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Beef Jerky Calories
High protein, low fat, long shelf life, snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef Jerky (28 g) has 115 calories. That works out to 410 calories per 100 g. It contains 2.5 g of carbs, 9.2 g of protein, 7.6 g of fat and 0.1 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beef Jerky Nutrition Facts
Selected: 1 piece (medium) · 28 g
115
KCAL / 28G
Carbs
2.5g
· 1% DV
Protein
9.2g
· 18% DV
Fat
7.6g
· 10% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 32% · Fat 59%
Beef Jerky nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.06 g | |
| Sodium | 498 mg | 22% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 9.2 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Beef Jerky?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 115 kcal |
| 1 piece (extra small) | 10 g | 41 kcal |
| 1 piece (small) | 15 g | 62 kcal |
| 1 serving (medium) | 30 g | 123 kcal |
| 1 piece (large) | 45 g | 185 kcal |
| 1 serving (large) | 50 g | 205 kcal |
| 1 pack (whole) | 70 g | 287 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (jumbo) | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Beef Jerky
What is Beef Jerky?
Beef Jerky is thinly sliced beef seasoned and dried until it becomes chewy and shelf-stable. Onion-flavoured versions get their taste from onion or seasoning, and are eaten as a ready-to-eat snack.
How is Beef Jerky made?
Beef Jerky is made by slicing beef thinly, seasoning it, and drying it under controlled conditions to remove moisture. For homemade jerky, use a tested food-safety recipe that specifies how to heat and dry the meat properly.
Is Beef Jerky healthy?
Beef Jerky can be a convenient, protein-rich snack, but it is still a seasoned meat product and may contain substantial sodium. It works best as one part of a varied diet rather than a replacement for less salty foods.
Does Beef Jerky need to be refrigerated?
Unopened Beef Jerky usually does not need refrigeration if its package says it is shelf-stable. After opening, follow the storage instructions on the package, seal it tightly, and refrigerate it if the manufacturer directs you to.
How long does Beef Jerky last?
The shelf life of Beef Jerky varies with its moisture level and packaging. Use the date printed on an unopened pack, and follow its after-opening instructions; discard jerky if the package is damaged or the product smells or looks unusual.
Can you freeze Beef Jerky?
Yes, Beef Jerky can be frozen in an airtight package. Thaw it in the refrigerator while still sealed to limit moisture on the surface. Freezing may change its texture slightly, so portioning it before freezing can be convenient.
Why is Beef Jerky so tough?
Beef Jerky is tough because drying removes much of the water from the meat, leaving a dense, chewy texture. Tear it into smaller pieces or let it soften in a hot dish if it is difficult to chew.
Is Beef Jerky high in sodium?
Beef Jerky often contains plenty of salt because it is seasoned and preserved, though amounts vary by product. People limiting sodium should compare the package information and choose a smaller serving rather than assuming all jerky is alike.
Can dogs eat Beef Jerky?
No, onion-seasoned Beef Jerky should not be given to dogs. Onion can be toxic to them, and jerky’s salt and other seasonings are also unsuitable. Contact a veterinarian if your dog has eaten some, especially a large amount.
Can you make Beef Jerky at home?
Yes, Beef Jerky can be made at home with thin beef slices, seasonings, and controlled drying. Use a reliable food-safety recipe that gives proper heating instructions; simply drying meat at a low temperature may not make it safe.
Beef Jerky Vitamins & Minerals
Vitamins
B12
0.62µg · 26% DV
B6
0.13mg · 8% DV
B3
1.15mg · 7% DV
B2
0.05mg · 4% DV
Minerals
Sodium
498mg · 22% DV
Phosphorus
92mg · 13% DV
Zinc
1.18mg · 11% DV
Selenium
4.76µg · 9% DV
Potassium ⭐
134mg · 4% DV
Beef Jerky Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Jerky
To burn the 115 calories in 1 piece (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beef Jerky?
Beef Jerky is thinly sliced beef seasoned—in this version, with onion—and dried to make a savoury snack that keeps well. The style is closely associated with North America, where jerky is a familiar portable food for road trips, hikes and quick bites between meals.
It has a chewy, fibrous texture and a concentrated, salty, onion-forward flavour. Enjoy it on its own, or pair a few pieces with fresh vegetables or fruit for a more balanced snack. It provides plenty of protein, but is also energy-dense, so a modest portion is often enough.
How Nutritious Is Beef Jerky?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beef Jerky Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Jerky Contain Allergens?
No known major allergens
Which Diets Is Beef Jerky Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Jerky Fat Profile
SATURATED
3.08g
MONOUNSATURATED
3.36g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.