Beef jerky is an excellent, healthy snack food. It’s high in protein, low in calories, and a good source of minerals like iron, zinc, and choline.

However, choosing the right beef jerky is important; many commercial jerky products contain high amounts of sodium and sugar.


Beef Jerky Nutrition Facts

While the nutrients found in beef jerky vary by brand, let’s look at the nutrition value of an ounce of typically jerky, according to the FDA:


  • Calories: 116
  • Protein: 9.4 grams
  • Fat: 7.3 grams
  • Carbs: 3.1 grams
  • Fiber: 0.5 grams

Vitamins and Minerals

  • Zinc: 21% of the Daily Value (DV)
  • Vitamin B12: 12 % of the DV
  • Phosphorus: 9% of the DV
  • Folate: 9% of the DV
  • Iron: 8% of the DV
  • Copper: 7% of the DV
  • Choline: 6% of the DV
  • Selenium: 5% of the DV
  • Potassium: 4% of the DV
  • Thiamine: 4% of the DV
  • Magnesium: 3% of the DV
  • Riboflavin: 3% of the DV
  • Niacin: 3% of the DV

Beef jerky also provides small amounts of molybdenum, manganese, and pantothenic acid.

Beef Jerky Benefits

Because of its high protein content and low amount of carbs, beef jerky is a healthier, more nutritious snack than many other foods, and it’s suitable for a variety of diets, including paleo and low carb ones.

Another benefit of beef jerky is that it’s easy to take anywhere and has a long shelf life, making it an excellent option for traveling, hiking, backpacking, and other times when access to fresh foods is limited and you need an extra hit of protein.

Related: How Long Does Beef Jerky Last?

When making beef jerky, the fat and moisture get removed from the meat, which makes it more nutrient-dense. It’s an excellent source of protein and doesn’t have a heavy fat composition.

Beef jerky is also

  • Hunger-satisfying after a workout.
  • Full of nutrients that could aid in weight loss.
  • A healthy snack you can take anywhere, from the desk to the outdoors.
  • Light and easy to pack for trips.
  • A healthy, prep- and mess-free snack.

Why It’s Important To Choose the Right Beef Jerky

When you want a healthy, high-protein snack, beef jerky is one of the best options. However, all jerky is not created equal.

Many beef jerky manufacturers pack their products full of sodium, nitrites, and other artificial ingredients to help preserve and mass produce it, reducing the nutritional benefits significantly.

High levels of sodium can have negative impacts on the health of people with high blood pressure and poor heart health. Some beef jerky products are highly processed, reducing the benefits. For beef jerky to be a healthy snack, the less processing, the better.

Beef jerky can be a great snack, but it’s important to find high-quality products from a trusted source—a company that makes clean, simple jerky. Doing so lets you avoid the drawbacks of mass-produced jerky and enjoy the healthy benefits of a hand-crafted snack.

Healthy Beef Jerky: What To Look For & What To Avoid

If you love beef jerky and want to get the most out of your healthy snack, it’s important to find a sustainable, clean, and simple product. Look for beef jerky without:

  • Synthetic nitrates and other artificial ingredients.
  • Too much salt.
  • Excessive amounts of sugar
  • Additives like antibiotics and growth hormones.

Look for beef jerky that is:

  • Low in saturated fats.
  • Made with grass-fed beef.
  • Made without added sugar.
  • High in protein and low in sodium.
  • Made with only a few simple ingredients.

The jerky’s beef source is crucial. The best beef jerky producers source their ingredients from humanely raised, grass-fed, USDA-certified beef. Higher quality meat means a higher concentration of nutrients and a tastier, healthier snack.

You should avoid beef jerky that has lots of saturated fat—they raise your cholesterol and are linked to an increased chance of heart disease. That said, all saturated fats aren’t bad, but you should eat them as a part of a balanced diet.

Why Two Chicks Beef Jerky Makes For a Healthy Snack


We take a simple approach to beef jerky by using clean, minimal ingredients. One ounce of our classic beef jerky contains:

  • 80 calories
  • 1.5 grams of total fat
  • 4 grams of total carbohydrates
  • 12 grams of protein

Plus, we only use ingredients that we can pronounce:

  • Grass-fed beef
  • Gluten-free tamari
  • Honey
  • Lime juice
  • Garlic powder
  • Black pepper

That’s it—No nitrites, no additives, no BS!

Two Chicks Beef Jerky is packed with lean, high-quality protein for those with busy, active lifestyles. Stay fueled on the go with our favorite healthy snack, beef jerky. This protein-rich snack helps you feel full, has a long shelf life, and helps you avoid snacking on carbs, fat, and sugar throughout the day.

Related: The Best Beef Jerky Recipes

Beef Jerky—The Ultimate Healthy Snack

Beef jerky has gone through a transformation over the years. For a long time, beef jerky was seen as an unhealthy snack because the only brands that were widely available manufactured mass-produced jerky packed with salt, sugar, and other ingredients synonymous with junk food.

Now, beef jerky is a high-protein, healthy staple snack. With more companies producing healthier jerky free of additives and in a variety of flavors, it’s become the ultimate snack.

While some people still doubt the healthiness of beef jerky due to the abundance of commercial products filled with preservatives and additives, the key is to find the right beef jerky. We’ll say it again—all jerky is not created equal.

At Two Chicks Jerky, we offer several jerky options that are simple, minimally processed, and made with high-quality, natural ingredients. Our beef jerky contains no binders, no fillers, no junk. We focus on the basics to create the best handmade beef jerky to give you a tasty, filling, and healthy snack. Our beef is USDA certified, grass-fed, and humanely raised so that you can enjoy your jerky without any guilt. 

Ready to see how good beef jerky can be? Try our hand-crafted jerkies today—No additives, no nitrates, no BS!