Is Beef Jerky Good For Weight Loss? Pros And Cons Revealed

Written by Elizabeth Brown

When it comes to weight loss, people often seek out convenient and tasty snacks that can help them achieve their goals. One popular snack that has gained attention in recent years is beef jerky. But is beef jerky good for weight loss?

In this article, we'll explore the nutritional value of beef jerky, its potential benefits, and drawbacks for weight loss, and provide tips on how to incorporate it into a healthy diet. We'll also discuss some healthier alternatives to consider. By the end of this article, you'll have a better understanding and a definite answer to the question, “Is beef jerky good for weight loss?”

What is Beef Jerky?

Beef Jerky For Weight Loss

Beef jerky is a popular snack made from lean cuts of beef that have been trimmed of fat, marinated, and dried. The drying process removes most of the moisture from the meat, resulting in a chewy, flavorful snack that is high in protein and low in fat.

Beef jerky is often seasoned with various spices and flavors, such as teriyaki, black pepper, or honey, to enhance its taste. It is a convenient snack that can be easily packed and taken on the go, making it a popular choice for hikers, campers, and busy individuals looking for a quick protein boost.

Nutritional Value of Beef Jerky

One of the main reasons people consider beef jerky as a potential weight loss snack is its nutritional value. A typical 1-ounce (28 grams) serving of beef jerky contains:

  • Calories: 70-100
  • Protein: 7-12 grams
  • Fat: 1-3 grams
  • Carbohydrates: 1-3 grams
  • Sodium: 300-600 milligrams

Beef jerky is a high-protein, low-fat, and low-carbohydrate snack. Protein is essential for building and repairing tissues, and it can help keep you feeling full and satisfied, which may support weight loss. Beef jerky is high in sodium, which can cause water retention and bloating.

Pros of Beef Jerky for Weight Loss

To find an answer to the question, “Is beef jerky good for weight loss?” one should first take a look at its pros.

High in protein

Beef jerky is a protein-rich snack. Protein is crucial for weight loss because it helps preserve lean muscle mass while you're in a calorie deficit. It also helps keep you feeling full and satisfied, reducing the likelihood of overeating.

Low in fat and carbohydrates

It is naturally low in fat and carbohydrates, making it a suitable snack for those following low-carb or low-fat diets. This can be beneficial for weight loss, as cutting back on excess fat and carbs can help reduce overall calorie intake.

Convenient and portable

Beef jerky is a convenient snack that doesn't require refrigeration, making it easy to take with you on the go. Having a healthy snack readily available can help prevent you from reaching for less nutritious options when hunger strikes.

Cons of Beef Jerky for Weight Loss

High in sodium

One of the main drawbacks of beef jerky is its high sodium content. Excessive sodium intake can lead to water retention and bloating, which can make you feel uncomfortable and temporarily stall weight loss progress. It's important to monitor your sodium intake and choose low-sodium varieties of beef jerky when possible.


While beef jerky is low in fat and carbs, it is still relatively calorie-dense compared to other snacks like fruits and vegetables. Eating too much beef jerky can quickly add up in calories, which can hinder weight loss efforts if not accounted for in your overall diet.

Processed food

Many commercial brands of beef jerky are highly processed and may contain added sugars, artificial flavors, and preservatives. These additives can contribute to inflammation and other health issues, which may negatively impact weight loss. It's essential to read labels carefully and choose minimally processed options when possible.

Tips for Incorporating Beef Jerky in a Weight Loss Diet

So, you have got an answer to the question “Is beef jerky good for weight loss?” Now, if you decide to include beef jerky in your weight-loss diet, here are some tips to keep in mind:

  • Look for beef jerky brands that offer low-sodium options to help reduce your overall sodium intake.
  • Stick to the recommended serving size to avoid overeating and consuming too many calories.
  • Combine beef jerky with nutrient-dense foods like fruits, vegetables, or whole grains to create a balanced snack that provides a variety of vitamins and minerals.
  • Consider making your own beef jerky at home using lean cuts of beef and natural seasonings. This allows you to control the ingredients and reduce the amount of added sugars and preservatives.

Healthier Alternatives to Beef Jerky

While beef jerky can be a part of a weight loss diet, there are other healthier snack options to consider:

  • Fresh fruits and vegetables: These are naturally low in calories and high in fiber, vitamins, and minerals.
  • Greek yogurt: High in protein and low in sugar, Greek yogurt can help keep you feeling full and satisfied.
  • Hard-boiled eggs: Like beef jerky, eggs are a great source of protein and can be easily taken on the go.
  • Nuts and seeds: These provide healthy fats, protein, and fiber, but be mindful of portion sizes as they are calorie-dense.


So, is beef jerky good for weight loss? The answer is that it can be a helpful addition to a weight loss diet when consumed in moderation and as part of a balanced eating plan. Beef jerky's high protein content and low fat and carb levels make it an appealing snack for those looking to lose weight.

However, it's essential to be mindful of the high sodium content and potential for overeating due to its calorie density. By choosing low-sodium varieties, practicing portion control, and pairing beef jerky with nutrient-dense foods, you can enjoy this tasty snack while still supporting your weight loss goals.

Remember, weight loss is about creating an overall calorie deficit through a combination of a balanced diet and regular exercise. So, the question, “Is beef jerky good for weight loss?” is not something for which one can have a definite answer. No single food, including beef jerky, is a magic solution for weight loss. As with any dietary change, it's always a good idea to consult with a healthcare professional or registered dietitian. This will help you to ensure that your eating plan is safe and appropriate for your individual needs. 

So, if you enjoy beef jerky and want to incorporate it into your weight loss journey, go ahead – but do so mindfully and in moderation. And don't forget to explore other healthy snack options that can help support your goals. Ready to take the next step in your weight loss journey?

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Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

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