How healthy are beef steaks and jerky as a protein source?

Medically reviewed by Lindsay DeSoto, RD

• Beef sticks and jerky are ideal foods that are rich in protein and low in calories.

• However, they are still processed meats and can be high in sodium, additives, and preservatives.

• Experts say they can fit into a moderately healthy diet, especially if you choose high-quality options.

Beef sticks and jerky are popular snacks for their high protein content and convenience. But are they really healthy?

What’s in beef jerky?

As the name suggests, meat is the main ingredient in meat sticks. They are usually beef or pork, although some varieties use turkey, chicken, or even bison and salmon.

They also typically contain small amounts of seasonings and preservatives, and may include sweeteners depending on the flavor.

benefits

Jerky and meatballs pack a lot of protein into a small package while being relatively low in calories, said Morgan Walker, MS, RD, LDN, a registered dietitian, director of sports nutrition and wellness, and adjunct professor at Lebanon Valley College.

Walker said they typically contain about 8-12 grams of protein and 70-120 calories per serving, depending on the brand. Meatballs are also good sources of iron, potassium, vitamin B12, and zinc.

“These products are convenient, shelf-stable and portable, which makes them an easy option when refrigeration is not available, unlike many other protein-rich snacks like cottage cheese, string cheese, or Greek yogurt,” Walker said. health.

the dangers

Lean and jerky are considered processed meats, “because they are preserved through methods like curing, drying, or adding salt,” explains Hannah Anderson, MS, RD, registered dietitian at WellTheory.

As with processed foods, jerky and meatloaf can contain added sugar, high sodium, and other additives, Walker noted.

A growing body of research is identifying the health risks of ultra-processed foods, and processed meats, in particular, have been linked to an increased risk of certain cancers, dementia, type 2 diabetes, and heart disease. In fact, eating about 1.8 ounces of processed meat per day can increase the risk of colorectal cancer by as much as 18%.

That said, Anderson emphasized that not all processed meats are equally dangerous. “While bacon and most deli meats are often heavily processed and contain carcinogenic preservatives such as nitrites or nitrites, most high-quality meatloaf and jerky are minimally processed and made with simple ingredients,” she said. health.

Should you still be eating steaks and jerky?

Jerky and meatballs can be good options for a decent protein-rich breakfast, as long as they are eaten in moderation. “They are viewed as a convenient snack rather than a primary protein source in the diet,” Walker said.

Anderson said it’s generally good to eat a daily serving of high-quality beef jerky and jerky as part of a balanced diet. “Low-quality, heavily processed options should only be enjoyed occasionally because of their high sodium and preservative content,” advises Anderson.

She recommends choosing products with a short, simple ingredient list, minimal added sugar, and low sodium. She also says to avoid options that contain added nitrates or nitrites, artificial preservatives, and chemical additives like MSG or corn syrup.

“Choosing items with recognizable, whole-food ingredients is the best way to make healthy choices,” she said.

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