Beef jerky is a popular snack food. It is made from lean cuts of beef that are marinated with various spices, sauces, and other additives. It then undergoes many processing methods including curing, smoking, and drying. After that, it is packaged for sale. It makes for a tasty and convenient snack to have on-the-go. Is it safe for everyone, though – specifically those with celiac disease or a gluten intolerance?
Beef jerky is considered gluten-free. However, some manufacturers add flavorings and seasonings which may not be gluten-free, so it is always important to always check the ingredients and label. The best gluten-free alternatives to beef jerky include Chomps Snack Sticks, Chomps Salt and Pepper Venison, Chomps Pepperoni Seasoned Turkey, Stryve Air-Dried Beef Slices, and Field Trip Jerky.
In this article, we’ll discuss the nutritional value of beef jerky, as well as other gluten-free alternatives. Let’s dig in!
Is Beef Jerky Healthy?
Overall, beef jerky is a healthy and nutritious snack. One single ounce of beef jerky contains the following nutrients:
- Calories: 116
- Protein: 9.4g
- Total fat: 7.3g
- Total carbs: 3.1g
Beef jerky also contains 12% of your daily value of vitamin b12, 4% of your daily value of potassium, 3% of your daily value of magnesium, and more.
Due to the fact that beef jerky is high in protein and low in carbs, it has a healthier nutritional composition than most other snack foods. That also makes beef jerky suitable for various diets including low carb and paleo diets.
Beef jerky is also high in various minerals including zinc and iron, which are vital for many functions like immune and energy level support.
Lastly, beef jerky has a long shelf life and is very portable, which makes it the ideal snack for travel, backpacking, and any other situation where you have limited access to food and are in need of a protein hit.
The Downside Of Beef Jerky
Although beef jerky is a nutritious snack, it is a snack that should be consumed in moderation.
Beef jerky is high in sodium. One single ounce of beef jerky contains approximately 22% of your daily sodium allowance. Excessive sodium intake can cause many health problems including increased risk of stroke and heart disease, high blood pressure, and more.
In addition to its high sodium content, beef jerky is also highly processed. Many studies have shown a connection between diets that are high in processed and cured red meats like beef jerky and a higher risk of many cancers including gastrointestinal cancer.
Lastly, a recent study showed that dried, cured meats like beef jerky may be contaminated with toxic substances known as mycotoxins, which are produced by fungi that grow on meat. Researched has found a connection between mycotoxins and cancer.
Popular Beef Jerky Brands
Jack Link’s Original Beef Jerky
One of the most popular beef jerky brands on the market, Jack Link’s original beef jerky is not gluten-free as it contains wheat.
These are the ingredients found in Jack Link’s Original Beef Jerky:
- Beef
- Water
- Brown sugar
- Contains 2% or less of: sugar, salt, soy sauce, beef stock, flavors, pineapple powder
Here is some important nutritional information to note for this brand (per 1oz serving):
- Calories: 80
- Total fat: 1g
- Cholesterol: 25mg
- Sodium: 510mg
- Total carbs: 5g
- Total sugars: 5g
- Protein: 10g
Tillamook Country Smoker Beef Jerky
Good news! Not only does this beef jerky not contain any sugar, it is also labeled gluten-free.
These are the ingredients found in Tillamook Country Smoker Beef Jerky Zero Sugar Original:
- Beef
- Gluten-free soy sauce
- Beef brother
- Flavorings
- Vinegar
- Cultured celery powder
- Granulated garlic
- Salt
Here is some important nutritional information to note for this brand (per 1oz serving):
- Calories: 70
- Total fat: 1.5g
- Cholesterol: 30mg
- Sodium: 500mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 14g
Lorissa’s Kitchen Original Beef Steak Strips
Sweetened with cane sugar, Lorissa’s Kitchen beef steak strips are gluten-free.
These are the ingredients found in Lorissa’s Kitchen Original Beef Steak Strips:
- Beef
- Water
- Cane Sugar
- Contains 2% or less of: soy sauce, sea salt, dried garlic, black pepper, celery extract, natural flavors, pineapple powder
Here is some important nutritional information to note for this brand (per 1oz serving):
- Calories: 80
- Total fat: 2g
- Cholesterol: 20mg
- Sodium: 330mg
- Total carbs: 6g
- Total sugars: 5g
- Protein: 10g
How To Make Beef Jerky At Home
You might think that making your own beef jerky at home would be a difficult task. However, that is not the case. It is actually quite simple to make your own beef jerky. Making your own beef jerky at home allows you control every ingredient that goes into it, which usually makes it healthier than store-bought beef jerky. Also, if you follow a gluten-free diet, making your own beef jerky at home allows you to make sure that the beef jerky you are consuming is safe for you.
- To make your own beef jerky at home, start by using a lean cut of beef such as top round, eye of round, bottom round, sirloin tip, or flank steak, and slice the beef into thin slices.
- After slicing the beef into thin slices, you will want to marinate the strips in herbs, spices, and/or sauces of your choice.
- Once the beef strips have been marinated, you are going to pat them dry to remove any excess marinade and place them in a meat dehydrator at 155-165 degrees for approximately 4-5 hours depending upon the thickness of the meat. If you do not have a meat dehydrator, have no fear. You do not need to go out and purchase one. You can achieve the same results by simply using your oven at a low temperature – approximately 14-170 degrees – for 4-5 hours depending upon the thickness of the meat.
If you do not plan on eating your homemade beef jerky for about a week or so after you make it, it is best to keep it in the freezer.
Healthy Beef Jerky Alternatives
If traditional beef jerky is too unhealthy for your liking and the idea of making it yourself is too overwhelming, do not worry. There are plenty of healthy alternatives to beef jerky available on the market for you to enjoy.
Chomps
Chomps snack sticks are 100% grass-fed beef, turkey and venison. They are certified gluten-free as well as paleo and whole30-approved.
Chomps snack sticks come in a variety of flavors including original beef, pepperoni seasoned turkey, jalapeno beef, salt and pepper venison, Italian-style beef, and so much more.
These are the ingredients found in Chomps Original Beef Snack Sticks:
- 100% grass-fed beef
- Water
- Sea salt
- Encapsulated lactic acid
- Celery juice
- Black pepper
- Red pepper
- Garlic powder
- Coriander
All of the ingredients are stuffed in a beef collagen casing.
Here is some important nutritional information to note for this brand (per 1 stick serving):
- Calories: 90
- Total fat: 6g
- Cholesterol: 25mg
- Sodium: 290mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 9g
Chomps Salt And Pepper Venison
Now that you know what to expect nutrition wise from Chomps beef snack sticks, let’s take a look at Chomps venison snack sticks.
These are the ingredients found in Chomps Salt and Pepper Venison Snack Sticks:
- 100% grass-fed venison
- 100% grass-fed beef
- Water
- Sea salt
- Encapsulated lactic acid
- Celery juice
- Black pepper
- Red pepper
- Garlic powder
- Coriander
All of the ingredients in Chomps Salt and Pepper Venison Snack Sticks are stuffed into a beef collagen casing.
Here is some important nutritional information to note for this brand (per 1 stick serving):
- Calories: 90
- Total fat: 6g
- Cholesterol: 30mg
- Sodium: 290mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 9g
Chomps Pepperoni Seasoned Turkey
Chomps also offers turkey snack sticks in addition to their beef and venison snack sticks, so let’s take a look at one of their turkey options.
These are the ingredients found in Chomps Pepperoni Seasoned Turkey Snack Sticks:
- Free range turkey
- Water
- Encapsulated lactic acid
- Cultured celery powder (celery powder, sea salt)
- Black pepper
- Anise seed
- Chili pepper
- Red pepper
- Fennel seed
- Oregano
- Garlic powder
All of the ingredients in Chomps Pepperoni Seasoned Turkey Snack Sticks are stuffed into a beef collagen casing.
Here is some important nutritional information to note for this brand (per 1 stick serving):
- Calories: 60
- Total fat: 2.5g
- Cholesterol: 30mg
- Sodium: 290mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 10g
Field Trip Jerky
This brand of jerky is made with high quality beef, turkey and chicken, and they come in a variety of flavors including everything bagel beef, cracked pepper turkey, buffalo chicken, original beef, and more.
These are the ingredients found in Field Trip Cracked Pepper All Natural Turkey Jerky:
- Turkey
- Gluten-free reduced sodium soy sauce (water, soybeans, salt, alcohol)
- Brown sugar
- Apple juice
- Pineapple juice
- Water
- Rice wine
- Natural hickory liquid smoke
- Black pepper
- Granulated garlic
- Apple cider vinegar
- Ginger
- White pepper
Here is some important nutritional information to note for this brand (per 1 oz serving):
- Calories: 70
- Total fat: 0g
- Cholesterol: 30mg
- Sodium: 310mg
- Total carbs: 3g
- Total sugars: 2g
- Protein: 12g
Stryve Hickory Seasoned Air-Dried Beef Slices
This all-natural brand is not only gluten-free, but also dairy-free, no MSG, no nitrates, and no preservatives.
These are the ingredients found in Stryve Hickory Seasoned Air-Dried Beef Slices:
- Beef
- Natural smoke flavor (water, hickory smoke concentrate)
- Vinegar
- Contains 2% or less of: salt, raisin juice concentrate, black pepper, white pepper, garlic powder, coriander, clove, nutmeg
Here is some important nutritional information to note for this brand:
- Calories: 90
- Total fat: 2g
- Cholesterol: 30mg
- Sodium: 430mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 16g
Final Thoughts
Beef jerky can be a healthy and nutritious snack, especially when on-the-go. However, it is not always gluten-free and it is not a snack that should be consumed on a regular basis.
Luckily, there are other ways to enjoy beef jerky that is both healthy and safe for those with celiac disease or a gluten intolerance – you can either make the beef jerky yourself at home (it is easier than you may think) or you can try one of the healthier alternatives mentioned in this article like Chomps, Field Trip and/or Stryve.
Related Questions
Is Beef Jerky Keto-Friendly?
Beef jerky can be a great keto-friendly snack because it is high in protein and low in carbs. However, beef jerky is often made from lean cuts of beef, which makes it low in fat. That does not mean you cannot enjoy beef jerky on the keto diet, though. Simply pair it with some nuts or cheese and you are good to go!
Is Beef Jerky Paleo-Friendly?
Beef jerky is the perfect paleo-friendly snack, especially for those who live an active lifestyle on the paleo diet.
Is Beef Jerky Vegan?
No. Beef jerky contains real meat, therefore it is not vegan-friendly.