Jack Links is one of the most popular brands of beef jerky. Their products are readily available in convenience stores and grocery stores across the country. But are these tasty, portable protein snacks actually good for you? While beef jerky can be a convenient source of protein, the high sodium content of most major brands makes it a food to enjoy in moderation. In this article, we’ll take a close look at Jack Links beef jerky, its nutritional content, and whether it deserves a place in a healthy diet.
Nutritional Profile of Jack Links Beef Jerky
Beef jerky is made by taking lean cuts of beef, trimming off the fat, and drying or dehydrating the meat until it develops a chewy, shelf-stable texture. This drying process concentrates the protein and nutrients in beef.
A 1 ounce serving of original Jack Links beef jerky contains 80 calories, 15 grams of protein, 0 grams of carbohydrates, and 0 grams of fat. The protein provides around 30% of the recommended daily value, making beef jerky a nutritious source of protein.
However, that 1 ounce serving also contains 560 mg of sodium. That’s almost 25% of the American Heart Association’s recommended daily limit of 2,300 mg per day. Most health experts recommend limiting sodium to 1,500-2,300 mg per day as part of a heart healthy diet.
Some other nutrients in Jack Links original beef jerky include:
- Iron: 10% DV
- Zinc: 15% DV
- Vitamin B12: 15% DV
- Niacin: 10% DV
- Vitamin B6: 10% DV
So while beef jerky provides protein, it lacks other nutrients like fiber that are important parts of a balanced diet. And the high sodium content is concerning.
Lower Sodium Options
Luckily, Jack Links does offer some lower sodium varieties for people watching their salt intake:
- Old Fashioned Beef Jerky – 480mg sodium per serving
- 50% Less Sodium Beef Jerky – 280mg sodium per serving
- Teriyaki Beef Jerky – 480mg sodium per serving
- Peppered Beef Jerky – 480mg sodium per serving
These products provide the same protein content while cutting back on some of the salt. The 50% less sodium option has about half the salt content of the original.
Other Health Impacts
Aside from sodium content, some other factors determine whether frequent beef jerky consumption fits into a healthy lifestyle. Here are a few things to consider:
Nitrates/Nitrites
Many beef jerky products contain sodium nitrate or sodium nitrite to preserve color and extend shelf life. In large amounts, these chemical preservatives may be linked to increased cancer risk. However, beef jerky contains far less than processed meats like bacon or deli meats. Still, nitrate-free jerky may be a safer choice.
Carcinogens
The drying process to make jerky produces carcinogens like PAHs and HCAs through smoke or high heat. Proper processing can reduce carcinogen formation, but it’s something to be aware of for heavy jerky consumers.
Sugar Content
Teriyaki or honey flavored jerky often contains added sugars, increasing the calorie content. For example, Jack Links teriyaki jerky has 9g of sugar per serving. The American Heart Association recommends limiting added sugar to no more than 25g per day for women and 36g for men. So those sugars can add up quickly.
Fat Content
While traditional jerky is very lean, some premium styles are made with fattier cuts of meat and can contain 3-5g of fat per serving. This isn’t a huge concern but the calories from fat should be taken into account.
Nutritional Value
Despite containing protein, jerky lacks the vitamins, minerals, fiber and phytochemicals found naturally in whole foods like fruits, vegetables, whole grains, beans, nuts and seeds. Relying on jerky over these healthier options can make it difficult to meet all nutritional needs.
Processed Meat Intake
The World Health Organization has classified processed meats including jerky as Group 1 carcinogens. Health experts recommend limiting intake of processed meats for cancer prevention.
Oral Health
The tough, chewy texture of jerky can potentially damage teeth and orthodontic appliances. Sticky, sugar-laden flavors may contribute to cavities. Proper dental hygiene is important for jerky lovers.
Benefits of Beef Jerky
Now that we’ve covered the potential downsides, here are a few benefits this popular snack can offer:
Convenience
Jerky is lightweight, shelf-stable, and easy to snack on the go. It provides a quick protein boost without preparation.
satiety
Protein increases satiety and reduces appetite compared to other macros. Jerky can help satisfy hunger for hours between meals.
Muscle Building/Recovery
Active individuals need extra protein for muscle repair and growth. Jerky offers an easy way to add protein compared to cooking meat.
Lower Carb
Beef jerky contains zero carbs, an advantage for low carb and keto diets. The protein helps stabilize blood sugar as well.
Variety
Jerky comes in a wide array of flavors from sweet to savory. There are options for many palates.
Nutrient Density
Drying condenses the nutrients in beef. Jerky offers more nutrition in a small serving compared to fresh meat.
Shelf Stable
Properly dried jerky resists spoilage at room temperature. It’s easy to keep on hand for months.
Healthier Jerky Tips
If you want to include jerky in your diet, here are some tips for choosing the healthiest options:
– Seek low or no sodium varieties
– Avoid added sugars/teriyaki glazes
– Look for all natural ingredients
– Opt for grass-fed over conventional beef
– Choose organic to avoid nitrates/nitrites
– Stick to lean cuts like flank steak
– Watch portion sizes and limit to 1-2 ounces per day
– Drink plenty of water to stay hydrated
– Brush teeth after eating to prevent cavities
– Consume as part of a diet high in whole foods
Jerky Alternatives
You don’t have to give up chewy, high protein snacks to cut down on jerky intake. Here are some healthier alternatives:
DIY Jerky
Make jerky at home with lean meat and spices so you control the ingredients. A dehydrator makes perfectly dried jerky.
Turkey/Chicken
Poultry jerky has a similar texture with less fat and often lower sodium. Wild caught salmon jerky is also an option.
Vegetarian “Jerky”
Brands like Louisville Vegan Jerky use ingredients like mushrooms, vital wheat gluten and soy to mimic the chew and flavor of real jerky.
Biltong
This South African style air dried meat is lower in sodium without the sauces and sugars of jerky.
Pemmican
A mix of dried meat, fat and berries that provides long-lasting energy. It’s a traditional native food high in protein.
Protein Bars
Look for options under 200 calories with at least 10g protein and low sugar. Kind Protein bars are a tasty choice.
Nuts/Seeds
An ounce of nuts or seeds provides 4-8g of plant-based protein. Opt for unsalted and unsweetened varieties.
Edamame
The immature soybeans are high in protein, fiber and nutrients. Buy them shelled and frozen for an easy snack.
Hummus & Veggies
Pair fiber- and nutrient-rich raw vegetables like carrots and bell peppers with protein-packed hummus.
Cottage Cheese
Low-fat cottage cheese provides sustained protein with a mild flavor. Top with fruit for more nutrients.
Greek Yogurt
Choose plain, nonfat Greek yogurt for around 15-20g protein per 6 ounce serving. Add your own fruit instead of buying flavored.
Conclusion
Beef jerky can be part of a healthy diet when consumed in moderation, but it shouldn’t be a dietary staple. Lower sodium varieties are the best option. Due to concerns over sodium, preservatives and lack of nutrition, jerky alternatives like nuts, yogurt and edamame can provide safer sources of protein. With mindful portion sizes and proper dental hygiene, beef jerky can still be enjoyed as part of an overall varied, whole food diet. Just don’t make it your main protein fuel.