Beef jerky is one of the heartiest low-carb, keto-friendly snacks out there. I like mine slightly salty with a rich, smokey flavor and chewy texture. Also, as always, the spicier, the better!
In this post, We'll look closely at beef jerky's nutritional information to see if it fits the keto diet. Is it a healthy snack? Can you use it in keto recipes? Let's find out!
Table of Contents
Is Beef Jerky Low Carb?
Yes, beef jerky is a super low-carb snack. The idea of a low-carb diet is to reduce overall carb intake according to your activity level and metabolic health. An ounce of beef jerky contains 3.12 g carbs. This is incredibly low for someone watching their carb intake.
Homemade beef jerky is the best for anyone watching their carb intake, as you can customize the recipe to fit your dietary goals. If using store-bought brands, check the ingredients label carefully to avoid hidden sugars or carb-heavy marinades. Many commercial brands tend to have carb-loaded ingredients in their seasoning blends, which can spike your carb count.
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How Many Carbs In Beef Jerky?
A serving of beef jerky (1 ounce/28 g) contains 3.12 g carbs. You can enjoy the delicious snack without worrying about a carb spike. However, it would help if you considered your low-carb diet goals when enjoying beef jerky. Remember, a typical low-carb diet recommends reducing daily carb intake to 20-130 g net carbs. Ensure your beef jerky portions are within your daily carb allowance, especially if you plan to eat other foods with carbohydrates.
Nutritional Information of Beef Jerky
Beef Jerky's nutritional profile reveals if it fits the low-carb, keto diet. According to USDA Food Data Central, beef jerky contains the following nutrients in one ounce (28.35 g):
| Carbohydrates | 3.2 g |
| Protein | 9.41 g |
| Fiber | 0.51 g |
| Fat | 7.26 g |
Beef jerky also contains less than 1 g of essential micronutrients like vitamin B12, Zinc, Folate, Magnesium, Phosphate, Iron, Potassium, Copper, Riboflavin, Thiamin, Niacin, and Choline.
Can I Eat Beef Jerky On a Low-Carb Diet?
Yes, beef jerky only has 3.12 grams of carbs in each serving. You can eat it as a snack or enjoy it alongside other foods. Unless you make the beef jerky at home with low-carb ingredients, be extra keen on the carb content of the store-bought variants. To be on the safe side, choose sugar-free beef jerky brands.
Can I Eat Beef Jerky On A Keto Diet?
Yes, beef jerky is a good source of protein and is higher in fat than carbohydrates per serving, thus fitting the macronutrient requirements of a ketogenic diet. Remember, on a keto diet, you still need a few carbs, 5-10% of your calories, as they play a crucial role in the body. Depending on your daily carb goals, you can decide the beef jerky portions to eat so you don't throw yourself off ketosis.
Since a keto diet restricts carb intake, I recommend using natural ingredients to make zero-sugar beef jerky at home. While the classic beef jerky recipe has no sweeteners, many commercial brands make modern recipes that contain high-carb sweeteners like honey, maple syrup, molasses, and brown sugar. The best low-carb jerky that fits a keto diet has basic ingredients like a lean beef cut, salt, and low-carb seasonings like paprika, pepper, garlic powder, chili powder, and onion powder.
What Makes Beef Jerky a Healthy Snack?
Beef jerky is a healthy snack for several reasons:
- Rich protein content: Beef jerky has a significant protein content for satiety and overall health. The protein will keep you full and curb your hunger cravings between meals.
- Low-carb: A traditional beef jerky recipe has low carbohydrates, making it a healthy choice for anyone watching their carb intake. When you snack on beef jerky, you can be sure of stable blood sugar levels.
- Essential nutrients: Besides the macros, beef jerky has nutrients like Zinc, Niacin, Vitamin B12, and Iron, which are crucial for immune function and overall health.
- Convenient snack: Beef jerky is the most convenient keto snack out there. It is delicious and packs essential nutrients, yet requires no preparation or refrigeration. It is a great way of nourishing yourself on a busy day when traveling or doing outdoor activities.
Healthy Low-Carb Beef Jerky Recipes
While beef jerky is a delicious complete snack, it tastes fantastic when added to various recipes or eaten alongside other foods. Add it to stir-fries, salads, omelets, scrambles, frittata, soups, and stews. Some great suggestions are:
- Arugula Mushroom Salad
- Roasted Beet Salad with Goat Cheese
- Amazing Loaded Cauliflower Bake
- Fajita Frittata Recipe
Note: When using beef jerky in a recipe, remember it is already seasoned and can be pretty salty. You can adjust the recipe's seasonings accordingly.
Bottom Line: Beef Jerky Is Low-carb and Keto-Friendly
One of the most common questions among beginner keto dieters is, 'Is Beef Jerky Keto?' Traditional beef jerky is keto. If anything, it is one of the best on-the-go snacks for a keto dieter because it is flavorful, low in carbs, high in protein and fats, and does not need preparation or refrigeration.
A serving of traditional beef jerky has only 3.12 g carbs, so you can enjoy a reasonable portion without worrying about spiking your carb intake. Make healthy beef jerky at home or choose store-bought keto-friendly varieties keenly. Read the labels carefully to ensure all the ingredients are within the limits of your dietary goals.
FAQs
You can reduce the sodium content of your homemade beef jerky by cutting the amount of salt the recipe calls for and avoiding sodium-heavy seasonings like soy sauce and Worcestershire.
Lean cuts like top round, the eye of round, bottom round, and flank steak will give you the classic beef jerky flavor and texture. Fatty cuts are not the best because they reduce shelf-life and give an unpleasant, greasy texture.
A typical serving of beef jerky (28.35 g) contains 3.12 g carbs. The amount you can eat depends on your daily carb limit. Since keto recommends a carb intake of 20-50 g daily, eat 1-3 servings to avoid exhausting your carb allowance.
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