Rachel Binkley is a registered dietitian who helps individuals develop healthy habits that fit into their lifestyle. She recommends adequate intakes of all micronutrients to help prevent deficiency as well as chronic conditions that may arise. You can keep up with her recipes, lifestyle, and more on Instagram or her blog, S'more Satisfaction.
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Beef, for instance, is high in protein but also quite high in fat. Venison or bison, on the other hand, are leaner and have a more unique gamey flavor. Fish jerky can sometimes be high in fat, but those fats are heart-healthy Omega-3s.
Another way to determine the nutrition of the meat that you’re eating is by looking for labeling that states the meat has been “grass-fed and finished” and is hormone- and antibiotic-free. Meats raised in conventional mass agriculture are often pumped full of chemicals and fed foods that lead to lower nutritional values.
However, the likelihood of nitrates and nitrites in food causing cancer is very low, so there is no need to completely cut them out of your diet. Note that many nitrate-free options still contain plant-based nitrites, so no matter what type of jerky you go for, eat in moderation.
As a general all-around good measure, look for jerkies that have ingredient lists that only include things you yourself might use in the kitchen. Particularly if you’re going for a flavored jerky, it’s important to carefully read the label.
Too much of any one of these ingredients—sodium, sugar, and salt—can lead to heart and overall health issues in the future. That's why you should always eat in moderation, but also try to find the healthiest options.
To ensure that you’re not consuming too much sodium, look for jerkies that have less than 500 milligrams of sodium per serving (though that’s still about 20% of your daily recommended amount!). Be sure to also check serving size.
In addition, sugar is added in tandem with sodium to give jerkies their distinctive savory edge. Consumption of too much sugar can affect your blood sugar, is linked to heart disease, and relates to diabetes management. Try to look for jerky that uses natural sweeteners, such as honey or maple syrup, and with under 5 grams of sugar.
You may also want to be conscious of how much fat is in your jerky, as a high intake of fat can lead to cardiovascular disease. Jerkies with higher fat content can taste more succulent and soft, but you should aim to look for a low-fat jerky, as your general intake of saturated fat should be kept at 15.5 grams a day.
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Biltong Grass Fed, Tender Beef Snack｜2 oz.
Simple, Sun-dried, No-Fluff Beef Jerky
Korean BBQ Pork Jerky｜1.5 oz., 12 packs
A Balance of Sweet, Spicy, and Pork
One For Neptune
Wild Caught White Fish Jerky, Fiery Cajun｜2.2 oz
Made of Sustainably Caught White Fish
Wild West Jerky
Wood-Smoked Buffalo Jerky｜2 oz.
All-Natural, Woodsmoked Buffalo Jerky
People’s Choice Beef Jerky
Old-Fashioned Original Beef Jerky｜16 oz.
Buy Beef Jerky in Bulk
Beef Sticks｜1 oz., 12 count
Stick-Style for On-the-Go
The New Primal
Free-Range Chicken & Maple Meat Sticks for Kids｜5 sticks, 8 count
Kids and Adults Can Enjoy This Snack
Keto Meat Sticks, Salt and Pepper Pork｜12 pack
Pork-Based, High-Fat, and Keto-Friendly
Meat and Veggie Bars, Mediterranean Lamb｜1 oz., 10 count
Fruit and Veggie-Infused Jerky
More Than Just Original Turkey Jerky｜14 oz.
A Turkey Jerky That's Super Soft and Lean
Jerkies are great for the occasional snack, but sometimes they aren't satisfying enough. For more variety in your healthy snacking routine, why not try one of the options below?
No. 1: Ayoba｜Biltong Grass Fed, Tender Beef Snack｜2 oz.
No. 2: Golden Island｜Korean BBQ Pork Jerky｜1.5 oz., 12 packs
No. 3: One For Neptune｜Wild Caught White Fish Jerky, Fiery Cajun｜2.2 oz
No. 4: Wild West Jerky｜Wood-Smoked Buffalo Jerky｜2 oz.
No. 5: People’s Choice Beef Jerky｜Old-Fashioned Original Beef Jerky｜16 oz.
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