Some strange things can happen to your body during pregnancy, like having to go to the bathroom all the time, having brain fog, and not being able to control your — ahem — gas. Blame it on the hormones.
And if you’re like many of us, pregnancy cravings can be a challenge all their own. These cravings may be incredibly powerful, and frankly, downright odd. Hello, third pickle peanut butter sandwich of the week.
Of course, not all food cravings include unusual combinations. You might just crave a no-frills, popular snack — like beef jerky.
But maybe you should think twice before you grab that Slim Jim or bag of gas station jerky. You may have loved beef jerky as a snack before you got pregnant, but it may not be safe for you to eat now. Let’s take a closer look.
It’s meat — and no, there’s nothing wrong with eating meat while pregnant. But beef jerky isn’t your typical meat product. In all likelihood, you haven’t given much thought to how jerky is prepared — truthfully, most people haven’t.
Still, you’ve probably been told that eating raw animal products while you’re pregnant is bad because you could get a foodborne illness.
Beef jerky can be a tasty and convenient snack for breastfeeding moms. But is it actually safe for mom and baby? Here’s a look at whether you can enjoy beef jerky while breastfeeding.
What is Beef Jerky?
Beef jerky is a snack made from thin slices of beef that have been dried or dehydrated The meat is flavored with a marinade or spices before drying This helps preserve the meat and gives it flavor.
The drying process removes moisture from the beef, which prevents bacterial growth. This allows jerky to be stored without refrigeration. The finished product is a chewy, protein-packed meat snack.
Some key features of beef jerky include:
- Made from lean cuts of beef like flank steak or bottom round
- Sliced very thinly, usually 1/8 to 1/4 inches thick
- Dry cured by either air drying, oven drying or dehydrating
- Flavored with a salty, spicy marinade or dry spices
- Shelf-stable, needs no refrigeration after drying
Popular flavors include teriyaki, black pepper, jalapeno and mesquite barbecue. Traditional jerky is just salt and pepper flavored.
Is Beef Jerky Safe While Breastfeeding?
Beef jerky is generally considered safe to eat while breastfeeding The main concerns would be
Foodborne Illness
Improperly dried or handled jerky could potentially harbor bacteria like Salmonella or E. coli. However, commercial brands sold in stores are considered very low risk for contamination.
Dehydration
Jerky is dried meat, so it could contribute to dehydration if eaten in very large quantities with inadequate fluid intake. Drink plenty of water and other beverages while snacking on jerky.
Nitrates
Some types of jerky can be cured with sodium nitrate to help preserve color and extend shelf life. Excess nitrates should be avoided, but levels found in commercial jerky are generally not a concern.
Spices
Spicy flavors or ingredients like garlic, onion and chili pepper are added for more flavor. But they are unlikely to bother most breastfed babies.
As long as you enjoy an occasional serving of jerky from a reputable brand, it’s considered compatible with breastfeeding. There are no ingredients that would require fully avoiding beef jerky.
Nutritional Value of Beef Jerky
Here are some of the key nutrients found in a 1 ounce serving of beef jerky:
- Protein – About 15 grams, which helps support milk supply
- Zinc – Around 3 to 5 milligrams, an immune-boosting mineral
- Iron – Approximately 1 to 2 milligrams to prevent iron deficiency
- Vitamin B12 – Useful for energy, around 2 micrograms per serving
- Sodium – Most brands provide around 500 to 800 milligrams
While sodium content can be high depending on the brand, beef jerky can be a valuable source of protein, minerals and B vitamins for breastfeeding mothers. Focus on low sodium varieties if sodium intake is a concern.
Tips for Enjoying Beef Jerky While Breastfeeding
Here are some tips to keep in mind if eating beef jerky while breastfeeding:
- Hydrate Well – Drink extra water before and after eating to avoid dehydration
- Read Labels – Check for low sodium and nitrate-free options
- Eat in Moderation – 1 to 2 ounces provides protein without excess sodium
- Buy Reputable Brands – Major national brands adhere to stricter safety standards
- Pair With Fruits or Veggies – The vitamin C helps absorb iron from the jerky
- Avoid DIY Jerky – Homemade jerky carries a higher risk of bacteria
Choosing high quality packaged jerky and proper hydration minimizes any potential risks. Beef jerky can provide protein, vitamins and minerals without the need for refrigeration.
Signs of a Possible Reaction in Baby
It’s quite rare for a breastfed baby to react negatively to a food their mother eats. But babies with allergies or sensitivities may experience symptoms like:
- Spitting up or vomiting
- Gassiness or abdominal cramping
- Fussiness or crying
- Reflux symptoms
- Rash or hives
- Loose stools or diarrhea
- Blood in stool
- Congestion or respiratory symptoms
If you notice any signs of an adverse reaction after eating beef jerky, stop consuming it and contact your pediatrician. But again, severe reactions are very unlikely.
Best Practices for Eating While Breastfeeding
Follow these general food safety tips as a breastfeeding mom:
- Vary Your Diet – Eat a diverse mix of healthy foods.
- Read Labels – Be aware of ingredients and preservatives.
- Eat to Hunger – Don’t force feed or restrict calories.
- Stay Hydrated – Drink when thirsty and with meals.
- Monitor Baby – Note any possible reactions to mom’s diet.
- Talk to Your Doctor – Ask about any special dietary needs.
Avoid drastic limitations or elimination diets unless medically indicated. Focus on nutrients to support nursing and eat according to your appetite.
The Bottom Line
Beef jerky can absolutely be part of a healthy breastfeeding diet. As with any food, proper handling and storage is important. But there are no ingredients in beef jerky that require it to be completely avoided while nursing. Eat high quality jerky in moderation along with plenty of fluids. It provides easy protein and nutrients for the breastfeeding mom and baby. Keep an eye out for any signs of sensitivity in baby, but severe reactions are very rare. Beef jerky is a convenient, tasty snack that can give you an energy boost during busy days with your little one.
Foodborne illness and toxoplasma
Foodborne illness, also known as food poisoning, can happen to anyone, but your chances are higher because being pregnant can mess up your immune system. And as a result, your body may have difficulty fighting off bacteria that can make you sick.
This includes bacteria that causes illnesses like toxoplasma. Not only can you get sick, but your baby may be affected, too.
You’re probably thinking: Beef jerky isn’t raw, so what’s the big deal?
While it’s true that jerky isn’t raw, it’s also not cooked in the traditional sense.
Cooking meat at a high temperature helps kill bacteria that can make you sick. Jerky is dried meat, and the reality is, drying meat might not kill all bacteria. When you buy jerky at the store, you can’t be sure of the temperature it was dried at.
So each time you take a bite of jerky, you’re essentially gambling with your health.
Toxoplasmosis is a common infection, and in healthy people, it doesn’t usually cause serious problems. Some people don’t even realize they have the infection, especially since it can clear up on its own.
But because this sickness can cause birth defects, you should do everything you can to stay away from toxoplasmosis while vous are pregnant. This means not eating beef jerky, washing your hands after handling undercooked meat, and washing fruits and vegetables before eating them.
8 Surprising Health Benefits Of Beef Jerky
FAQ
What is forbidden to eat while breastfeeding?
What foods can upset baby through breastmilk?
Is it safe to eat beef jerky while pregnant?
Can breastfeeding moms eat beef?
Is it safe to eat deli meat while breastfeeding?
For nine months, you carefully avoided deli meat, hot dogs, and unpasteurized cheese (and all the other non-pregnancy-friendly foods) to keep baby safe and healthy while pregnant. Here’s the 411 on what is and isn’t safe to consume while breastfeeding.
Can I eat a lot of food while breastfeeding?
In general, no foods are off-limits. Instead, women are recommended to eat a balanced, varied diet. Still, there are some foods and beverages that you may want to limit while breastfeeding. Here are 5 foods to limit or avoid while breastfeeding, as well as tips for how to tell if your diet is affecting your baby.
Can you eat fish while breastfeeding?
Breast milk does filter out some mercury from most fish, O’Connor adds. However, the exceptions—and the fish that are labeled as foods to avoid while breastfeeding, according to the CDC —are shark, swordfish, tilefish, big eye tuna, and king mackerel.
Which fish should you avoid while breastfeeding?
The following fish should be avoided while breastfeeding, according to the CDC: shark, swordfish, tilefish, big eye tuna, and king mackerel. These older, bigger, top-predator fish contain the highest levels of mercury, which can pass to the baby through your breast milk.