Jerky: The perfect snack for low-carb, keto and paleo diets

Why jerky is currently trending

Jerky – the air-dried, seasoned meat – is no longer just provisions for adventurers, campers, and road trip enthusiasts. In the age of low-carb, keto, and paleo diets, jerky has experienced a real boom. The reason: It's a natural, protein-rich, low-carbohydrate food. It can be perfectly integrated into various dietary approaches, and it can be enjoyed anytime, anywhere. Even vegetarians can opt for mushroom-based jerky.

Whether beef, chicken, turkey or water buffalo – jerky is not only practical and has a long shelf life, but also provides high-quality nutrients that play a central role in many diets.

What exactly is jerky?

Jerky is essentially thinly sliced meat that is marinated, seasoned, and then gently air-dried. It's a simple method of preserving meat for extended periods. This preservation method originated in North and South America, where indigenous peoples preserved meat in this way.
Drying causes the meat to lose a large part of its water content, making it lighter, longer-lasting, and giving it an intense, aromatic flavor.

Jerky and low-carb: The ideal combination

Low carb means "low in carbohydrates" and describes a diet in which these macronutrients are significantly reduced – sometimes even almost completely ("no carb"). While the German Nutrition Society recommends around 50% carbohydrates, moderate low-carb versions are around 45%, and strict versions are below 10%.

Well-known low-carb diets include Atkins, Keto, Dukan, Paleo, and the LOGI method. The goal is often weight loss, but many also hope for health benefits such as more stable blood sugar levels, reduced cravings, or improved inflammation markers.

The low-carb diet focuses on a reduced carbohydrate intake and a higher proportion of proteins and healthy fats.

Carbohydrates at a glance:

Simple sugars (e.g. glucose, fructose) provide immediate energy, but only provide short-term satiety.
Double sugars (e.g. sucrose) are found in sweets and fruit and can promote cravings.
Complex carbohydrates (e.g. in whole grains, potatoes, vegetables) are digested more slowly and keep you feeling full for longer.

Even with a low-carb diet, complex carbohydrates from vegetables and selected sources can still be beneficial.

Jerky fits perfectly into this concept, because:

Carbohydrate content: Classic jerky without added sugar usually contains less than 3g of carbohydrates per 100g.
Protein source: With up to 50g of protein per 100g, jerky is a real protein booster.
Satiety: Due to its high protein content, jerky provides a long-lasting feeling of satiety without significantly affecting blood sugar levels.

Caution: If you choose jerky for a low-carb diet, be aware of hidden sugars in the marinade. Many conventional varieties contain sugar, glucose syrup, honey, or fruit juices, which unnecessarily increase the carbohydrate content.

Jerky in the keto diet: Fat is key

The ketogenic diet is based on a very low carbohydrate intake (usually less than 20-30 g per day) and a high fat intake.

The keto diet is a An extremely low-carbohydrate, high-fat diet in which the body is forced to obtain energy from fat reserves instead of carbohydrates . The goal is to bring the metabolism into a state of ketosis, in which the liver produces ketone bodies from fatty acids, which serve as an energy source for the brain and other organs. This condition occurs when carbohydrate stores are depleted and daily carbohydrate consumption is limited to a maximum of five percent of total energy intake, which corresponds to approximately 50 grams of carbohydrates per day with an average daily energy intake of 2000 kilocalories.

The diet is based on a ratio of approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates . Allowed foods include vegetable oils and fats, fatty fish and meat, dairy products, avocados, nuts and seeds, as well as low-carbohydrate vegetables such as broccoli, zucchini and cauliflower. However, cereals, pasta, rice, potatoes, fruits with a high sugar content, sweets, fruit juices, sugar and alcohol are prohibited.

While jerky is a good source of protein, it's naturally low in fat. This is especially true for water buffalo meat. Therefore, jerky is an excellent protein source for the keto diet, but ideally it should be combined with a high-fat side dish – for example:

Jerky strips with cheese cubes
Jerky with avocado
Jerky with nuts or macadamia nuts

Pro tip: If you make your own jerky, you can enrich the marinade with high-quality oils (e.g., MCT oil or olive oil) to increase the fat content and make it even more keto-friendly.

Jerky and Paleo: Back to the roots

The Paleo diet is based on the diet of our ancestors in the Stone Age –

The Paleo diet, also known as the Stone Age diet or Paleolithic diet, is a dietary approach based on the presumed diet of our ancestors from the Paleolithic era. The term "Paleo" is derived from the Greek word "palaiós," meaning "ancient." The basic idea is that the human metabolism adapted over thousands of years to the natural, unprocessed foods that were available at that time. This means: no processed foods, no grains, no refined sugar. A return to this way of eating is considered beneficial to health.

Jerky fits perfectly into this concept, as it's one of the oldest methods of preserving meat. For Paleo-compliant jerky:

100% natural meat
No artificial additives
Spices, herbs and salt are allowed
Sweeteners like honey are accepted in the Paleo diet, but should be used sparingly.

Many Paleo followers make their own jerky to maintain control over ingredients and quality.

Nutritional information at a glance

The exact values depend on the type of meat, marinade and method of preparation, but typical buffalo jerky has approximately the following per 100g:

Calories: 250–300 kcal
Protein: 50-60 g
Fat: 2–5 g
Carbohydrates: 1–3 g (without added sugar)

This makes jerky a nutrient-dense snack that is a smart alternative to chips, bars or pastries both on the go and in the office.

Benefits of jerky for low-carb, keto, and paleo diets

1. High protein content

Protein is essential for muscle building, regeneration and maintenance of muscle mass during a diet.

2. Long shelf life

Due to its low water content, jerky can be stored for months without refrigeration if stored correctly.

3. Mobility & Flexibility

Lightweight, compact and edible without cutlery – perfect for travel, work or hiking.

4. Natural ingredients

Homemade or high-quality jerky contains only meat, salt, and spices – no unnecessary fillers.

What to look out for when buying

The jerky market is booming – but not every product is automatically suitable for low-carb, keto, or paleo diets. When shopping, it's worth taking a look at:

Sugar content: The less, the better.
Meat quality: Prefer organic meat. Free from antibiotics or concentrated feed.
Additives: No artificial flavors, preservatives or flavor enhancers.
Protein-fat ratio: For keto, you should possibly plan for additional fat sources.

Making your own jerky – it's easy.

For maximum control over taste and ingredients, make your own jerky. Basic recipe:

Choose meat: Lean meat (e.g. beef shoulder, top round or chicken)
Cut into thin strips (against the grain for a more tender result)
Marinate: With salt, pepper, garlic, paprika, chili or other spices
Drying: In a dehydrator or oven at approx. 60–70 °C for 4–8 hours
Pack airtight – and your protein-rich snack is ready!

Do you have trouble getting good meat, want to try buffalo, or is it too much trouble for you? Then simply order your jerky here . It will usually arrive at your home within 48 hours.

Frequently Asked Questions (FAQ)

1. Is jerky really healthy?
Yes – if it is made from high-quality meat and without unnecessary sugar or artificial additives.

2. Can jerky help with weight loss?
Definitely. Due to its high protein content and good satiety, jerky is an ideal snack for calorie-conscious diets.

3. Is jerky suitable for intermittent fasting?
Yes, as long as it is consumed within the eating window, it even supports muscle maintenance.

Conclusion: Jerky as a smart snack for modern diets

Whether you're following a low-carb, keto, or paleo diet, you can enjoy high-quality jerky without hesitation. If you prioritize ethical sourcing and avoid hidden sugars, jerky is a snack that fits perfectly into a healthy, mindful diet. It provides high-quality protein, is easy to transport, has a long shelf life, and can be customized to your liking. Get your hands on our handmade jerky now!

Whether bought or homemade – jerky is more than just dried meat: it is a piece of culinary heritage that fits perfectly into the modern world of an abundance of cheap carbohydrates.