Jerky vs. Crisps: Which Snack Offers Real Nutrition?

When it comes to snacking, jerky and crisps are two popular choices. But which one offers real nutrition? While crisps are often packed with empty calories, jerky could be a more protein-rich alternative. 

However, not all jerky is created equal, and some varieties are loaded with salt and preservatives. 

In this article, we’ll compare these two snacks, looking at their nutritional benefits, potential downsides, and which one may be a better option for a healthier lifestyle. Are you making the right choice for your diet? Let's get into the facts.

Benefits of Jerky as a Snack

Jerky is a nutrient-dense, high-protein snack that offers a range of health benefits, from supporting muscle repair to providing essential vitamins and minerals, all while being convenient and low in sugar.

• High in Protein: Jerky is packed with high-quality protein, which is essential for building and repairing muscles. Protein also helps regulate your metabolism and keeps you feeling satisfied for longer, reducing the urge to snack on less nutritious options throughout the day.
  
• Portable and Convenient: Unlike many other snacks, jerky doesn’t need refrigeration and is easy to store. This makes it an ideal option for busy people who need a quick, mess-free snack while on the move—whether you're commuting, travelling, or heading to the gym.
  
• Low in Sugar: Many jerky varieties have little to no added sugars, making them a healthier choice than many processed snacks that are high in empty calories. This can help prevent blood sugar spikes and crashes, keeping your energy levels steady throughout the day.
  
• Packed with Essential Nutrients: Jerky is not only rich in protein but also contains vital nutrients like iron, which supports healthy blood circulation, and zinc, which strengthens your immune system. These nutrients are key to maintaining overall health and energy.
  
• Long Shelf Life: Due to its drying and curing process, jerky can be stored for months without refrigeration. This makes it a great pantry staple and reduces food waste, so you always have a healthy snack option available when needed.

The Appeal of Crisps

Crisps are a popular snack thanks to their satisfying crunch, rich flavours, and convenience. From classic salt and vinegar to adventurous options like sour cream and onion, crisps offer a wide variety of tastes to suit almost any preference. Their portability makes them a go-to choice for quick snacks at lunch or while on the move.

Made primarily from potatoes, crisps provide a fast source of energy due to their carbohydrate content. The process of frying enhances their flavour and crispiness, but it also increases their fat and calorie content. 

While crisps can be an enjoyable snack, they are often high in unhealthy fats and salt, which can contribute to poor nutrition if consumed in large quantities.

Although crisps are tasty and easy to snack on, they do not offer significant nutritional value beyond their energy content. 

Their heavy reliance on salt and fat means they are not the healthiest option when it comes to sustaining your body long-term. As we compare crisps to jerky, it's clear that the appeal of crisps may come at the cost of nutrition.

Nutritional Comparison: Jerky vs. Crisps

When choosing a snack, jerky and crisps provide different nutritional benefits. Here’s a closer look at how they stack up:

1. Calories

Jerky is low in carbohydrates and rich in protein, making it more calorie-dense. A 28g (1 ounce) serving typically contains between 70–120 calories, depending on the brand and flavour. 

While jerky may have fewer calories than crisps, it’s packed with nutrients that provide lasting energy. On the other hand, crisps are often higher in fat, making them more calorie-dense. 

A 28g serving of regular potato crisps contains around 140–150 calories, but the calories mainly come from fat and carbs, with less nutritional value.

2. Protein

Jerky stands out as an excellent source of protein. A 28g (1 ounce) serving typically contains 10–15 grams of protein, which makes it ideal for muscle recovery, boosting energy, and keeping you feeling full longer. 

Jerky’s protein is especially beneficial for people who lead active lifestyles or want to reduce hunger between meals. 

In contrast, crisps are very low in protein, offering less than 2 grams per serving. They might satisfy a craving but won’t help you meet your daily protein needs.

3. Fat

Jerky tends to be relatively low in fat compared to crisps. A typical serving of beef jerky contains 3–7 grams of fat, depending on the lean-to-fat ratio of the meat. 

Jerky’s fat is usually of a healthier profile, thanks to its animal-based protein. On the flip side, crisps are high in fat, especially because they are fried in oils. 

A serving of crisps can contain 7–10 grams of fat, and certain flavoured crisps may have even higher amounts. Most of the fat in crisps comes from less healthy oils, which can be high in trans fats or omega-6 fatty acids.

4. Carbs

Jerky is very low in carbohydrates, containing only 2–5 grams per serving. This makes it a great choice for those following low-carb diets or trying to limit sugar intake. 

The carb content in jerky mostly comes from seasonings or any added sugars in flavoured varieties. In contrast, crisps are much higher in carbohydrates. 

A typical serving has about 13–15 grams of carbs, mostly from the potatoes and added starches. This makes crisps a higher-carb snack, which could cause blood sugar spikes, especially if consumed in large quantities.

5. Sodium

Sodium is an important factor to consider when choosing between jerky and crisps, as both can be high in salt. 

Jerky is known for its high sodium content, with a single serving containing 300–600 mg of sodium (or even more, depending on the flavour). 

This is a significant portion of the daily recommended intake, which is around 2,300 mg for adults. While jerky’s high sodium content helps preserve the meat and enhance flavour, it’s important for people watching their sodium intake to consume it in moderation. Crisps also contain sodium, although usually not as much as jerky per ounce. 

A serving typically contains 150–300 mg of sodium, but this amount can increase with certain flavours, such as sour cream and onion or cheese.

Healthier Alternatives and Considerations

When choosing between jerky and crisps, it’s important to think about the nutritional benefits and any health risks involved. 

Jerky, particularly when made with high-quality meat and minimal additives, can be a great source of protein, which helps build muscle and keeps you feeling full. 

It also tends to be lower in carbs and sugar, making it a more suitable option for those on a low-carb or high-protein diet.

However, not all jerky is created equal. Some brands use too much salt, artificial preservatives, and added sugars, which can cancel out its health benefits. 

So, if you're looking for a healthier option, always check the label for natural ingredients and lower sodium content.

Crisps, on the other hand, are typically high in fats, salt, and empty calories. While they can be tasty, they often don’t provide the nutrients your body needs for energy or muscle repair. 

If you're craving something crunchy, look for baked or air-fried options, as these tend to have less fat.

Which Snack Fits Your Lifestyle?

Choosing between jerky and crisps depends on your lifestyle and what you're looking for in a snack. If you're someone who's always on the go or needs a quick energy boost, jerky could be the perfect choice. 

Packed with protein, it’s ideal for anyone active, whether you're hitting the gym or need something to keep you full between meals. It's portable, requires no refrigeration, and keeps you satisfied longer than crisps, which often lead to hunger pangs soon after.

On the other hand, if you prefer a snack that’s easy to grab and enjoy during a movie or social gathering, crisps might be your go-to. 

They’re lighter and easier to share, but remember, they don’t offer the same nutritional benefits as jerky. For those who care about weight management or maintaining muscle, jerky tends to offer more value.

If you’re conscious of health but still love the crunch, you might want to combine both—just balance your snacks wisely. 

So, whether you’re fueling up for a workout or relaxing with friends, consider what suits your needs and lifestyle best.

Conclusion

When comparing jerky and crisps, jerky stands out as the healthier option, packed with protein and fewer empty calories. While crisps may satisfy cravings, they lack the essential nutrients your body requires. 

Opt for jerky for a snack that delivers real nutrition. Visit 3099 Jerky today and fuel your body with the right choice!