Beef jerky
Portable, shelf-stable protein. Modern lean brands have about half this fat; check labels for sodium.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Beef jerky for gym-goers
Per 100 g, beef jerky provides 410 kcal, 33.2 g protein, 11 g carbohydrate (1.8 g fiber, 9 g sugars) and 25.6 g fat (10.9 g saturated). With 8.1 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 oz, about 28 g) comes to roughly 115 kcal and 9.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Beef jerky
Beef jerky is lean beef marinated, seasoned and dried until shelf-stable. Drying concentrates everything: per 100 g it has several times the protein of fresh beef, plus a lot of sodium and, depending on the recipe, added sugar.
In a gym diet
No fridge needed, which is the whole appeal. A 28 g serving provides around 9 g of complete, leucine-rich protein for roughly 115 kcal, handy for travel, hiking and long workdays when other protein isn't around. The chewiness slows you down, and some people find that more satisfying. On a cut, pick leaner brands, because fat content varies widely.
Preparation and cooking
You eat it as is. Homemade jerky uses lean cuts sliced thin, marinated and dried in a dehydrator or low oven. It loses most of its water, so around 2.5 to 3 kg of raw beef yields roughly 1 kg of jerky; don't log jerky weight as if it were fresh beef.
Buying and storage
Compare sodium and sugar per serving and check the fat, since some brands are far leaner than this entry. After opening, follow the label; many need refrigeration and should be eaten within a few days.
Things to watch
Sodium is very high, and research links processed red meats to higher health risks when eaten in large amounts, so keep jerky occasional. Marinades often include soy sauce, which brings soy and wheat gluten.
Meal ideas
- Hiking pack: beef jerky, an apple and a small bag of mixed nuts.
- Desk snack: jerky with baby carrots and a small yogurt.
- Road-trip lunch: jerky, wholegrain crackers and a cheese stick.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Zinc (74%), Vitamin B12 (42%), and Iron (30%).
Good source (10–19% DV per 100 g): Potassium (13%) and Magnesium (12%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 8.1 g | #2 of 14 |
| Protein per 100 g | 33.2 g | #1 of 14 |
| Fiber per 100 g | 1.8 g | #8 of 14 |
| Lowest calories per 100 g | 410 kcal | #12 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
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360 kcal · P 33 · C 37 · F 11
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62 kcal · P 3.5 · C 10.4 · F 1
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→Coconut water
19 kcal · P 0.7 · C 3.7 · F 0.2
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Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in beef jerky?
Beef jerky has about 410 kcal per 100 g, or roughly 115 kcal per 1 oz (28 g).
How much protein is in beef jerky?
About 33.2 g of protein per 100 g and 9.3 g per 1 oz. That works out to 8.1 g per 100 kcal, so it's a moderate protein source.
Is beef jerky good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is beef jerky a good protein snack?
Yes. It's protein-dense, complete and shelf-stable, which makes it practical on the road. The trade-offs are high sodium, possible added sugar and variable fat, so read labels.
Is homemade jerky safe?
It can be if you prepare it correctly. USDA guidance recommends heating the meat to a safe internal temperature before or after drying to kill pathogens, because low-temperature drying alone may not be enough.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.