Are Meat Sticks and Jerky Healthy Protein Sources?

Reviewed by Lindsey DeSoto, RD

Meat sticks and jerky have gained popularity as protein-rich snacks that are easy to carry. While they provide convenient nutrition, it’s essential to consider their overall health implications. Let’s explore what makes these snacks appealing and what you should be aware of before incorporating them into your diet.

• Meat sticks and jerky are protein-dense snacks that are relatively low in calories.

• Despite their benefits, they fall under the category of processed meats, often containing high levels of sodium, additives, and preservatives.

• Experts recommend enjoying them in moderation, especially when selecting higher-quality brands.

What Ingredients Are in Meat Sticks and Jerky?

Meat sticks and jerky primarily consist of various types of meat. While beef and pork are the most common, options also include turkey, chicken, and even bison or salmon.

In addition to the meat, these snacks often contain a range of seasonings, preservatives, and possibly sweeteners depending on the flavor profile.

Benefits of Meat Sticks and Jerky

These snacks deliver a significant amount of protein in a compact form, remaining relatively low in calories, as highlighted by Morgan Walker, MS, RD, LDN, a registered dietitian.

Typically, these snacks contain about 8-12 grams of protein and 70-120 calories per serving, depending on the brand. They also offer essential nutrients like iron, potassium, vitamin B12, and zinc.

“These products are convenient, shelf-stable, and portable, making them an easy choice when refrigeration isn’t an option, unlike other protein-rich snacks like cottage cheese or Greek yogurt,” noted Walker to Health.

Potential Risks

As they are preserved through methods such as curing or drying, meat sticks and jerky are classified as processed meats, as explained by Hannah Anderson, MS, RD, a registered dietitian at WellTheory.

These processed snacks can include added sugars and high sodium levels, which could pose health risks. Numerous studies have shown that the consumption of ultra-processed foods, including processed meats, may be linked to various health conditions ranging from certain cancers to heart disease. Research indicates that eating approximately 1.8 ounces of processed meat daily can elevate colorectal cancer risk by 18%.

However, Anderson pointed out that not all processed meats carry the same level of risk. “While bacon and many deli meats are often heavily processed and may contain harmful preservatives like nitrates, many high-quality meat sticks and jerky have minimal processing and simple ingredients,” she explained to Health.

Are Meat Sticks and Jerky Healthy Choices?

Meat sticks and jerky can serve as effective, protein-rich snacks when consumed in moderation. “They should be considered a convenient occasional treat rather than a staple protein source,” Walker recommended.

According to Anderson, consuming a daily serving of higher-quality meat sticks or jerky is generally acceptable within a balanced diet. “Heavily processed, lower-quality options should be enjoyed sparingly due to their sodium and preservative content,” she advised.

When selecting meat snacks, aim for options with straightforward ingredient lists, lower sodium levels, and minimal added sugars. Avoid products with artificial preservatives, such as nitrates or nitrites, as well as chemical additives like MSG or corn syrup.

“Opting for items with recognizable, whole-food ingredients will lead you to healthier choices,” she recommended.

For a deeper dive into the topic, visit the original article on Health.