Is Your Favorite Jerky Hiding a Shocking Amount of Sugar? Discover the Hidden Dangers Now!

Medically reviewed by Lindsey DeSoto, RD

Meat sticks and jerky are considered processed meats.
Credit: Photography By Tonelson / Getty Images

Meat sticks and jerky have gained popularity among health-conscious snackers for their high protein content and convenience. These portable snacks, typically made from beef or pork, as well as turkey, chicken, bison, and even salmon, are easy to grab on the go. However, the question remains: Are they genuinely a healthy choice?

According to registered dietitian Morgan Walker, MS, RD, LDN, jerky and meat sticks provide an impressive amount of protein—about 8 to 12 grams per serving—while being relatively low in calories, typically ranging between 70 and 120 calories per serving. They are also rich in essential nutrients like iron, potassium, vitamin B12, and zinc. Walker notes that their convenience makes them a practical alternative when other protein-rich snacks, like cottage cheese or Greek yogurt, require refrigeration.

Despite these benefits, caution is warranted. Meat sticks and jerky are classified as processed meats, primarily due to methods used for preservation, such as curing and drying. Registered dietitian Hannah Anderson, MS, RD, from WellTheory, explains that these processed foods often contain added sugars, high sodium levels, and various additives. Emerging research has linked ultra-processed foods, particularly processed meats, to increased risks of several health issues, including certain cancers, dementia, type 2 diabetes, and heart disease. For instance, studies show that consuming about 1.8 ounces of processed meat daily can elevate the risk of colorectal cancer by approximately 18%.

However, it's essential to differentiate between various types of processed meats. Anderson emphasizes that not all processed meats pose the same health risks. While options like bacon and heavily processed deli meats often contain carcinogenic preservatives such as nitrates or nitrites, higher-quality jerky and meat sticks tend to be made with simpler ingredients and are minimally processed.

So, should you incorporate jerky and meat sticks into your diet? Experts advocate for moderation. Walker advises viewing these snacks as occasional indulgences rather than primary protein sources. Anderson concurs, suggesting that a daily serving of high-quality meat sticks and jerky can be fine within a balanced diet but cautions against consuming lower-quality options, which often contain excessive sodium and preservatives.

When selecting meat snacks, Anderson recommends looking for products with short, simple ingredient lists, minimal added sugars, and lower sodium content. She also advises against choosing items with added nitrates or nitrites, artificial preservatives, and other chemical additives. In essence, opting for snacks with recognizable, whole-food ingredients is the best way to ensure a healthier choice.

In conclusion, while jerky and meat sticks can offer a convenient, protein-rich snack option, it’s crucial to approach them with awareness. By choosing high-quality varieties and consuming them in moderation, you can enjoy these popular snacks without compromising your health. As always, a balanced diet remains the cornerstone of good nutrition.