Pregnant woman eating beef jerky on the couch with a plate of jerky

Can You Eat Beef Jerky While Pregnant? Safety, Risks, and Tips for Moms-to-Be

Written by: Dr James Pendleton

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Published

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Time to read 8 min

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.

Is Beef Jerky Safe to Eat While Pregnant?

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.

What Makes Beef Jerky Risky During Pregnancy?

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.

"Beef jerky is typically dried, but not all types are cooked to temperatures that kill harmful bacteria unless specifically heat-treated or pasteurized.”

What Do Health Experts Recommend About Eating Beef Jerky?

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.

Close-up of peppered beef jerky pieces on a dark surface

What Are the Risks of Eating Beef Jerky While Pregnant?

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.

Can Beef Jerky Cause Food Poisoning?

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.

Is Beef Jerky High in Sodium?

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.

Nitrates and Nitrites in Processed Jerky

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.

Plain beef jerky slices displayed on a white background

Can You Eat Store-Bought Beef Jerky While Pregnant?

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.

What to Look for When Buying Jerky

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.

Are There Safer Store-Bought Options?

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.

How About Eating Homemade Beef Jerky During Pregnancy?

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.

What Are the Risks of Homemade Jerky?

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.

How to Make Safe Homemade Jerky

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.

Hand holding a single piece of dark, seasoned beef jerky

What Are the Nutritional Benefits of Beef Jerky For Pregnant Women?

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.

High in Protein

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.

Iron and Zinc for Pregnancy Health

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.

Foods to Avoid During Pregnancy

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.

Raw or Undercooked Meat

Avoid eating raw or undercooked meat, including certain deli meats and homemade jerky, as they may carry bacteria like ListeriaToxoplasma 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.

High-Mercury Fish

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.

Pregnant woman gently holding her belly in a calm setting

Should You Eat Beef Jerky While Pregnant? Here’s the Bottom Line

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.

Frequently Asked Questions

Is it safe to eat beef jerky while pregnant?

Beef jerky while pregnant is risky unless it’s fully cooked and handled properly to kill harmful bacteria.

What are the risks of eating jerky during pregnancy?

Eating beef jerky during pregnancy may lead to foodborne illnesses, high blood pressure, and exposure to nitrates.

Can I make my own beef jerky while pregnant?

Homemade beef jerky can be safe if cooked to 160°F and dehydrated at the correct temperature to prevent bacteria.

What are the safer alternatives to beef jerky during pregnancy?

Safer options include low-sodium, nitrate-free jerky or protein-rich snacks like boiled eggs, yogurt, and nuts.

Why should pregnant women avoid raw or undercooked meat?

Raw or undercooked meat can carry bacteria like Listeria and Toxoplasma, which increase the risk of infection and complications.

REFERENCES

  1. Chen, B., & Dong, S. (2022). Mercury Contamination in Fish and Its Effects on the Health of Pregnant Women and Their Fetuses, and Guidance for Fish Consumption-A Narrative Review. International journal of environmental research and public health, 19(23), 15929. https://doi.org/10.3390/ijerph192315929

  2. Shakil, M. H., Trisha, A. T., Rahman, M., Talukdar, S., Kobun, R., Huda, N., & Zzaman, W. (2022). Nitrites in Cured Meats, Health Risk Issues, Alternatives to Nitrites: A Review. Foods (Basel, Switzerland), 11(21), 3355. https://doi.org/10.3390/foods11213355

  3. Surendran Nair, M., Lau, P., Belskie, K., Fancher, S., Chen, C. H., Karumathil, D. P., Yin, H. B., Liu, Y., Ma, F., Upadhyaya, I., Upadhyay, A., Mancini, R., & Venkitanarayanan, K. (2016). Potentiating the Heat Inactivation of Escherichia coli O157:H7 in Ground Beef Patties by Natural Antimicrobials. Frontiers in microbiology, 7, 15. https://doi.org/10.3389/fmicb.2016.00015 

Medically Reviewed By

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.