Is Beef Jerky Keto Friendly? Keto Expert Tells How It’s Good for Keto (And Bad)

Is beef jerky keto friendly?⁶

In reality, meat (even dried, cured meat) has virtually zero carbs so it’s really good for keto before anything is added to it, but depending on the brand and type, it can be bad for keto too. 

Luckily a keto expert has taken the liberty to break down which brands and variances of beef jerky that can be eaten on a low carb diet, in addition to pinpointing the tricky ingredient that makes some beef jerky high in carbs.

So before buying the next chewy, salty, meaty greatness, choose the right kind and avoid the one additive that makes it bad for keto. 

Is Beef Jerky Keto Friendly? Can You Eat Beef Jerky on Keto?

Beef jerky could be a good option for a quick, on-the-go snack for those on a keto diet because it is high in protein, but the dieter needs to be on the lookout for the sugar and carb content. 

It’s important to always check the nutritional information on the beef jerky bag because most store-bought beef jerky such as Jack Links and some teriyaki flavored jerky will not be keto due to the higher sugar content. 

Point being, most of the Jack Links jerky has a carb content of 5 grams or more, and often a keto diet can call for between 20 and 50 grams of carbs so may not make for an efficient snack.¹

Additionally, it is essential to note that as the keto diet is growing in popularity more items are being marketed toward the diet. Currently, there are no specific guidelines that qualify a product to be marketed as “keto-friendly” so just because a beef jerky brand may specify it is, it’s best to always check the sugar and carb content on the nutritional label in addition to serving sizes to be sure. 

Another thing to look into when picking a beef jerky is the cut and type of meat. There are many different types of meats made into beef jerky and some such as pastrami, 100% grass-fed beef, beef biltong, and wagyu may be better options for the keto diet as they typically have little to no sugar. 

When Is Beef Jerky Keto Approved? Why Is Beef Jerky Good for Keto?

While somewhat rare but easily attainable, beef jerky is keto friendly when it is low carb, without any sugar, and doesn’t have any sauce or carb additives. 

Source: Juanmonino via Canva.com⁴

Additionally, beef jerky could be a great option for those on a keto diet due to its high protein and lean cut. Because beef jerky is typically relatively low in fat and the keto diet calls for a high-fat content, pairing the jerky with a high-fat item would make for a great keto-friendly snack.²

Also, there are some beef jerky brands with a higher fat content that may be a good option to try on keto and of course, being a snack it is to travel with and eat on the go. 

Beef Biltong vs Beef Jerky

As the dieter is beginning to research different types of beef jerky to answer the question “is beef jerky keto-friendly?” beef biltong may be something that comes up. While beef biltong may look similar to beef jerky there are some noticeable differences such as biltong being marinated longer, air-dried and made of different cuts of meat. Biltong could be a good option for one on the keto diet because it often uses a higher fat cut of meat, therefore will have a higher fat content.  

How Many Carbs in Beef Jerky?

When considering the amount of carbs in beef jerky, it’s vital to understand that nutrition facts always show serving sizes but it has actually been found that serving size guidance for consumers often is not as effective as some may believe due to inconsistencies, lack of understanding, and confusion.³

Additionally, often people will eat much more in one sitting than in 1 serving size. Because of this, it can be really helpful to keep track of your food with a food log on one of the many different free apps available such as Lose it and My Fitness Pal. When logging food, something important to keep in mind is the difference between net carbs and total carbs.

Net carbs are the total amount of fully digestible carbohydrates contained within a meal or food item. While reading the ingredient label to be sure is always essential, a quick way to calculate the number of net carbs is by subtracting the whole amount of fiber and the sugar alcohols (if applicable) from the number of total carbs which will be found on the nutrition label. 

The information below has the carbs and sugar content for some store-bought beef jerky brands as per the serving size on the label. 

Slim Jims

• Serving size: 4 sticks
• Carbohydrates (grams): 6
• Sugar (grams): 1

Jack Links Beef Jerky Peppered

• Serving size: 28 grams
• Carbohydrates (grams): 6
• Sugar (grams): 5

Tillamook Old Fashioned

• Serving size: 28 grams
• Carbohydrates (grams): 7
• Sugar (grams): 7

Tillamook Zero Sugar Original

• Serving size: 28 grams
• Carbohydrates (grams): 0
• Sugar (grams): 0

Dukes Original Smoked Sausages

• Serving size: 25 grams
• Carbohydrates (grams): 1
• Sugar (grams): 1

Pacific Gold Original

• Serving size: 35 grams
• Carbohydrates (grams): 10
• Sugar (grams): 8

Old Trapper Traditional Old Fashioned

• Serving size: 28 grams
• Carbohydrates (grams): 6
• Sugar (grams): 5

Stryve Hickory Seasoned Beef Biltong

• Serving size: 28 grams
• Carbohydrates (grams): 0
• Sugar (grams): 0

KIRKLAND SIGNATURE Steak Strips Extra Thick Cut

• Serving size: 28 grams
• Carbohydrates (grams): 5
• Sugar (grams): 4

Pork Barrel BBQ Uncured Bacon Jerky

• Serving size: 28 grams
• Carbohydrates (grams): 5
• Sugar (grams): 5

How Much Beef Jerky Should I Eat on a Keto Diet?

Can you be in ketosis and still not lose weight? Yes and because of this, it is vital to always look at the serving sizes and be mindful of how much beef jerky one consumes in a sitting when answering the question “Is Beef Jerky Keto Friendly?”. 

How much beef jerky one should eat while on a keto diet all depends on what type of beef jerky is picked. Typically, the keto diet recommends the dieter to reduce the total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day.¹

For example, if the dieter chooses the Pacific Gold Original beef jerky (details shown in the above chart) that has 10 grams of carbs and 8 grams of sugar they would be consuming a large amount of their daily carb allowance for one snack. 

Whereas, if a sugar-free option is chosen such as the Tillamook Zero Sugar Original there would be more freedom to eat throughout the day. 

Again, it is very important to always look at the nutritional label, even when the packaging claims to be keto-friendly to ensure one is consuming a reasonable amount of carbs for their diet. 

Which Brands of Beef Jerky Have Keto Options?

While a lot of beef jerky has sugar and high levels of carbs with the growing popularity of the ketogenic diet, more products are creating keto-friendly options, including beef jerky. 

Source: Boltenkoff via Canva.com⁵

It is imperative that the dieter always checks the nutritional label to be sure the beef jerky will work for their plan when choosing a snack and determining is beef jerky keto-friendly, even when the packaging claims to be keto-friendly as there are currently no clear guidelines on what “keto-friendly” means. 

Tillamook

Tillamook is an Oregon-based brand that has been in business since 1975 and actually dates back to the Native Americans learning how to dry and cure meat into beef jerky to preserve for the winter. 

Tillamook has since created many keto-friendly, zero-sugar options that consistently show up on their best sellers list:

• Tillamook Zero Sugar Original Beef Jerky: 0 carbs
• Tillamook Zero Sugar Black Pepper Beef Jerky: 0 carbs
• Tillamook Zero Sugar Teriyaki Beef Jerky: 0 carbs
• Tillamook Zero Sugar Hot and Spicy Beef Jerky:0 carbs
• Tillamook Zero Sugar Original Smoked Sausages: 0 carbs
• Tillamook Zero Sugar Spicy Jalapeño Smoked Sausages: 0 carbs

People’s Choice Beef Jerky

Another brand that is a well-known, favored beef jerky is People’s Choice Beef Jerky. Founded in 1929 in downtown Los Angeles, John Bianchetti founded People’s Choice which began as a family-owned, neighborhood butcher shop that sold premium meats. 

In 1987 the company shifted focus to solely offering beef jerky and it has since evolved into the booming beef jerky business it is today. 

They also offer a range of keto-friendly, sugar-free, and carb-free beef jerky:

• People’s Choice Old Fashioned Original: 0 carbs
• People’s Choice Carne Seca Limón con Chile: 0 carbs
• People’s Choice Old Fashioned Hot and Spicy: 0 carbs
• People’s Choice Carne Seca Hatch Green Chile: 0 carbs

Is Homemade Beef Jerky Keto Friendly?

Yes, homemade beef jerky is keto-friendly, as long as you take the required precautions while preparing. Making beef jerky homemade is a great way to find a keto-friendly option as one has complete control over the ingredients and can create a recipe that works best for the individual’s diet plan. 

The following recipe only takes 5 minutes of prep work and is mostly hands-off cooking!

Ingredients:

• Steak: best cuts are flank, top round, bottom round, pectoral, or skirt steak
• Coconut Aminos or Soy Sauce: this will give the jerky a salty and savory flavor
• Worcestershire Sauce: keep in mind this does have a little bit of sugar in it so you can omit it if you’d prefer
• Spices: Garlic powder, onion powder, sea salt, black pepper, red pepper flakes
• Besti Brown Monk Fruit Allulose Blend: Because most beef jerky is sweetened with sugar this alternative has 0 carbs and is a great sweetener substitute for the keto-diet
• Bonus ingredient: if you want you can add 1 tablespoon of liquid smoke to the marinade

Steps:

1. Preheat oven to 175°F
2. Marinate the sliced beef with the above ingredients for at least 30 minutes or overnight. 
3. Place the beef strips in a single layer over a wire cooling rack over a foil-lined pan. Bake for 3-4 hours, flipping halfway through, until dry and firm.
   1. You can also cook the beef jerky using a dehydrator for 4-5 hours set at 165°F.
4. The jerky will be done when it bends and cracks but does not break in half.
5. Remove jerky and let cool and enjoy.

While enjoying this tasty, keto-friendly homemade jerky keep in mind intuitive eating promotes weight loss and enjoy mindfully. 

Are Beef Sticks Available in Keto?

Yes, as more companies are creating keto-friendly beef jerky they are also making keto-approved beef sticks. 

And remember to always be sure to check the ingredients and nutritional label to ensure the snack fits with the keto plan. A Keto expert weighs in on when beef jerky can be bad for keto and what to be on the lookout for. 

While some beef stick options are not completely carb and sugar-free there is a variety of low-carb and low-sugar options that could still fit into the dieter’s plan.

• Chomps Grass Fed Beef Jerky Meat Snack Sticks: 0 carbs
• People’s Choice Sea Salt and Pepper Beef Sticks: 0 carbs
• People’s Choice Flamin’ Hot Beef Sticks: 0 carbs
• Jack Links’ Beef Sticks Zero Sugar Original Beef Stick: 1 carb
• Paleovalley 100% Grass Fed Beef Sticks Original: 0 carbs
• Paleovalley 100% Grass Fed Beef Sticks Jalapeño: 0 carbs
• Paleovalley 100% Grass Fed Beef Sticks Teriyaki: 2 carbs

Keto-friendly beef jerky is gaining popularity and there are many different options. One should remember to always check the nutrition label to ensure the snack will work. Making homemade beef jerky is a great way to remove any doubt when asking “is beef jerky keto-friendly?” because you have total control. 

Frequently Asked Questions About If Beef Jerky is Keto Friendly