Calories in Beef Jerky: Nutrition Facts & Serving Sizes
Per 1 piece, large (20g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Beef jerky is a dried, cured meat snack made from lean cuts of beef that have been marinated and dehydrated to remove moisture. One ounce (28g) of beef jerky contains 116 calories, making it a calorie-dense but highly portable and protein-rich snack. Per 100g, it delivers 410 calories, 33.2g of protein, 25.6g of fat, and 11g of carbs. Sodium is very high at 1,785mg per 100g, with a single ounce contributing over 500mg. Zinc stands out at 8.1mg per 100g, covering a large portion of the daily requirement for testosterone production and immune function. Iron is also notable at 5.4mg per 100g. Beef jerky is one of the highest-protein snacks available by weight, making it a popular choice for anyone hitting the gym who needs a convenient, shelf-stable protein hit between meals.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece, large (20g) | 82 | 6.6g | 2.2g | 5.1g | 0.4g |
| 1 oz (28g) | 116.4 | 9.4g | 3.1g | 7.3g | 0.5g |
| 1 oz (28g) | 116.4 | 9.4g | 3.1g | 7.3g | 0.5g |
| 100g | 410 | 33.2g | 11g | 25.6g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 410 | 21% |
| Protein | 33.2g | 66% |
| Total Fat | 25.6g | 33% |
| Saturated Fat | 10.9g | 55% |
| Total Carbohydrates | 11g | 4% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 9g | 18% |
| Sodium | 1785mg | 78% |
| Cholesterol | 48mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 10.9g | 4% |
| Cholesterol | 48mg | 16% |
| Calcium | 20mg | 2% |
| Iron | 5.4mg | 30% |
| Potassium | 597mg | 13% |
| Vitamin D | 0.3mcg | 2% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 51mg | 12% |
| Phosphorus | 407mg | 33% |
| Zinc | 8.1mg | 74% |
| Selenium | 10.7mcg | 19% |
| Folate | 134mcg | 34% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.7mg | 11% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Beef Jerky
Beef jerky is the go-to portable protein snack for a reason. With 33.2g of protein per 100g, it is one of the most protein-dense snack foods you can find without refrigeration. For those who need to hit high daily protein targets but spend a lot of time on the go, beef jerky fills a genuine gap.
Zinc at 8.1mg per 100g is a standout micronutrient. Zinc plays a critical role in testosterone synthesis, immune function, and protein metabolism. One ounce of beef jerky covers around 74% of the daily zinc requirement, making it one of the best dietary sources of this mineral.
Iron at 5.4mg per 100g supports hemoglobin production and oxygen transport to working muscles. For anyone training hard, maintaining adequate iron levels helps prevent fatigue and supports endurance performance.
Phosphorus at 407mg per 100g contributes to ATP energy production and bone mineralization. Potassium at 597mg per 100g provides electrolyte support, partially offsetting the high sodium content.
Vitamin B12 at 1mcg per 100g supports nerve function, red blood cell formation, and energy metabolism. Beef is one of the primary dietary sources of B12, which is not available from plant foods.
The main limitation is sodium at 1,785mg per 100g. One ounce already provides over 500mg, so it is best treated as an occasional snack rather than a daily staple, especially during cutting phases when water retention is a concern.
Dietary Considerations
Beef jerky is not vegan or vegetarian as it is made from beef. It is generally gluten-free, though some brands use soy sauce or other gluten-containing marinade ingredients, so label-checking is important. It is not keto-friendly in large quantities due to the carb and sugar content from marinades (11g carbs per 100g), but small portions fit within keto limits. The very high sodium content (1,785mg per 100g) is a significant consideration for anyone managing blood pressure or water retention. It is not suitable for low-sodium diets in meaningful quantities.
Daily Intake (100g)
100g of beef jerky provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in beef jerky?
Beef jerky contains 410 calories per 100g. One ounce (28g) has approximately 116 calories, and one large piece (20g) has about 82 calories. It is calorie-dense by weight due to the removal of water during the drying process.
Is beef jerky good for weight loss?
Beef jerky can fit into a weight loss diet as a high-protein, portable snack. Its protein content (33.2g per 100g) promotes satiety and helps preserve lean muscle during a caloric deficit. The main concern is its very high sodium content, which can cause water retention that obscures fat loss on the scale.
How much protein is in beef jerky?
Beef jerky contains 33.2g of protein per 100g. One ounce (28g) provides approximately 9.4g of protein. It is one of the most protein-dense snacks available and is particularly valuable as a convenient high-protein option that requires no refrigeration.
Is beef jerky high in sodium?
Yes, beef jerky is extremely high in sodium at 1,785mg per 100g. A single ounce (28g) contains about 507mg of sodium, which is over 20% of the recommended daily intake. People managing blood pressure or water retention should limit intake.
Is beef jerky keto-friendly?
Beef jerky contains 11g of carbs per 100g from marinade ingredients like sugar and honey. One ounce (28g) contributes about 3.1g of carbs. It can fit into a keto diet in small portions, but you should check the label as carb content varies significantly between brands and flavors.
What is the best beef jerky for muscle building?
For muscle building, look for beef jerky with the highest protein-to-calorie ratio and the lowest sugar content. Plain or original flavor jerky typically has less sugar than teriyaki or sweet varieties. One ounce of standard beef jerky provides 9.4g of protein for 116 calories, which is an efficient protein-to-calorie ratio.
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