Can I Eat Beef Jerky On A Keto Diet?

You’re craving a quick, protein-packed snack, and beef jerky seems perfect. But is it keto?

Here’s the catch: some jerky brands sneak in over 10g of sugar per serving! That’s enough to stall your fat-burning progress without you even realising it.

The beef jerky fits perfectly into keto—but only if you choose wisely. Let’s break down what makes jerky keto-approved and which options won’t ruin your macros!

Can I Eat Beef Jerky On A Keto Diet?

Yes, you can eat beef jerky on a keto diet, but choose zero-sugar, low-carb options to stay in ketosis. Avoid brands with added sugars, honey, or high-carb marinades. Opt for high-protein, natural jerky like 3099 Jerky, which is keto-friendly and free from unnecessary additives, making it a perfect on-the-go snack.

Is Beef Jerky Keto-Friendly?

Beef jerky can be a great keto snack, but not all jerky fits the diet. Many store-bought options contain hidden sugars, preservatives, and high-carb marinades that can raise your daily carb intake. To keep your body in ketosis, you must carefully check nutrition labels.

A keto-friendly beef jerky should have low or zero carbs, no added sugars, and high protein content. Many brands add sugar under different names like dextrose, maltodextrin, and corn syrup, so reading ingredient lists is essential. 

Opt for jerky made with minimal additives, natural spices, and grass-fed beef for better quality and nutrition.

3099 Jerky is one of the best options for keto dieters in Australia. It contains no added sugars, low carbs, and high protein, making it an ideal snack for those following a ketogenic diet. Choosing the right jerky helps you stay in ketosis while enjoying a tasty, high-protein treat.

What to Look for in Keto-Friendly Beef Jerky

Choosing the right beef jerky for a keto diet requires careful attention to ingredients and nutrition. Here’s what you should check before buying:

• Low or Zero Carbs – A good keto jerky should have less than 2g of net carbs per serving. Some brands may sneak in sugar, which increases the carb count.
• No Added Sugars – Look for jerky that does not contain honey, molasses, dextrose, or maltodextrin. These hidden sugars can kick you out of ketosis.
• High Protein Content – Keto relies on moderate protein intake, and beef jerky is an excellent source. Aim for at least 10g of protein per serving.
• Minimal Ingredients – The best keto jerky should contain simple, natural ingredients like beef, salt, and spices—without unnecessary fillers or artificial preservatives.
• Grass-Fed and High-Quality Meat – Opting for grass-fed jerky ensures a higher omega-3 content and better nutrient quality.
• Healthy Fats – Since keto is a high-fat diet, pairing your jerky with nuts, cheese, or avocado can help balance your macros.

Best Keto-Friendly Beef Jerky Brands in Australia 

If you’re on a keto diet, choosing beef jerky with zero sugar and minimal carbs is essential. One of Australia's top options for keto-friendly beef jerky is 3099 Jerky.

3099 Jerky – The Perfect Keto Snack

3099 Jerky stands out as a premium Australian beef jerky brand that caters to low-carb diets. Their Smokey BBQ, Garlic, and Chilli flavours are made using high-quality, grass-fed beef with no added sugars or preservatives, ensuring they fit perfectly within keto macros. 

Packed with lean protein and healthy fats, 3099 Jerky offers a satisfying, guilt-free snack that won’t kick you out of ketosis.

Why Choose 3099 Jerky for Keto?

• Zero Sugar & Low Carbs: Unlike many mainstream brands, 3099 Jerky avoids hidden sugars that could spike insulin levels.
• High in Protein: Each serving boosts protein for muscle maintenance and fat loss.
• Natural Ingredients: Made without artificial additives, it’s a clean and natural fuel source for keto dieters.

Local Legends Biltong

Available at Woolworths supermarkets, Local Legends Biltong offers a texture similar to traditional jerky but with significantly fewer carbs, making it a suitable choice for keto enthusiasts. 

KOOEE! Beef Jerky

KOOEE! Provides organic beef jerky options, such as the Sea Salt flavour, which contains only 0.7 grams of carbs per serving. This brand is praised for its simple ingredients and high protein content.

Barbell Foods

Barbell Foods offers a variety of beef jerky products with low carbohydrate content. Their Blue Pack is particularly noted for its taste and suitability for keto dieters.

DIY Keto Beef Jerky Recipe 

Making your own keto-friendly beef jerky at home ensures you get a high-protein, low-carb snack without added sugars or preservatives. This simple recipe delivers bold flavour, the perfect texture, and only minimal carbs—perfect for your keto diet!

Ingredients:

• 500g beef (top round, eye of round, or sirloin)
• 2 tbsp coconut aminos (or tamari for a saltier option)
• 1 tbsp apple cider vinegar
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp black pepper
• ½ tsp sea salt
• ½ tsp red pepper flakes (optional for spice)

Instructions:

• Slice the Beef: Cut the beef into thin strips (3–5mm thick) against the grain for tenderness.
• Prepare the Marinade: In a bowl, mix coconut aminos, apple cider vinegar, and all seasonings.
• Marinate: Mix the beef strips well, and refrigerate for at least 6 hours (or overnight) for maximum flavour.
• Dry the Jerky: Preheat your oven to 75°C (170°F). Place the beef strips on a wire rack over a baking tray.
• Dehydrate: Bake for 3–4 hours until the jerky is dry but still chewy.
• Cool & Store: Let it cool completely before storing it in an airtight container for up to 2 weeks.

Common Mistakes to Avoid When Choosing Beef Jerky for Keto

Picking the wrong beef jerky can unknowingly kick you out of ketosis. Here are keto dieters' most common mistakes when selecting jerky and how to avoid them.

1. Not Checking the Sugar Content

Many store-bought beef jerky brands add sugar to enhance flavour and extend shelf life. Look for zero-sugar or no-added-sugar options like 3099 Jerky to keep carbs low.

2. Ignoring Hidden Carbs

Even if sugar isn’t listed, ingredients like honey, molasses, or fruit juice can add unwanted carbs. Always read the nutrition label and aim for less than 2g of carbs per serving.

3. Choosing the Wrong Flavours

Flavoured varieties like teriyaki or BBQ often contain high-carb marinades. Opt for simple, spicy, or savoury flavours that rely on natural seasonings rather than sweeteners.

4. Overlooking Artificial Additives

Some brands use MSG, preservatives, and artificial flavours that can trigger inflammation or digestive issues. A clean ingredient list ensures better overall health benefits.

5. Buying High-Fat Jerky Without Checking the Quality

Keto-friendly jerky should have healthy fats from quality meat, not from added oils or fillers. Choose brands that use grass-fed beef for better nutritional value.

Conclusion

Beef jerky can be a perfect keto snack—but only if you choose wisely. Avoid sugary marinades, check for hidden carbs, and stick to clean, high-protein options like 3099 Jerky. Ready to snack without guilt? Shop 3099 Jerky today and keep your keto journey on track with flavour-packed, low-carb goodness!