty Mix

On those busy days that just don't stop, this mixture of dried fruit, cereal, nuts and more is the ultimate combination for munching. —Mike Tchou, Pepper Pike, Ohio

Chive Mascarpone Dip with Herbed Pita Chips

I have a massive herb garden in the summer, with an abundance of chives. This cream-cheesy dip helps use them up. Make it a few days in advance for best flavor. —Sarah Vasques, Milford, New Hampshire

Spicy Almonds

We like to venture out into the mountain range that surrounds our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! —Gina Myers, Spokane, Washington

Grapes with Lemon-Honey Yogurt

We like to sweeten up Greek yogurt with honey, cinnamon and vanilla. The tasty dressing is a delightful counterpoint to plump grapes and crunchy nuts. —Julie Sterchi, Campbellsville, Kentucky

Microwave Egg Sandwich

If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin

Mini Spinach Frittatas

People can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona

Slow Cooker Party Mix

This mildly seasoned snack mix is always a party favorite. Served warm from a slow cooker, the munchable mixture is very satisfying. —Dana Hughes, Gresham, Oregon

Classic Hummus

We love hummus, and this version is really amazing. If you have a pressure cooker, this is an easy, tasty reason to pull it out! We pair hummus with fresh veggies for a meal or snack. —Monica and David Eichler, Lawrence, Kansas

Greek Deli Kabobs

For an easy Mediterranean-style appetizer, marinate broccoli and mozzarella, then skewer with sweet red peppers and salami. Everybody loves food on a stick! —Vikki Spengler, Ocala, Florida

Ham and Cheese Muffins

Serve these savory biscuitlike muffins for breakfast, at snack time or along with a hearty bowl of soup. —Doris Heath, Franklin, North Carolina

Granola Cereal Bars

These sweet peanut butter bars are perfect for breakfast, dessert or anytime as a quick snack. You can add raisins instead of chocolate chips if you prefer. —Helen Velichko, Kansas City, Missouri

Fruity Red Smoothies

This thick, tangy drink combines the refreshing flavors of cranberries, raspberries and strawberries. Once you start sipping it, it disappears in a flash. —Beverly Coyde, Gasport, New York

Leah's Party Popcorn

Popcorn is good just about any way, but spicing it up makes it all the more special. I love this recipe because so many people enjoy it. Pile it in bowls for parties or spoon individual portions into sealed bags for take-along treats. —Leah Steenberg, Circle Pines, Minnesota

Granola Blueberry Muffins

I wanted to put a new spin on muffins, so I mixed in some granola that contained lots of nuts, pumpkin seeds and shredded coconut. Then I brought a batch to work the next morning—success!—Megan Weiss, Menomonie, Wisconsin

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Source: https://www.tasteofhome.com/article/is-beef-jerky-healthy/

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