Is Jerky Lean Protein?

Do you love beef jerky? We do, too. After all, it’s scrumptious, convenient and can help you crush hunger pangs. Plus, jerky can be enjoyed on almost any occasion, whether you’re taking a road trip or just need a mid-morning snack. 

Many people see beef jerky as a quality source of protein that can help them meet their protein goals. And they’re right! A single ounce of jerky can contain around 10 grams of protein, depending on the type you buy. But have you ever wondered whether jerky is lean protein?

The answer? It depends. 

For jerky to be lean protein, it all comes down to the cut of beef it’s made from. Here we break down what makes protein lean in the first place and how to know whether your favorite beef jerky is a source of lean protein.

What Makes Protein Lean?

Protein food sources include meat, nuts, eggs, beans, seeds and fish. Meats are considered lean protein sources when a serving has fewer than 10 grams of fat and 4.5 grams of saturated fat, and fewer than 95 milligrams of cholesterol, according to the USDA.

Lean protein meats can include turkey, beef, chicken, lamb and more, but it depends on the cut and how it’s processed. Here are some guidelines to help you choose the leanest cuts of meat:

• Chicken and turkey: Skinless chicken parts and breasts, turkey cutlets and lean turkey deli meats are considered lean protein foods.
• Beef: Ground beef that’s labeled 90% lean or higher falls into the lean protein category. Lean beef cuts include round steaks and roasts.
• Pork: Ham, pork loin, pork tenderloin and pork center loin are the leanest cuts of pork.

Is Beef Jerky a Lean Meat?

The USDA regulates what cuts of meat can be constituted as lean. Foods are considered lean when they meet the lean requirements. According to the USDA, “Lean means that 100 grams of beef (about 3 1/2 ounces) have less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. Extra Lean means that 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol”

The leanest cuts of beef include top rounds, bottom rounds, top sirloin and eye of rounds. When produced from certain beef cuts, jerky can be considered lean. For instance, Jack Link’s Original Beef Jerky is made from these cuts of beef and is considered lean.

What’s Jerky Made Of?

Choosing the right cut of beef for jerky is all about striking a balance between leanness and other characteristics that ensure a tender texture. It needs to be lean enough to properly cook without becoming too dry or tough.

That’s why top rounds and bottom rounds are often used to create jerky. These cuts are lean, but they still have just the right amount of fat content so the jerky doesn’t become too dry.

Along with beef, a variety of spices are used to boost jerky’s natural beef flavor. Soy sauce, molasses, salt, pepper and sugar are all common seasonings in beef jerky. The types of seasoning will depend on the flavor profile and brand of the jerky. For instance, our Teriyaki Beef Jerky is marinated with soy sauce, garlic, ginger and brown sugar.

Why You Should Focus on Lean Protein Foods

Whether you’re recovering from a sweaty workout or enjoying a late-night snack, you probably know that protein is an important part of a balanced diet. However, the type of protein you eat matters.

The USDA recommends focusing on lean protein sources. Their Dietary Guidelines for Americans also advise that adults ages 19-59 on a 2,000-calorie-per-day diet should eat no more than 26 ounces of meat, poultry and eggs per week.

Protein sources that are high in saturated fats may adversely affect your overall health, which is why lean protein can be a better choice. Fatty cuts of beef and pork tend to be high in saturated fat.

Enjoy Delicious Lean Protein Snacks With Jack Link’s

From spicy beef jerky to savory turkey jerky, we have plenty of mouthwatering lean protein snacks to keep you satisfied. Plus, our beef jerky is made with 100% beef. Find your next quality snack by shopping our jerky products today.