Is It Safe to Eat Beef Jerky During Pregnancy?

Craving beef jerky while pregnant? Many expecting moms wonder if they can indulge in this popular snack, especially with all the mixed advice out there. Let’s break down what you need to know about eating beef jerky during pregnancy, including safety tips, risks, and alternatives, so you can make the best choice for you and your baby.

Can You Eat Beef Jerky When Pregnant?

Beef jerky is a favorite snack for many—it’s savory, portable, and packed with protein. But if you’re pregnant, things get a bit more complicated. The main concern with beef jerky during pregnancy is food safety, particularly the risk of harmful bacteria like Listeria monocytogenes. Listeria can survive in dried meats like jerky and can cause serious illness for both mom and baby.

The American Pregnancy Association and most health professionals recommend that pregnant women avoid consuming beef jerky. This is because jerky is typically made from raw or undercooked meat that’s been dried, not fully cooked at high temperatures. This process may not kill all bacteria or parasites that could be present in the meat.

Why Is Beef Jerky Risky for Pregnant Women?

• Listeria Risk: Listeria is a bacteria that thrives in environments where food isn’t cooked thoroughly. Pregnant women are up to 20 times more likely to get listeriosis than the general population. Infection can lead to miscarriage, premature birth, stillbirth, or serious illness in newborns.
• Other Bacteria: Besides Listeria, other bacteria like Salmonella and E. coli can also survive in improperly processed jerky.
• High Sodium Content: Beef jerky is often very salty. Excess sodium during pregnancy can contribute to high blood pressure and swelling.
• Nitrates and Preservatives: Many commercial jerkies contain nitrates and other preservatives that are best limited during pregnancy.

What About Homemade Beef Jerky?

Homemade beef jerky might seem safer because you control the ingredients, but unless you have specialized equipment to heat the meat to at least 160°F (71°C) before drying, there’s still a risk. Most home dehydrators don’t reach temperatures high enough to kill all bacteria. Unless you’re certain your jerky is fully cooked and handled safely, it’s best to avoid homemade versions as well.

Are There Any Types of Jerky That Are Safe?

Some brands claim their jerky is “fully cooked” or “pregnancy safe.” If you’re considering these products, check for the following:

• USDA-Approved: Look for jerky that’s been inspected and approved by the USDA for safety.
• Fully Cooked: The label should state the product has been cooked to at least 160°F (71°C).
• Refrigerated Storage: Some safer jerky products require refrigeration—always follow storage guidelines.

If you’re ever unsure, it’s wise to consult your doctor before eating any jerky product during pregnancy.

What Are the Symptoms of Listeria Infection?

If you’ve eaten beef jerky and are worried about possible infection, watch for these symptoms:

• Fever or chills
• Muscle aches
• Nausea or vomiting
• Diarrhea
• Headache or stiff neck

Listeria symptoms can appear days or even weeks after exposure. If you experience any of these symptoms while pregnant, contact your healthcare provider right away.

Safe Alternatives to Beef Jerky During Pregnancy

You don’t have to give up on satisfying your cravings for salty, protein-packed snacks! Here are some safer alternatives:

• Cooked Meats: Opt for well-cooked chicken, turkey, or roast beef slices (heated until steaming hot).
• Dried Fruit: Try dried apples, mangoes, or apricots for a chewy snack.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, or pumpkin seeds are great sources of protein and healthy fats.
• Cottage Cheese or Yogurt: These dairy snacks offer protein and calcium—just make sure they’re pasteurized.
• Vegetable Chips: Baked sweet potato or beet chips can satisfy your craving for something crunchy.

Tips for Snacking Safely During Pregnancy

• Check Labels: Always read ingredient lists and preparation instructions before purchasing packaged snacks.
• Avoid Raw or Undercooked Meats: Stick to foods that have been thoroughly cooked and stored properly.
• Practice Good Food Hygiene: Wash hands before eating and keep surfaces clean to reduce the risk of contamination.
• Stay Hydrated: Drink plenty of water alongside salty snacks to help manage sodium intake.

Frequently Asked Questions (FAQ)

Can I eat any kind of dried meat when pregnant?

Dried meats like beef jerky, biltong, or salami are generally not recommended during pregnancy due to similar risks of bacteria and parasites. Always choose fully cooked alternatives instead.

I ate beef jerky before knowing I was pregnant. Should I be worried?

If you feel fine and have no symptoms of illness, there’s usually no need to panic. However, if you develop any symptoms of listeriosis (fever, muscle aches, etc.), contact your doctor right away for guidance.

Is turkey or chicken jerky any safer?

Poultry jerkies carry similar risks as beef jerky unless they are fully cooked to safe temperatures. Always check labels and avoid anything that isn’t clearly marked as fully cooked and safe for pregnant women.

Can I make my own pregnancy-safe jerky at home?

If you have a way to cook the meat to at least 160°F (71°C) before drying—and maintain strict hygiene—you may reduce the risk. However, most home dehydrators don’t reach these temperatures reliably. When in doubt, skip homemade jerky during pregnancy.

What about plant-based jerky?

Plant-based jerkies made from soy, mushrooms, or jackfruit are generally safer since they don’t contain animal products that harbor listeria or other dangerous bacteria. Still, check labels for preservatives and sodium content.

The Bottom Line

The safest approach is to avoid beef jerky while pregnant, due to the risk of harmful bacteria that can impact both mother and baby. If you’re craving something salty and chewy, try one of the many safe alternatives listed above. When it comes to pregnancy nutrition, it’s always better to err on the side of caution—your health and your baby’s well-being come first!

If you have any questions about specific foods or snacks during pregnancy, don’t hesitate to ask your healthcare provider for personalized advice.