Can You Eat Beef Jerky on The Carnivore Diet?
Yes, you can have beef jerky on the Carnivore Diet, as it is a popular snack made from lean beef strips that are seasoned, marinated, and dried.
It’s made by cutting thin strips of beef, like top round or flank steak, and drying them in an oven or food dehydrator until they are chewy and dry.
This drying process removes moisture and allows the jerky to be stored for a long time without refrigeration.
It's a good choice for low-carb diets like the Carnivore Diet because it's high in protein and fat, low in carbohydrates, and easy to make.
However, if you’re on the Carnivore Diet, it's important to choose the right kind of jerky.
Because many kinds of beef jerky have high-carbohydrate ingredients or additives and preservatives, which are not Carnivore-friendly.
To have beef jerky on Carnivore, choose options with low sugar and a few added ingredients to avoid raising carbohydrate levels.
Raised carbohydrates can disturb ketosis, which is essential for weight loss and reducing inflammation.
Also, you should eat beef jerky in moderation because it's high in sodium, which can negatively affect your heart and blood pressure, and increase the risk of heart stroke if used too much [1].
According to the U.S. Food and Drug Administration, your daily sodium intake should be around 2300 mg while 100 grams of beef jerky contains 1785 mg of sodium [2].
Ideally, it should be made with only beef and little to no seasoning, and have a nutrient profile shown in the table below.
Learn More: The 10 Best Meat Sticks: How to Eat Them?
"As a lean protein source, beef jerky can be beneficial for individuals looking to increase their protein intake on the go. It's important to balance it with other nutrient-rich foods in the diet."
Beef Jerky Nutritional Value
The nutritional value of beef jerky can vary based on the cut of meat and the preparation method.
However, in general, 100 grams of beef jerky contains the following nutrients [3]:
Calories | 410 kcal |
Protein |
33.2 g |
Fat |
25.6 g |
Carbohydrates |
11 g |
Fiber |
1.8 g |
Sugar |
9 g |
Sodium |
1785 mg |
Calcium |
20 mg |
Iron |
5.42 mg |
Magnesium |
51 mg |
Vitamin B6 |
0.179 mg |
Not all meats provide this nutritional value and the best options are lean, high-fat meats that provide a jerky with a soft texture.
Based on these factors, the following cuts of meat are suggested if you want to make jerky at home.
Learn More: The Best Meat for Beef Jerky and How to Select Them
The Best Meat for Beef Jerky on The Carnivore Diet
Generally, the best meats for beef jerky are tender and lean cuts with high fat and low carbohydrate content. These factors will help the jerky dry evenly in a short time and prevent it from becoming greasy.
The following cuts of meat can be the best choices for making beef jerky on the Carnivore Diet.
- Top Round
- Bottom Round
- Eye of Round
- Sirloin Tip
- Flank Steak
They have the lowest amount of carbohydrates with good levels of protein and fat, which makes them a good choice for the Carnivore Diet.
The global beef jerky market was valued at approximately USD 1.2 billion in 2020 and is expected to grow due to increasing demand for convenient and high-protein snacks.
Top Round
Top Round, aka Inside Round Steak or London Broil, is a lean and affordable cut, popular for its large size, though it lacks intense flavor and tenderness.
- Fat content (Intramuscular): Moderate
- Flavor: Mild
- Texture: Firm and lean
- Slicing Feature: Easy to slice
- Price: Affordable
- Versatility: Adaptable to various recipes
Bottom Round
Bottom Round aka Bottom Round Oven Roast or Round Roast is from the cow's hind leg and is tougher and less tender than the top round but it makes good beef jerky.
- Fat content (Intramuscular): Moderate
- Flavor: Moderate beefy flavor
- Texture: Tough and lean
- Slicing Feature: Requires careful slicing
- Price: Affordable and cost-effective
- Versatility: Adaptable to various recipes
Eye of Round
This cut is found in the cow’s round primal area and is more expensive but also more tender and flavorful than the top and bottom round.
- Fat content (Intramuscular): Moderate
- Flavor: Mild beefy flavor
- Texture: Very lean and firm
- Slicing Feature: Easy to slice thin
- Price: Affordable and cost-effective
- Versatility: Adaptable to various recipes
Sirloin Tip
Sirloin Tip, also known as Knuckle or Round Tip, is from the cow’s round primal at a reasonable price.
It’s also more flavorful, and less tender than the top round, bottom round, and eye of round.
- Fat content (Intramuscular): Moderate
- Flavor: Rich beefy flavor
- Texture: Firm and slightly tender
- Slicing Feature: Easy to slice
- Price: Affordable and cost-effective
- Versatility: Great for various recipes
Flank Steak
This lean cut, which is also called Beef Flank or Plank Steak, has low marbling, is less tender but very flavorful, and is one of the most expensive cuts for beef jerky.
- Fat content (Intramuscular): Moderate
- Flavor: Rich and beefy
- Texture: Tough
- Slicing Feature: Requires careful slicing
- Price: Expensive
- Versatility: Great for various recipes
The following table shows the nutritional values of 100 grams of the raw cuts of the above meats [4]:
Meat | Protein (g) | Fat (g) | Calorie (kcal) | Carbohydrates (g) |
Top Round |
21.5 |
5.7 |
141 |
0.85 |
Bottom Round |
21.2 |
6.59 |
150 |
0 |
Eye of Round |
23.4 |
3.04 |
121 |
0 |
Sirloin Tip |
30.8 |
5.03 |
177 |
0 |
Flank Steak |
21.2 |
7.17 |
155 |
0 |
As you can see, they all have zero or very low levels of carbohydrates with high and moderate amounts of fat and protein, which makes them a good choice for the Carnivore Diet.
But choosing the proper cut of meat is not the only factor, you also need to prepare and dry it in the right way to make yummy low-carb jerky.
Here are the steps to prepare and dry beef jerky at home.
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