Can you eat beef jerky when pregnant, or is it better left off your plate?

Pregnancy changes how your body handles food, making some snacks riskier than others. Beef jerky, while known for being a convenient, high-protein option, raises real concerns because of how it's processed and stored.

If not prepared properly, it may carry harmful bacteria or contain additives that aren't ideal during pregnancy. These factors make it important to understand what’s safe and what to avoid.

This guide breaks down the facts, risks, and safe options so you can make informed choices about eating beef jerky while pregnant.

Beef jerky is a dried meat snack made from lean cuts of red meat, usually beef. The meat is sliced thin, seasoned, and dehydrated at low temperatures to remove moisture and extend shelf life.

Most beef jerky contains salt, sugar, spices, and preservatives to keep it shelf-stable. Some brands also use smoke flavoring or marinades to improve texture and flavor. It’s known as a delicious snack that’s easy to store and carry, making it popular for on-the-go snacking.

One ounce of beef jerky typically contains about 9–12 grams of protein. It may also offer small amounts of iron and zinc, depending on the ingredients. However, many store-bought options are high in sodium and preservatives, which could be a concern during pregnancy if consumed in large amounts.

Beef jerky is a popular snack, but its safety during pregnancy depends on how it’s made and handled. Understanding the risks and preparation methods can help you make an informed decision.

Pregnancy increases the importance of avoiding bacteria that can cause foodborne illness, as changes in the immune system may make it harder to respond to certain infections. As a result, pregnant individuals can be more susceptible to complications from pathogens that might cause only mild illness in others.

To reduce this risk, it’s best to avoid certain foods—like sushi, sashimi, raw oysters, or raw or undercooked meat—that are more likely to carry harmful bacteria.

Beef jerky can fall into this category if it hasn’t been heated to high enough temperatures during preparation. Some types may not reach the levels needed to kill bacteria, such as Toxoplasma gondii, Listeria, or Salmonella. These organisms can lead to foodborne illness and, in rare cases, may cause flu-like symptoms or more serious health concerns if left untreated.

Since dried meat doesn’t always show visible signs of spoilage, harmful bacteria can go unnoticed. That’s why it’s important to choose jerky products that are clearly labeled as fully cooked or follow USDA-recommended safety guidelines when making homemade jerky.

Processed meats, including jerky, can sometimes carry harmful bacteria if the meat isn’t handled, cooked, or stored properly—especially when dealing with raw or undercooked meat. Foods that are dried or cured at low heat may not reach the temperatures required to kill those bacteria.

Eating beef jerky while pregnant comes with several safety concerns. These risks mostly relate to how the meat is prepared, as well as the ingredients used. Pregnant women should be cautious, especially when dealing with jerky made from raw or undercooked meat.

• Risk of harmful bacteria  – Undercooked or dried meat may carry Listeria, Salmonella, or toxoplasma gondii, all of which can lead to serious foodborne illness.

• Weakened immune response –  Pregnancy causes changes in immune function, which may make it harder to respond to harmful bacteria in improperly cooked jerky.

• High sodium levels – High sodium levels in jerky could contribute to discomfort or elevated blood pressure in individuals sensitive to salt

• Unsafe ingredients – Some jerky contains preservatives, artificial flavoring, or too much salt, which could increase discomfort or trigger symptoms like muscle aches or difficulty breathing in sensitive individuals.

• Raw meat concerns – Like sushi, sashimi, or raw oysters, beef jerky made without reaching safe internal temperatures may not kill bacteria unless it follows USDA-recommended safety steps during processing.

To stay safe, only consume beef jerky that is fully cooked, made from quality ingredients, and clearly labeled. If you're facing strong pregnancy cravings for jerky, choose safer alternatives that satisfy without the risk.

Although there are safety concerns, beef jerky offers nutrients that may be helpful in moderation—if chosen carefully. It’s important to balance your cravings with safer eating habits during pregnancy.

Beef jerky is rich in protein, which helps support tissue development and muscle growth. Protein is a filling nutrient and may help with satiety, which can be useful during pregnancy when appetite changes are common.

Some beef jerky contains iron and zinc, which play a role in oxygen transport and supporting a healthy immune system. However, eating large amounts of salty or undercooked jerky may do more harm than good. Look for options made with clean ingredients and fewer preservatives.

If you're unsure, consider skipping jerky altogether and focusing on high-protein snacks made with vegetables, dairy, or plant-based options.

Not all jerky is the same. If you plan to consume beef jerky while pregnant, take extra care in choosing how it’s prepared. What matters most is ensuring the meat is fully cooked, not just dried.

Check the label to confirm the jerky is USDA-inspected and fully cooked to a temperature high enough to kill harmful bacteria. Jerky that only says “dried” or “smoked” without listing specific cooking temperatures may have started as raw meat and could still carry safety risks.

In addition to cooking standards, pay attention to the ingredient list. Many jerky products contain excess salt, preservatives, or artificial additives. While these can enhance flavor, too much may not align with a balanced pregnancy diet. Look for options that are low in sodium and made with simple, recognizable ingredients to support better nutritional choices during pregnancy.

Making homemade jerky gives you control over the meat, marinade, and cooking methods. It's important to use a food thermometer and heat the meat to an internal temperature of 160°F before drying. This step helps destroy harmful bacteria like Salmonella or E. coli since drying alone doesn’t always reach high enough temperatures to kill pathogens.

Store-bought jerky is convenient, but it varies in how it's made. Some brands may not follow USDA-recommended thermal processing or may use meat that hasn't been heated to a safe temperature before drying. Others may contain high levels of salt or preservatives. If you choose store-bought jerky during pregnancy, look for products clearly labeled as fully cooked, low in sodium, and properly sealed to reduce the risk of bacterial growth.

If you’re avoiding beef jerky or looking for healthier options, there are plenty of nutritious snacks to enjoy. These choices satisfy pregnancy cravings without the risks tied to undercooked or dried meat.

• Hard-boiled eggs – Packed with protein, choline, and B12.

• Roasted chickpeas – Crunchy and plant-based, perfect for snacking.

• Greek yogurt – High in calcium and protein.

• Nut butter on whole-grain toast – Rich in healthy fats and fiber.

• Cottage cheese – Low in salt, high in protein, and easy to pair with fruit.

• Trail mix with dried fruit and nuts  – Offers energy, protein, and healthy fats.

• Hummus with fresh veggies – Hydrating, protein-rich, and loaded with nutrients.

These snacks work well to satisfy a jerky craving without the food safety risks that come with eating undercooked meat or dried meat during pregnancy.

Beef jerky can be a tricky food to navigate during pregnancy due to risks like bacterial contamination, high sodium, and added preservatives. These concerns are especially important when your immune system is more vulnerable and your body is more sensitive to certain ingredients.

While beef jerky offers protein and some nutrients, its safety depends heavily on how it's made and stored. Choosing fully cooked, low-sodium options—or preparing homemade jerky under safe conditions—can help reduce potential risks.

If you're craving something savory or high in protein, there are plenty of safe, nutritious alternatives like Greek yogurt, hard-boiled eggs, and roasted chickpeas. Staying informed, reading food labels, and selecting the right foods can help you enjoy satisfying snacks with more confidence throughout your pregnancy.