Beef Jerky Nutrition Facts: What a Serving Contains

A one-ounce serving of jerky and a two-ounce bag can look like the same snack, but the larger amount supplies twice the calories, protein and sodium listed per ounce. The nutritional facts for dried beef depend on both portion and recipe, so read the jerky package’s nutrition panel before comparing products.

Beef jerky nutrition label: start with the serving

The nutritional information on a beef jerky package may list values for one ounce while the bag contains two or more servings. If you eat the whole bag, multiply the per-serving amounts by the number of servings consumed. For two servings, 90 calories and 400 milligrams of sodium per serving become 180 calories and 800 milligrams for the bag.

To compare two brands, first put their numbers on the same weight basis. If one label uses one ounce and another uses two ounces, double the first label’s figures or halve the second’s. Then compare the nutritional figures printed on each beef jerky package for the nutrients that matter to you. This is especially useful when packages differ in size or pieces vary in thickness.

On a beef jerky package, the nutrition panel gives a % Daily Value (%DV) for certain nutrients in one labeled serving. The FDA lists a daily value of 2,300 milligrams for sodium. For example, 460 milligrams is 20% of that reference amount. Your own needs may differ, but the same reference makes it easier to compare packages.

A reference profile for dry jerky

The following beef jerky nutrition facts come from the USDA National Nutrient Database, Standard Reference Release 27, entry “Snacks, beef jerky, chopped and formed.” The figures describe one reference product as sold, without a sauce added at serving. One ounce is approximately 28.35 grams; 3.5 ounces is approximately 100 grams. Values are rounded.

This is a reference, not a universal recipe. The USDA record also lists zinc and vitamin B12, while a specific package can differ in its meat, seasoning and moisture. Use the beef jerky nutrition label for that product; the database is helpful when no product-specific label is available.

The sodium figure in this example is about 26% of the FDA’s daily value per ounce. Two ounces would provide about 1,180 milligrams, roughly half that reference. A product with a lower number per equal weight may fit better if you are watching sodium across the day.

Protein, fat and other ingredients

Protein helps build and maintain body tissues, and jerky can provide a convenient portion in a compact package. The sample above contains 9.4 grams per ounce, but the protein content of beef jerky varies. Compare the protein information on each beef jerky package per equal serving weight rather than assuming every bag provides the same amount.

Fat also varies. The USDA sample contains about 7.3 grams of total fat per ounce, including 3.1 grams of saturated fat. Another product may be leaner or richer depending on the meat and recipe. Compare both fat figures on the nutrition panel of each beef jerky package; saturated fat is included within total fat and should not be added to it.

Seasonings can contribute carbohydrate and sugar. The ingredient list may include sugar, honey, soy sauce, spices or smoke flavoring. The label’s total sugars include sugars in the food, while its added sugars line identifies the portion added during processing. A sweet marinade may therefore affect both flavor and the values on the nutrition panel for beef jerky.

The list is also where to check for ingredients you need to avoid. Soy sauce can contain wheat and soy; formulations differ, so examine the actual package. If you have an allergy, follow the ingredient and allergen information provided for that item.

Why dried and fresh beef differ

Drying removes water, making the finished product lighter and concentrating its remaining components by weight. Seasonings add their own ingredients. Consequently, an ounce of dried jerky is not nutritionally equivalent to an ounce of fresh or cooked beef. Compare the dry product with other dry products when choosing a snack, and use fresh or cooked entries for those foods.

Beef jerky nutrition facts are most useful when the portion reflects what you eat. If you split a two-ounce bag in half, use one ounce of the label’s values. If you eat the entire bag, count both servings shown on the beef jerky nutrition label. Pairing the snack with fruit or vegetables can add variety without changing the jerky’s own figures.

Quick label check

1. Find serving size and servings per package. Calculate the amount you plan to eat.
2. Compare equal weights. Read protein, sodium, calories and saturated fat for the same number of ounces.
3. Check sugars and ingredients. Look at added sugars, seasonings and any allergens relevant to you.
4. Use the right entry. Choose a dry-jerky label or reference rather than a fresh-beef entry.