If you’re pregnant and craving beef jerky, you’re not alone! It’s a surprisingly common pregnancy craving.
The good news is that you can enjoy beef jerky during pregnancy—but there may be a few considerations. Since traditional jerky isn’t cooked the same way as other meats, there are some food safety factors to keep in mind.
In this article, we’ll go over what to look for in pregnancy-safe beef jerky and how to minimize any risks.
Benefits of Eating Beef Jerky Pregnant
Beef jerky can be a great snack during pregnancy, offering several benefits when chosen wisely. Here’s why it can be a solid addition to your pregnancy diet:
- High-Quality Protein
Protein is essential for your baby’s growth and development, and beef jerky provides a concentrated source in a small, easy-to-eat package. It’s an excellent way to meet your daily protein needs, especially when you’re on the go.
- Convenient and Portable
Pregnancy hunger can strike anytime, and beef jerky is a non-perishable snack that doesn’t require refrigeration. Whether you’re traveling, running errands, or need a quick bite between meals, jerky offers an easy, no-prep option.
- Rich in Iron
Iron needs increase during pregnancy to support higher blood volume and oxygen transport to your baby. Beef jerky is a good source of heme iron, the most easily absorbed form, which can help prevent pregnancy-related anemia.
- Blood Sugar Friendly and Satisfying
If you’re struggling with blood sugar balance, beef jerky provides a protein-packed snack to prevent a carb crash. It also helps keep you fuller for longer, reducing excessive hunger between meals.
- Tasty and Craving-Friendly
Pregnancy cravings can be strong, and if you’re in the mood for something savory, salty, and satisfying, beef jerky hits the spot—without added sugars or unnecessary fillers.
While beef jerky has its perks, it’s important to choose wisely and be mindful of food safety. Let’s take a look at what to consider when selecting a pregnancy-safe option.
Is Beef Jerky Safe for Pregnancy?
Beef jerky can be a safe and satisfying snack during pregnancy, but it’s important to consider the risk of foodborne illness.
The Main Concern: Foodborne Illness
Pregnancy lowers your immune system’s ability to fight infections, making you more vulnerable to bacteria and parasites like Listeria, Toxoplasma, and Salmonella. While rare, these infections can pose serious risks, including miscarriage, preterm labor, or severe illness.
How Beef Jerky is Made: Dehydration vs. Cooking
Traditional beef jerky is dehydrated at low temperatures rather than fully cooked. This process removes moisture to preserve the meat, but it may not always reach high enough temperatures to kill harmful bacteria.
Some commercial brands use heat treatments or preservatives to improve safety, but homemade or artisanal varieties may not follow the same rigorous food safety measures.
Store-Bought vs. Homemade Beef Jerky: Which is Safer?
Commercially processed beef jerky from reputable brands is generally safer because it follows USDA food safety guidelines. Many brands also use additional pasteurization steps to eliminate bacteria.
Homemade jerky or products from small local vendors carry more risk if the meat hasn’t been properly cured, cooked, or stored. Opt for a well-known brand that follows strict safety standards or ensure your jerky has been heated to the proper temperature to kill any bateria.
Other Considerations
High Sodium Content
Most beef jerky is high in sodium, which can contribute to water retention, swelling (edema), and high blood pressure—common pregnancy concerns.
If you’re concerned about these things, consuming a high potassium food alongside can help mitigate symptoms, or you may just consume beef jerky in moderation to avoid them.
If you have gestational hypertension or preeclampsia, limiting high-sodium foods like jerky may be especially important. Choosing lower-sodium varieties can help reduce this risk.
Nitrates & Preservatives
Some jerky brands contain nitrates, nitrites, and other preservatives, which may pose potential health concerns during pregnancy. Many “nitrate-free” or “nitrite-free” products still use celery powder or celery juice, which naturally contain nitrates. While these are considered more natural, they can still convert to nitrites during digestion.
Although the risks from occasional consumption are likely low, it’s wise to moderate your intake and opt for products that clearly state no added nitrates or nitrites, even from natural sources. Fermented or naturally preserved jerky (like Paleovalley) is a safer bet during pregnancy.
What This Means for Eating Beef Jerky During Pregnancy
Eating beef jerky during pregnancy is generally safe if you choose reputable brands and consume it in moderation.
If you’re eating homemade beef jerky or dried meat, ensure it’s heated to a safe internal temperature of 165°F to kill any harmful bacteria.
How to Incorporate Beef Jerky While Pregnant
Beef jerky can be a great way to boost your protein intake during pregnancy. Protein is essential for all expecting moms, but it’s especially important if you experience blood sugar fluctuations or have gestational diabetes.
High protein foods like beef jerky can be a game changer for those with gestational diabetes. Add them to meals or snacks for help with blood sugar stabilization. You can also check out other ideas for gestational diabetes meals here!
For the best balance, pair beef jerky with a complex carbohydrate to support stable blood sugar levels and/or a high-potassium food to help balance the sodium content.
What to Look for in Store-Bought Beef Jerky
When choosing store-bought beef jerky during pregnancy, it’s important to select a product that supports both your nutritional needs and overall health. Here’s what to look for in a pregnancy-friendly jerky:
Grass-Fed Beef
Prioritize Grass-Fed Jerky: Nutrient-dense foods are essential during pregnancy, and grass-fed beef is often the better choice. It typically contains higher levels of omega-3 fatty acids, which support your baby’s brain development.
Grass-fed beef is also free from antibiotics and added hormones, making it a cleaner, safer option for both you and your baby. Choosing jerky made from grass-fed beef ensures a higher-quality, more nutritious snack.
Nitrate- and Nitrite-Free
Avoid Nitrates and Nitrites: Many conventional jerky products contain these preservatives, which can form potentially harmful compounds when consumed regularly.
While occasional nitrate intake is generally considered safe, limiting exposure during pregnancy is a good idea. Look for jerky labeled “nitrate-free” or “nitrite-free,” as these products typically use natural preservation methods like salt and vinegar.
Fully Cooked Jerky
Choose Fully Cooked Jerky: Food safety is especially important during pregnancy. Fully cooked jerky undergoes higher heat processing, reducing the risk of harmful bacteria.
While properly dehydrated jerky can be safe, fully cooked varieties offer an extra layer of protection, making them a more reliable choice.
Simple, Whole Ingredients
Opt for Minimal, Natural Ingredients: The best jerky should have a short, recognizable ingredient list. Look for options made with just beef, salt, and natural flavorings like herbs and spices.
Avoid jerky with artificial preservatives, added sugars, or unnecessary additives, as these may not positively contribute to your prenatal nutritional intake.
High Protein Content
Choose Protein-Rich Jerky: Protein is crucial during pregnancy to support your baby’s growth and maintain your energy levels. Quality beef jerky provides 10-15 grams of protein per ounce, making it a convenient, protein-packed snack.
Best Beef Jerky Brands for Pregnancy
If you’re looking for a safer way to satisfy your beef jerky cravings during pregnancy, these brands offer high-quality, minimally processed options:
Paleovalley Meat Sticks
Paleovalley meat sticks are a great pregnancy-friendly option because they use 100% grass-fed, pasture-raised beef without added hormones or antibiotics.
A standout feature is their natural fermentation process, which replaces the need for nitrates or preservatives. This makes them one of the cleanest options available. Plus, they contain probiotics, which may support digestion during pregnancy.
Chomps
Chomps beef sticks are another decent choice, as they are fully cooked and pasteurized, reducing the risk of foodborne illness. They contain no nitrates, nitrites, or artificial preservatives from artificial sources, and are made from grass-fed beef.
It should be noted that they do use celery juice as a preservative. So while it’s labeled “no added nitrates or nitrites except those naturally occurring in celery juice,” it still contains naturally-derived nitrates.
Righteous Felon
Righteous Felon offers all-natural, high-protein, grass-fed beef jerky with bold, unique flavors. They avoid artificial additives, but some varieties contain added sugars or nitrates (artificial or naturally occurring), so it’s important to check labels before buying.
Which One is Best?
For the cleanest, safest option, Paleovalley Meat Sticks are a top pick due to their fermentation process and lack of additives.
Chomps is another excellent choice because it’s fully cooked and nitrate-free. Righteous Felon can still be a good option, but be mindful of added sodium and preservatives in certain flavors.
Key Takeaways: Eating Beef Jerky Pregnant
- Beef jerky can be a safe snack during pregnancy if you choose high-quality, fully cooked, and properly processed options.
- Food safety is the main concern, as traditional jerky is dehydrated rather than fully cooked. Opt for brands that follow strict processing guidelines.
- Grass-fed beef is the best choice, as it provides higher omega-3s and avoids added hormones and antibiotics.
- Avoid jerky with nitrates, nitrites, and artificial preservatives, as these may pose potential risks during pregnancy.
- Stick to reputable brands, checking labels to ensure they meet pregnancy-safe standards.
- For best results, pair jerky with a complex carb or high-potassium food to balance blood sugar and electrolytes.
FAQs About Eating Beef Jerky During Pregnancy
Can I eat store-bought beef jerky while pregnant?
Yes, but it’s important to choose fully cooked, high-quality jerky from reputable brands. Traditional jerky is dehydrated, not always cooked to a safe temperature, which can pose a risk of foodborne illness. Opt for pasteurized, nitrate-free, and grass-fed options for the safest choice.
Can you eat dried or cured meat when pregnant?
Dried or cured meats, including jerky, can carry a higher risk of bacteria like Listeria or Salmonella since they’re not always cooked at high temperatures. If you’re eating dried or cured meats, make sure they are fully cooked or heat-treated to reduce the risk of foodborne illness.
Are there pregnancy-safe beef jerky brands?
Yes! Some brands follow strict safety guidelines and use high-quality, fully cooked, or naturally preserved ingredients. Top pregnancy-safe options include:
- Paleovalley Meat Sticks – Fermented, nitrate-free, and made from 100% grass-fed beef.
- Chomps – Fully cooked, grass fed, and lower in sodium.
- Righteous Felon – High-protein, grass-fed beef jerky (check for added sugars or preservatives).
Why am I craving beef jerky when pregnant?
Pregnancy cravings can be linked to increased protein needs, iron levels, or a desire for salty foods. Since beef jerky is rich in protein and iron, your body may be signaling a need for these nutrients.
However, if you’re craving it often, ensure you’re also getting iron and protein from other whole food sources.