Jerky is high in protein, , and nearly nil on carbs. But these days, choosing a jerky means so much more than just picking your favorite brand or flavor. Now聽you鈥檙e faced with an ever-growing bevy of protein sources being dried, spiced, and packaged for the trail.
With each different protein source comes a different nutritional profile. And the best jerky for you isn鈥檛 necessarily the one with the highest protein count; it鈥檚 the one you like the most that aligns with your environmental values and complements the rest of your diet. 鈥淲hat matters for health-conscious eaters is that it鈥檚 uncured and comes from an animal that was allowed to graze freely and not given hormones or antibiotics,鈥 says , sports nutritionist and author of .
The big knock on jerky has always been its unhealthy dousing聽of salt and sugar, added to preserve the meat and boost flavor. This isn鈥檛 always bad: if you鈥檙e hiking on a hot day, the sodium will replace what you鈥檙e losing while sweating, and the sugar is good for a quick-burn energy boost. But the same things that make jerky a great trekking snack make it a lesser choice for running errands, says , a Burlington, Vermont鈥揵ased dietitian.
The bottom line: choose wisely. To help you find the best fit for you, we鈥檝e evaluated supermarket jerkies based on health profile and environmental impact, as assessed by the Environmental Working Group鈥檚 . Let鈥檚 get snacking.
Fish Jerky
: 52 percent fat, 48 percent protein
: 40 percent fat, 60 percent protein
When it comes to environmental impact, fish jerkies are one of, if not the best, sources of animal proteins because they leave a much smaller footprint. When it comes to athletic performance, the selling point on fish over beef jerky is that it contains , which help with cell function. 鈥淚n endurance athletes and exercisers, omega-3 deficiency harms performance in a variety of ways, including increased post-exercise tissue inflammation,鈥 says Fitzgerald.
Beef
: 60 percent fat, 40 percent protein
: 43 percent fat, 57 percent protein
The most iconic jerky falls short from an environmental standpoint鈥攃ows are a huge contributor to greenhouse gas emissions鈥攂ut it is high in protein and iron, which helps in the production of blood and is necessary for lung and muscle functions. Beef and bison also contain vitamin B12, a key weapon in keeping anemia at bay.
Poultry
: 50 percent fat, 50 percent protein
: 50 percent fat, 50 percent protein
Poultry has a lower environmental impact than beef and packs about the same amount of protein. Turkey and chicken varieties make for good jerky precisely because they鈥檙e a little bland, allowing them to pick up all the added flavors. Just be sure to stick with spice blends that don鈥檛 load up on sweet additives鈥攕kew toward smoky options that may also offer inflammatory benefits (look for turmeric, cayenne, or chipotle). It鈥檒l pick up the flavor more readily than any other option on this list.
Pork
42 percent fat, 58 percent protein
In addition to protein, contains a lot of potassium. But the meat typically leaves a .
Vegan Jerky
: 15 percent carbs, 4 percent fat, 81 percent protein
: 15 percent carbs, 31 percent fat, 54 percent protein
In a world where alternative meat products are becoming common, vegan jerky has developed a loyal following. Unlike animal-sourced jerkies, which are almost exclusively protein and fat, vegan alternatives contain a more balanced mix of macronutrients that blend protein with some carbs. They鈥檙e the most environmentally friendly and humane of the options here. Plus, some contain other healthy ingredients as fillers, like mushrooms or barley.