Is Beef Jerky Keto?

At 9.4 grams of protein per serving, beef jerky is high in protein, which helps you lose and maintain a healthy weight by reducing your hunger hormone ghrelin. ^[3]

Beef jerky is also a source of tryptophan, an essential amino acid that increases brain serotonin. Serotonin is a “feel good” chemical messenger that can help stave off depression and promotes better sleep at night. ^[4]

Jerky coming from grass-fed cows is even better: Research shows that grass-fed beef contains higher levels of omega-3s. This helps optimize your omega-6 to omega-3 ratio, lowering inflammation and possibly lowering your risk of chronic diseases, such as heart disease and cancer. ^{[5] [6]}

Finally, the vitamins and minerals in beef jerky are important for your long-term success on keto. These nutrients are highly bioavailable, meaning that they’re easily absorbed and used by your body for various purposes like muscle contraction, hormone regulation, immune function, cell repair, and more. ^[7]

How to Choose the Best Beef Jerky for Keto

Since not all beef jerky is low-carb and sugar-free, make a habit of checking the nutrition facts label when buying online or at the grocery. You’ll generally want to avoid beef jerky that contains allergens like soy and gluten. 

The best keto beef jerky brands are those that make jerky with only beef, salt, and spices (like garlic, black pepper, cumin, paprika, and thyme). A few examples are People’s Choice Original Beef Jerky and Carnivore Crisps Grass-Fed Beef. These have zero carbohydrates, zero sugar, and zero artificial sweeteners. 

Ways to Eat Beef Jerky on Keto 

Aside from enjoying keto-friendly beef jerky as a grab-and-go portable snack, whether you’re traveling, working, or heading to the gym, try these tips for using beef jerky:

• Use beef jerky as a salad topper to boost a salad’s protein content. Add it to any of these low-carb salad recipes!
• Don’t have bacon in the fridge? Beef jerky can serve as a substitute for bacon in almost any recipe, such as balsamic roasted Brussels sprouts and bacon and bacon spinach dip. 
• Make beef jerky fat bombs! In a bowl, combine cream cheese, butter, grated parmesan, and salt and pepper (to taste). Make several balls from the mixture and roll the balls in chopped beef jerky. Freeze for up to an hour. 

Beef Jerky and the Keto Diet

Without a doubt, beef jerky is keto-approved. It’s protein-packed, which promotes weight loss and boosts your mood, and super low carb. Beef jerky can certainly be made at home, but if you want something ready-to-eat, remember to choose products with quality ingredients, zero added sugar, and zero additives.