If you dig jerky (and we know you do), it’s key to know its nutrition facts. And because beef is the standard for most jerkies, let’s look at beef jerky nutrition info.
That will give you a starting point, but the nutrition facts for homemade beef jerky will change depending on the marinade you use and the type of jerky you make. Hey, we know you want to eat well, and in the Jerky Universe, we’re all about that!.
Beef jerky has become a popular high-protein snack for many people looking to stay energized and satisfied between meals. This tasty, portable dried meat can be a nutritious addition to your diet when eaten in moderation. But exactly how much iron is found in beef jerky? Let’s break it down.
Why Iron Is An Important Mineral
Iron is an essential mineral that plays several important roles in maintaining our health. It helps transport oxygen around the body and supports energy production. Iron is also vital for proper immune function, brain development, and cell growth.
A deficiency in iron can lead to anemia, causing symptoms like fatigue, weakness and shortness of breath Getting adequate amounts of iron is particularly important for women due to blood loss during menstruation Young children also need iron for growth and cognitive development.
The recommended daily intake of iron depends on age, gender and life stage but averages around 8-18 mg per day for adults. Consuming foods high in bioavailable iron, like beef, is key to meeting these needs. This is where beef jerky can help.
How Much Iron Is In Beef Jerky?
Beef jerky contains a significant amount of iron – around 8-10% of the daily recommended intake per serving.
According to the USDA, one ounce (around 28g) of beef jerky contains approximately 1.5 mg of iron. As the daily recommendation for adult men is 8 mg and for women 18 mg one serving of jerky provides 15-20% of your iron needs.
This iron content can vary slightly depending on specific brands and meat cuts used to produce the jerky. But most quality beef jerky products provide around 1-2 mg of iron per ounce.
Importantly, beef provides heme iron, which has higher bioavailability than non-heme iron from plant sources. This means more of the iron is absorbed from beef to be utilized by the body.
Benefits Of Choosing Beef Jerky For Iron
Including beef jerky in your diet has several benefits when it comes to getting adequate iron:
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Concentrated iron As jerky is dried and made from lean beef, its iron density is increased compared to other cuts of beef
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Heme iron source: The iron in beef (heme iron) is more bioavailable than plant-based iron, making it easier to absorb and utilize.
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No preparation required: Jerky is ready to eat, providing an easy way to add iron to your on-the-go routine.
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Long shelf life: Jerky lasts for months without refrigeration, unlike other iron-rich fresh meats.
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Satisfies cravings: The rich, savory flavor of jerky can satisfy meat cravings between meals.
Pairing your jerky with an iron-absorbing enhancer like vitamin C (from an orange, bell pepper slices, etc) maximizes the intake of this important mineral.
How Much Jerky Should You Eat For Iron?
The amount of jerky you’ll need to eat to meet your daily iron requirements depends on factors like your gender, age, activity levels and diet. But here are some general recommendations:
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Adult women should aim for 1-2 ounces (about 28-56g) of jerky to get around 15-20% of iron needs.
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Adult men can get 10-15% of iron needs from 1 ounce (about 28g) jerky.
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Older adults need less iron but still benefit from an ounce of jerky a day.
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Active individuals may want 2-3 ounces for an extra iron boost to aid performance and recovery.
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Children need less but can safely enjoy a half-ounce or so for solid nutrition.
Including a serving with lunch, as an afternoon snack or even with breakfast ensures you get a steady supply of iron in your day.
Other Nutrients Found In Beef Jerky
In addition to iron, beef jerky contains a variety of other vitamins and minerals:
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Zinc: Immunity booster that aids wound healing. About 20% DV per ounce.
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Vitamin B12: Essential for nervous system function. Around 10% DV.
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Niacin: Supports energy production. Approximately 10% DV.
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Phosphorus: Strengthens bones and converts food to energy. About 10% DV.
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Vitamin B6: Helps the body metabolize protein and carbs. Roughly 5% DV.
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Potassium: Important electrolyte for muscle and nerve function. Around 5% DV.
So with all of these nutritional benefits packed into a grab-and-go snack, jerky can be a smart choice for those looking to increase their iron intake throughout the day!
Healthy Ways To Enjoy Beef Jerky
There are lots of nutritious ways to enjoy beef jerky while reaping its iron benefits:
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Pair with fresh fruit like apple slices or berries for vitamin C and fiber.
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Add some jerky crumbles on top of a spinach or kale salad.
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Enjoy jerky sticks with raw veggie dippers like celery and carrots.
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Crumble into omelets, quiches or frittatas for breakfast.
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Chop up and mix into a bowl of brown rice or quinoa.
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Combine with raw nuts and dried fruit for an on-the-go trail mix.
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Use jerky strips in place of croutons on a nourishing soup or stew.
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Mix into any number of healthy bowls like grain bowls or Buddha bowls.
With so many options, you can easily keep nutrient-dense jerky in your regular snack and meal rotation. Just watch portion sizes as with any food. Moderation maximizes jerky’s iron power!
Beef Jerky Protein Content
You get about 9.4 grams of protein per 1 ounce of beef jerky. The recommended protein DV is 50 grams.
A snack-sized bag of jerky holds about 3 to 4 ounces, and an 8-ounce bag is bigger. So when you eat a snack-sized bag of beef jerky, you also enjoy most of your protein DV!.
You’d think beef jerky would be carb-free because, well, it’s meat instead of bread. But marinades and seasonings definitely add carbs, including sugar.
Generally, 1 ounce of beef jerky has 3.1 grams of carbs.
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If you dig jerky (and we know you do), it’s key to know its nutrition facts. And because beef is the standard for most jerkies, let’s look at beef jerky nutrition info.
That will give you a starting point, but the nutrition facts for homemade beef jerky will change depending on the marinade you use and the type of jerky you make. Hey, we know you want to eat well, and in the Jerky Universe, we’re all about that!.
8 Surprising Health Benefits Of Beef Jerky
FAQ
Does beef jerky have high iron?
How much iron is in beef jerky per ounce?
Is it okay to eat beef jerky every day?
How much iron is in Jack Link’s beef jerky?
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Minerals
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Nutrient
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Amount
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DV
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Calcium
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0.00 mg
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0 %
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Iron
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1.44 mg
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8 %
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Sodium
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739.90 mg
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32 %
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How much iron is in beef jerky?
When eating 1 ounce of beef jerky, iron content clocks in at around 8% of your DV (about 1.54 milligrams). In general, 1 ounce of beef jerky has about 2.6 grams of sugar. Again, the marinade and seasonings that go into making your beef jerky play huge parts. First, what’s folate?
What are the Nutrition Facts for beef jerky?
The nutrition facts for beef jerky can vary by brand. Generally, a one-ounce serving of beef jerky provides the following nutrients: Beef jerky typically has a high-sodium content. A one-ounce serving has about 20% of the daily recommended sodium intake for adults. Nine out of 10 people in the United States consume too much sodium.
Is beef jerky healthy?
Beef jerky is an easy, on-the-go snack that packs high protein, zinc, and iron concentrations. Those nutrients are essential for overall health. Consuming beef jerky in moderation is key since processed and red meats can increase the risk of health complications. Beef jerky often has high sodium content to preserve the meat.
How much sodium is in beef jerky?
In standard beef jerky, fat content is about 7.3 grams. Chicken and mushroom jerkies tend to have less fat. Per 1 ounce of beef jerky, you get about 590 milligrams of sodium. The U.S. Food and Drug Administration (FDA) recommends adults eat no more than 2,300 milligrams of sodium per day.