How Many Calories in Beef Jerky? Nutrition Facts & Macros
A serving of beef jerky (28 g) has 115 calories
Protein 9.3g · Carbs 3.1g · Fat 7.2g
Beef jerky is a dried, cured beef snack prized for its high protein content (33.2 g per 100 g) and portability. It's calorie-dense at 410 kcal per 100 g because dehydration concentrates nutrients — jerky contains only about 23% water. Commercial jerky typically includes sugar in the marinade, adding 9 g of sugar per 100 g. Note the very high sodium content at 1,780 mg per 100 g.
1715 kJ · per 100g · Water: 23.43 g
Calorie Calculator: Beef Jerky
28 g Beef Jerky contains 115 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (28 g) | 115 kcal | 9.3g | 3.1g | 7.2g |
| 1 large piece (20 g) | 82 kcal | 6.6g | 2.2g | 5.1g |
| 100 grams | 410 kcal | 33.2g | 11g | 25.6g |
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Beef Jerky — Nutrition Facts
| Beef Jerky | per 100g |
|---|---|
| Calories | 410 kcal |
| Protein | 33.2 g |
| Fat | 25.6 g |
| Carbs | 11 g |
| Saturated Fat | 10.85 g |
| Monounsaturated Fat | 11.3 g |
| Polyunsaturated Fat | 1.01 g |
| Cholesterol | 48 mg |
| Fiber | 1.8 g |
| Sugar | 9 g |
| Sodium | 1780 mg |
| Potassium | 597 mg |
| Calcium | 20 mg |
| Magnesium | 51 mg |
| Phosphorus | 407 mg |
| Iron | 5.42 mg |
| Zinc | 8.11 mg |
| Manganese | 0.111 mg |
| Selenium | 10.7 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.154 mg |
| Riboflavin (B2) | 0.142 mg |
| Niacin (B3) | 1.73 mg |
| Vitamin B6 | 0.179 mg |
| Folate | 134 mcg |
| Vitamin B12 | 0.99 mcg |
| Vitamin D | 0.3 mcg |
| Vitamin E | 0.49 mg |
| Vitamin K | 2.3 mcg |
| Water | 23.43 g |
Source: USDA FoodData Central (FDC ID: 167536) · Data verified September 2026
Variations
Original (standard)
410 kcal per 100g — the baseline. Standard commercial beef jerky with sugar-based marinade. 11g carbs, 9g sugar per 100g.
Zero sugar beef jerky
~280 kcal per 100g — no added sugar, much lower carbs (~3g). Higher protein per calorie. Much better suited for keto and low-carb diets. Sodium remains high.
Turkey jerky
~250 kcal per 100g — leaner than beef jerky with less fat but similar protein. Lower calories per serving. Good alternative if you want the jerky experience with fewer calories. Sodium content is similarly high.
Dietary Perspectives
For Weight Loss
High protein (33.2 g/100 g) and very satiating, but calorie-dense at 410 kcal per 100 g. A single serving (28 g) has 115 kcal — manageable as a snack. Watch portions — it's easy to eat more than one serving. The sugar content (9 g/100 g) from marinades adds calories. Choose low-sugar varieties for better results.
For Athletic Performance
Excellent portable protein source at 33.2 g per 100 g. Good for travel and post-workout when fresh protein isn't available. Sodium (1,780 mg) helps replace electrolytes lost through sweat. However, the high sugar (9 g) and fat (25.6 g) reduce protein efficiency per calorie. Better as a convenience food than a staple protein source for training.
For Keto
Standard beef jerky has 11 g carbs (9 g sugar) per 100 g — NOT ideal for keto despite high fat. A serving (28 g) has ~3 g carbs which is acceptable for most keto plans. Zero-sugar varieties (~3 g carbs/100 g) are much better for keto. Always check labels — sugar content varies wildly between brands. The high sodium (1,780 mg) is actually beneficial on keto, where sodium needs increase.
Frequently Asked Questions
How many calories are in beef jerky?
A serving of beef jerky (28 g, about 1 oz) contains approximately 115 calories. Per 100 g, beef jerky has 410 calories. The high calorie density comes from dehydration — removing water concentrates protein, fat, and sugar into a smaller volume. Most calories come from fat (25.6 g) and protein (33.2 g), with 11 g of carbs.
How much protein is in beef jerky?
Beef jerky has 33.2 g of protein per 100 g — one of the highest among any snack food. A serving (28 g) provides about 9.3 g of protein. The drying process concentrates protein by removing water. However, the protein-to-calorie ratio is moderate because jerky also contains significant fat (25.6 g) and sugar from marinades (9 g).
Is beef jerky a healthy snack?
Beef jerky is high in protein and portable, making it convenient for travel and outdoor activities. However, it has drawbacks: very high sodium (1,780 mg per 100 g — 77% of the daily limit), added sugar from marinades (9 g per 100 g), and calorie-dense at 410 kcal per 100 g. In a single 28 g serving it's manageable, but it's easy to eat multiple servings.
Why does beef jerky have so many calories?
Beef jerky is calorie-dense because dehydration removes most of the water (only 23% remains). Fresh beef steak has about 214 kcal per 100 g with 63% water. When you remove water, the same nutrients are packed into less weight. Additionally, commercial jerky marinades add sugar (9 g per 100 g) and fat (25.6 g per 100 g).
Is beef jerky good for keto?
Standard beef jerky has 11 g of carbs per 100 g, with 9 g from sugar — not ideal for strict keto. A single serving (28 g) has about 3 g of carbs, which is acceptable for most keto plans. Zero-sugar varieties with only ~3 g carbs per 100 g are much better suited. Always check labels — sugar content varies widely between brands.
How much sodium does beef jerky have?
Beef jerky is extremely high in sodium: 1,780 mg per 100 g — about 77% of the daily recommended limit from just 100 g. A single serving (28 g) has about 498 mg of sodium. The salt is essential for the curing and preservation process. If you're watching sodium intake, limit portions to one serving and check labels for low-sodium options.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef Jerky | 410 | 33.2g | 11g | 25.6g |
| Steak (Beef Sirloin) | 214 | 19.92g | 0g | 14.28g |
| Bacon | 468 | 33.92g | 1.7g | 35.09g |
| Pepperoni | 504 | 19.25g | 1.18g | 46.28g |
| Pork Sausage | 325 | 18.53g | 1.42g | 27.25g |
per 100g
Per 100 g, beef jerky has 410 kcal with 33.2 g protein — similar protein to cooked bacon (35.7 g) but less fat (25.6 g vs 35.1 g). Compared to fresh steak (214 kcal, 27.1 g protein), jerky is nearly twice as calorie-dense due to dehydration.
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