Meat and Poultry / Red Meat
Beef jerky
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 102kcal / 2530kcal (4%) |
Macronutrients
Protein | 13.8 g/ 71g (19%) | ||||||
Total Fat | 3.6 g/ 42g (8%) | ||||||
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Total Carbs | 3.7 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 4.4 mg NE/ 16mg NE (27%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 164 mg/ 700mg (23%) source |
Iron | 1 mg/ 12mg (8%) |
Potassium | 239 mg/ 2000mg (11%) |
Sodium | 694 mg/ 1500mg (46%) |
Zinc | 2.9 mg/ 7mg (44%) high |
What is this food?
Beef jerky is dried, seasoned beef. It’s a convenient protein snack because water is removed, so it has a chewy texture and can be stored easily.
Why it matters to health
Beef jerky helps support your daily protein needs, which is useful for keeping you full between meals and for muscle maintenance. However, it’s also usually high in sodium (about 694 mg per 100 g) and has some saturated fat (1.33 g per 100 g) and cholesterol (39 mg per 100 g). Too much sodium can be a concern for blood pressure, and too much saturated fat can affect heart health over time. Since it’s also low in fiber (0 g), it may not keep you full as long as snacks with fiber (like fruits or nuts).
Healthier tips
- Use it as a snack add-on, not a main meal—pair with fiber and water (e.g., jerky + apple/banana, or jerky + carrots/lettuce).
- Watch portion size: try a small serving (a few strips) especially if you eat 1–2 snacks a day.
- Choose lower-sodium or less-sweet versions when available.
- Balance the day: for your 3 full meals, include vegetables, whole grains, and enough water so your overall diet has fiber and micronutrients.
- If you’re eating jerky often, rotate with other protein snacks like boiled eggs, tuna, or yogurt to keep sodium intake reasonable.
Common Filipino dishes
Beef tapa, Beef caldereta, Giniling, Arroz caldo, Sisig
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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