Craving beef jerky while pregnant? You're not alone. Many pregnant women experience strong cravings, and jerky often seems like a quick, high-protein snack. But this popular food may not be as safe as it appears.

Eating beef jerky during pregnancy can increase the risk of foodborne illnesses like Listeria and Toxoplasmosis, both commonly linked to raw or undercooked meat. These harmful bacteria may lead to serious complications for pregnant women and their developing babies, such as infection, miscarriage, or low birth weight, particularly in high-risk cases.

In this article, we’ll answer the question: Can you eat beef jerky while pregnant? We'll explore the potential risks, expert recommendations, and what you should know before giving in to that craving.

Eating beef jerky may seem like a quick fix to craving beef jerky, but safety concerns come first. Understanding the risks and expert guidelines helps you decide if it belongs in your pregnancy snack lineup.

Beef jerky is typically dried, but not all types are cooked to temperatures that kill harmful bacteria unless specifically heat-treated or pasteurized. That leaves it vulnerable to harmful bacteria like Listeria, Salmonella, and Toxoplasma gondii—all known to cause foodborne illness in pregnant women. These microbes can lead to serious risks such as miscarriage, low birth weight, or infection in the developing baby.

Experts recommend heating meat to 160°F before dehydrating to ensure harmful bacteria are killed, and even then, limit how much you eat. Proper food handling—like storing jerky at safe temperatures—is key to avoiding contamination. Health professionals also stress moderation due to high sodium and preservative levels.

Before reaching for that next piece, it’s important to know the risks tied to eating beef jerky while pregnant. Jerky made from raw or undercooked meat may carry harmful bacteria that can lead to foodborne illness. It can also contain high sodium and preservatives, which may raise maternal blood pressure and contribute to water retention.

Improperly prepared or stored jerky may harbor Listeria or Toxoplasma, increasing the chance of food poisoning. Since pregnancy dampens the immune system, any exposure to bad bacteria can make you sicker and pose risks to the baby.

High sodium content is a major downside of eating beef jerky while pregnant. A single serving can contain 500 mg or more of sodium, which may raise blood pressure, cause water retention, and worsen pregnancy swelling. Pregnant individuals with existing blood pressure concerns should monitor their sodium intake closely, as consuming large quantities of salty foods like jerky may contribute to elevated blood pressure.

Processed jerky often includes nitrates and nitrites as preservatives. These compounds may form nitrosamines during digestion, which some studies suggest could be linked to cancer and hypertension risk, though human evidence remains limited. Pregnant women may choose to limit their intake as a precaution, particularly to support overall circulatory health and reduce unnecessary exposure to additives.

Store-bought jerky isn’t all bad, but you need to shop smart and read labels carefully. Certain types of shelf-stable jerky may be safer if they’re made from fully cooked meat and clearly labeled as nitrate-free, low in sodium, and free from raw or undercooked meat. Pregnant women should still consume beef jerky in moderation to limit exposure to harmful bacteria, excess sodium, and preservatives that may influence blood pressure or increase the chance of foodborne illness.

Not all beef jerky is created equal, especially when you're pregnant. Choosing the right kind can help reduce the risk of contamination, high blood pressure, and foodborne illness. Look for these key features on the label:

• Fully cooked or pasteurized jerky to ensure harmful bacteria are eliminated.

• Nitrate-free or nitrite-free options to avoid exposure to added preservatives.

• Low-sodium varieties to help manage blood pressure and reduce water retention.

• Lean beef sources for a cleaner, lower-fat protein option.

• Shelf stable jerky with clear expiration dates and proper packaging to avoid spoilage.

If you're craving beef jerky while pregnant, there are safer alternatives available that can help satisfy your snack needs without added risk. These options offer better ingredient quality, lower sodium, and no exposure to raw meat. Consider the following:

• Organic and grass-fed beef jerky made without artificial additives or preservatives.

• Small-batch brands that focus on high-quality, natural ingredients and transparent sourcing.

• Plant-based jerky like mushroom, soy, or jackfruit which contains no animal products and lower sodium levels.

• Low-sodium varieties to help manage blood pressure during pregnancy.

• Jerky labeled as nitrate-free and  fully cooked to reduce the risk of foodborne illness.

Homemade jerky offers control, but only when done right. If not properly prepared, it may contain bad bacteria like Listeria or Salmonella due to undercooked meat or unsafe dehydration methods. Pregnant women should avoid raw meat and ensure the jerky reaches a high enough temperature to kill harmful bacteria. Always use lean meats, follow safe food handling practices, and store them properly to reduce the risk of contamination or foodborne illnesses.

Making jerky at home might feel safer, but without proper food safety steps, it can be risky—especially during pregnancy. Improper preparation can allow bad bacteria to survive, increasing the chance of infection and foodborne illness. Here are the main concerns to watch out for:

• Undercooked meat may not reach a safe internal temperature, allowing Salmonella or E. coli to survive.

• Inadequate dehydration can leave moisture behind, creating a perfect environment for bacteria growing inside the jerky.

• Cross-contamination during preparation or storage can spread harmful bacteria to other foods.

• Jerky stored incorrectly or for too long may spoil, raising the risk of food poisoning for pregnant women.

• Lack of consistent heat during drying means the jerky may not be fully cooked, making it unsafe to consume.

If you're planning to make homemade jerky during pregnancy, following the right steps is crucial to avoid the risk of bad bacteria and contamination. Here’s how to safely prepare and store jerky at home:

• Start with lean meat to reduce fat, which can go rancid during storage.

• Marinate the meat using salt, vinegar, or other acidic ingredients to help kill harmful bacteria.

• Preheat meat to 160°F before drying to ensure it’s fully cooked and safe to eat.

• Use a food dehydrator set at a constant 130°F–140°F to dry the meat evenly and prevent moisture buildup.

• Store jerky in airtight containers in the refrigerator to prevent bad bacteria growing during storage.

If you choose fully cooked, shelf-stable jerky made from lean beef, it can offer valuable nutrients during pregnancy without the added risk of foodborne illnesses.

Beef jerky is a protein-dense snack—roughly 7–10 g per ounce—helping support muscle, tissue growth, and overall development of your baby. This makes it a convenient option when pregnancy cravings hit and you need a quick source of energy.

Jerky, made from high-quality meat, provides heme iron and zinc, which support blood production, healthy fetal growth, and immune system function. These nutrients are especially important for pregnant women who may need extra support as their body works harder to nourish the growing fetus.

During pregnancy, some foods carry a higher risk of contamination, which can harm both you and your developing baby. Being aware of these foods helps reduce the chance of foodborne illnesses and supports a healthier pregnancy.

Avoid eating raw or undercooked meat, including certain deli meats and homemade jerky, as they may carry bacteria like Listeria, Toxoplasma gondii, or Salmonella. These may cause infections and muscle aches and could increase the risk of miscarriage or complications in some cases. Always choose fully cooked meat options and avoid any food that hasn’t reached a safe temperature.

Fish like swordfish, sharks, and king mackerel are high in mercury, which can affect your baby’s brain development. Pregnant women should steer clear of these and opt for safer seafood with lower mercury levels, like salmon, tilapia, or shrimp, which still provide essential vitamins and healthy nutrients without the risk.

Beef jerky may satisfy pregnancy cravings, but certain types may pose health risks if not properly processed. Eating beef jerky while pregnant can expose you to harmful bacteria, high sodium, and preservatives like nitrates and nitrites, all of which carry potential risks during pregnancy.

To lower your risk of foodborne illness or high blood pressure, choose shelf-stable jerky made from fully cooked meat, limit how much you eat, and always check product labels for ingredients and safety information. If you're unsure, speak with your healthcare provider about what’s safe for you and your baby.

Craving beef jerky doesn’t mean you have to take a risk. There are plenty of healthy, pregnancy-safe alternatives that can keep both you and your baby well-nourished.