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Jerky

Good Protein

household serving (1 oz ≈ 28.35 g) per serving.

9.4g
protein per serving
Calories
116
per serving
Protein density
8.1
g per 100 cal
Calorie cost
12.4
cal per 1g protein
To hit 30g protein
3.2 oz
319g · 371 cal

Macro breakdown

Protein9.4g(32%)
Carbs3.1g(11%)
Fat7.3g(57%)
Fiber0.5g

Tips to maximize protein

1.Store Jerky in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Frequently Asked Questions

Jerky contains 9.4g of protein per serving. This makes it a moderate protein source with a protein density score of 8.1 (grams of protein per 100 calories).

You need approximately 3.2 servings of Jerky to reach 30g of protein, which would provide about 371 calories. Consider combining with other protein sources for a more practical portion size.

Jerky provides 9.4g of protein for 116.2 calories, giving it a calorie cost of 12.4 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Jerky contains 0.5g of fiber per serving. While not a high-fiber food, it can be part of a fiber-rich diet when combined with other sources.

Jerky can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16