Medically reviewed by Lindsey DeSoto, RD
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- Meat sticks and jerky are convenient snacks that are rich in protein and low in calories.
- However, they’re still processed meats and can be high in sodium, additives, and preservatives.
- Experts say they can fit into a healthy diet in moderation, especially if you choose higher-quality options.
Meat sticks and jerky are popular snacks for their high protein content and convenience. But are they actually healthy?
What's in Meat Sticks and Jerky?
As the name implies, meat is the main ingredient in meat sticks and jerky. They're usually beef or pork, though some varieties use turkey, chicken, or even bison and salmon.
They also typically contain a small amount of seasonings and preservatives, and may include a sweetener, depending on the flavor.
The Benefits
Jerky and meat sticks cram a lot of protein into a small package while being relatively low in calories, said Morgan Walker, MS, RD, LDN, a registered dietitian, sports nutrition and wellness manager, and adjunct professor at Lebanon Valley College.
They typically contain around 8-12 grams of protein and 70 -120 calories per serving, depending on the brand, Walker said. Meat snacks are also good sources of iron, potassium, vitamin B12, and zinc.
“These products are convenient, shelf-stable, and portable, which makes them an easy option when refrigeration isn’t available, unlike many other protein-rich snacks such as cottage cheese, string cheese, or Greek yogurt,” Walker told Health.
The Risks
Meat sticks and jerky are considered processed meats, "because they are preserved through methods like curing, drying, or adding salt,” explained Hannah Anderson, MS, RD, a registered dietitian at WellTheory.
As processed foods, jerky and meat sticks may contain added sugars, high sodium, and other additives, Walker noted.
Growing research has identified health risks of ultra-processed foods, and processed meat, in particular, has been linked to a higher risk of certain cancers, dementia, type 2 diabetes, and heart disease. In fact, eating about 1.8 ounces of processed meat per day can increase the risk of colorectal cancer, specifically, by 18%.
That said, Anderson stressed that not all processed meat carries the same risk. “While bacon and many deli meats are often heavily processed and contain carcinogenic preservatives like nitrates or nitrites, many high-quality meat sticks and jerky are minimally processed and made with simple ingredients,” she told Health.
Should You Still Eat Meat Sticks and Jerky?
Jerky and meat sticks can be good options for a convenient, protein-rich snack, as long as they’re eaten in moderation. "They are best viewed as a convenient occasional snack rather than a primary protein source in the diet," Walker said.
Anderson said it's generally fine to eat a daily serving of higher-quality meat sticks and jerky as part of a balanced diet. “Lower-quality, heavily processed options should still be enjoyed only occasionally due to their high sodium and preservative content," Anderson advised.
She recommends picking products with short, simple ingredient lists, minimal added sugar, and lower sodium. She also said to avoid options that contain added nitrates or nitrites, artificial preservatives, and chemical additives like MSG or corn syrup.
“Choosing items with recognizable, whole-food ingredients is the best way to select a healthier option,” she said.
