How Many Calories in a Serving of Beef Jerky

The protein in beef jerky volition aid keep you satiated and maintain musculus mass.

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Fun fact: Beef jerky originated equally a food preservation technique, as it allows us to store beef for long periods of time and provides a consistent supply of a nutrient-dense, poly peptide-rich and portable food source.

The tasty snack typically fabricated with lean cuts of beefiness that are sliced into strips and so dehydrated (or dried). Hasty is often prepared using a range of spices and seasonings to add actress flavour.

Only it too contains a range of essential nutrients, including protein, iron, B vitamins and zinc — deeming hasty both a convenient snack and a great fashion to assistance fuel our bodies.

Beef Jerky Nutrition Facts

One ounce of beefiness jerky, which is virtually a quarter loving cup, is equal to a single serving. An ounce of manifestly beef jerky contains:

• ​Calories:​ 116
• ​Total fatty:​ 7.iii g
• ​Cholesterol:​ 13.half-dozen mg
• ​Sodium:​ 507 mg
• ​Total carbs:​ 3.ane one thousand
• ​Dietary fiber:​ 0.5 g
• ​Saccharide:​ 2.vi g
• ​Added saccharide:​ ii.half dozen thou
• ​Protein:​

9.4 g

Beef Jerky Macros

• ​Full fat:​ A i-ounce serving of beef jerky has seven.3 grams of total fat, which includes 0.3 grams polyunsaturated fat, iii.2 grams monounsaturated fatty, 3.ane grams saturated fat and 0 grams trans fat.
• ​Carbohydrates:​ A one-ounce serving of beef jerky has 3.i grams of carbohydrates, which includes 0.5 grams of fiber and 2.half-dozen grams of added sugar.
• ​Protein:​ A one-ounce serving of beef hasty has 9.four grams of protein.

Vitamins, Minerals and Other Micronutrients

• ​Zinc​: 21% of your Daily Value (DV)
• ​Vitamin B12​: 12% DV
• ​Folate​: 10% DV
• ​Atomic number 26:​ ix% DV
• ​Phosphorous​: 9% DV
• ​Copper​: vii% DV
• ​Selenium​: 6% DV
• ​Choline:​ 6%
• ​Thiamin (B1)​: iv% DV
• ​Potassium:​ iv% DV
• ​Riboflavin (B2​): 3% DV
• ​Magnesium​: 3% DV
• ​Niacin​: three% DV
• Ane serving of beef hasty is not a significant source of ​vitamin East​ (ane% DV), ​vitamin Thou​ (1% DV) or ​manganese​ (1% DV).

Wellness Benefits of Beef Hasty

Like other beefiness preparations, beef jerky has a rich and varied nutrient contour and contains a wide range of vitamins, minerals and poly peptide.

1. Beef Is Linked to Bolstered Encephalon Wellness

Choline is an essential nutrient that is vital for brain health and information technology's naturally nowadays in some foods, including beef jerky.

Choline is critical during the offset 2 years of life. Higher choline intake past the mother during the 3rd trimester is linked to improved infant processing speed and has lasting beneficial effects on the kid'due south cognitive function, according to the January 2018 issue of the ​FASEB Journal​.

Higher choline intake is also associated with amend cerebral functioning and increased brain white matter hyper-intensity in older adults, according to the National Institutes of Health (NIH).

And people with Alzheimer's affliction take been found to accept lower levels of the enzyme that converts choline into acetylcholine in the brain.

2. Beefiness Jerky Tin Assistance Build and Maintain Muscle

Beef is packed with essential nutrients that can help your torso achieve peak functioning and preserve what you're building. Clocking in with more than than nine grams per ounce, beefiness jerky provides a hefty boost of poly peptide in a pocket-sized corporeality of nutrient.

High-quality, protein-rich foods are vital to edifice, maintain and repairing musculus, which helps optimize the muscle training response both during exercise and subsequently, in the recovery period, according to the NIH.

Research has constitute that a nutrition rich in high-quality protein in the form of lean red meat is prophylactic and effective for enhancing the effects of resistance grooming on lean tissue mass and muscle strength in older women, co-ordinate to a randomized control trial published in the Apr 2014 consequence of the ​American Journal of Clinical Nutrition​.

Enjoying lean cuts of beef in moderation may exist a healthy way to increase protein intake, preserve muscle mass and improve overall diet and food quality.

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Too integral to muscle metabolism is iron, which helps red claret cells deliver oxygen throughout the body, according to the NIH.

Depression levels of atomic number 26 may pb to iron deficiency or iron deficiency anemia, with symptoms such every bit fatigue, weakness, gastrointestinal distress, amnesty issues and impaired cognitive role.

At that place are two principal forms of atomic number 26: non-heme, which comes from fe-fortified foods or constitute-based foods and heme, which is plant in beast products such every bit beef. One ounce of beef hasty provides ix percent of the DV for fe, making it a good way to attain your daily dose.

Tip

Pairing beefiness with plant-based sources of iron similar beans or lentils will help increase your absorption of non-heme iron.

3. Beef Hasty Tin Be a Healthy Function of a Weight Direction Program

Feelings of satiety can have a hugely positive effect on weight management. Research has shown that loftier-quality protein may make yous feel more satisfied after a repast, which can assist prevent overeating.

A higher protein diet has been shown to improve satiety, appetite control and decreased subsequent nutrient intake, co-ordinate to a written report published in the September 2014 outcome of ​Nutrition Periodical​.

In addition, a higher protein breakfast specifically showed lasting effects on satiety throughout the day, every bit shown in a small written report published in the February 2013 upshot of the ​American Journal of Clinical Nutrition​.

Beef Jerky Health Risks

While jerky makes for a loftier-protein snack, y'all'll want to stick to the one-ounce serving size to limit the amount of sodium you accept in.

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Nutrient Allergies

Although uncommon, a meat allergy may develop at whatsoever time in life, and is sometimes caused by a seize with teeth from the Lone Star tick, found predominantly in the Southeastern states, according to the American College of Allergy, Asthma & Immunology.

Speak to an allergist if you lot suspect you lot have a meat allergy. Food allergies can cause severe and life-threatening symptoms, and yous may need to avoid meat and carry an EpiPen with you.

What's more than, beef jerky often contains many additives such as marinades and spices that may be an allergy source.

Drug Interactions

There are no indications of interactions betwixt beef jerky and medications.

Sodium Intake

Store-bought beef jerky typically has a loftier amount of sodium per one-ounce serving (approximately 500 milligrams). The 2015-2020 Dietary Guidelines recommend that sodium is capped at 2,300 milligrams per day every bit function of a salubrious eating blueprint.

Due to jerky'due south loftier table salt content, moderation is important and for people who need to limit thier sodium (such as those with high blood pressure). Just v ounces of jerky exceeds the daily recommendation.

To limit your sodium intake, cull lower-sodium brands or follow our footstep-by-step instructions on how to brand your own, below.

Best Beefiness Hasty Brands to Purchase

• Country Archer Original Beef Jerky ($five.79, Instacart)
• Krave Garlic Chili Pepper Beef Hasty ($five.28, Amazon)
• Perky Jerky Chimichurri Wagyu Beef Jerky ($22, Amazon)
• Prevail Grass-Fed Lemongrass Beef Jerky ($24.99 per 4-pack, Amazon)

Beef Jerky Training and Useful Tips

Beefiness jerky is available nationwide in a range of flavors. Proceed store-bought hasty in its original container until ready to swallow and homemade jerky in a resealable bag or airtight container, both at room temperature.

If unopened, beef hasty should last up to one year while properly stored opened hasty tin last one to ii months.

Jerky is created via dehydrating, or removing moisture so that leaner and enzymes cannot react with the meat and cause it to spoil. Beef hasty tin be fabricated at habitation fairly easily, both with and without a dehydrator. Endeavor this basic recipe for oven-baked homemade beef jerky.

A Homemade Beef Jerky Recipe

1. Thinly slice two pounds lean beef, such as center or top round. If you place it in the freezer for 20 minutes prior to slicing, it will be easier to cut.
2. In a resealable handbag, add 1 teaspoon ground black pepper, 1 teaspoon kosher common salt and optional other flavorings, such as soy sauce, garlic powder or onion pulverization.
3. Add together the sliced beefiness to the bag and toss until evenly coated. Refrigerate for 30 minutes or overnight.
4. Preheat oven to 175 degrees Fahrenheit. Line two big baking sheets with aluminum foil and place wire cooling racks on each.
5. Lay out the beefiness strips on the racks in a single layer. Broil for two hours; then turn beefiness pieces over and cook two more hours.

Now that you lot have your beef jerky, hither are some quick serving ideas.

• Pair with fruit or vegetables for a snack.
• Add to trail mix or granola confined.
• Add to the batter for cornbread or biscuits.
• Add to tomato pasta sauce.
• Saute with onions, peppers and beans then add some broth and simmer.
• Add to stew or chili.
• Utilise as a topping for broiled potatoes or sugariness potatoes.

Alternatives to Beef Jerky

There are many types of jerky available nationwide. Alternative animal proteins include turkey, pork, salmon, alligator, buffalo and venison. Yous tin can even attempt biltong, a goose egg-sugar South African jerky-like snack.

Vegan plant-based varieties are available as well, which are often made from mushroom, tofu, jackfruit, tempeh, eggplant and seitan.

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Source: https://www.livestrong.com/article/400295-beef-jerky-nutrition/

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