Steak vs Turkey Jerky: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Steak has 271 calories while Turkey Jerky has 116 calories per 100g.
Quick Summary
Fewer Calories
Turkey Jerky
116 kcal
More Protein
Turkey Jerky
32g
More Fiber
Steak
0g
Less Sugar
Steak
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Steak | Turkey Jerky | Difference |
|---|---|---|---|
| Calories | 271kcal | 116kcal✓ | +155.0kcal |
| Protein | 25g | 32g✓ | -7.0g |
| Carbohydrates | 0g✓ | 4g | -4.0g |
| Fat | 19g | 2g✓ | +17.0g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0g✓ | 3g | -3.0g |
| Sodium | 54mg✓ | 1107mg | -1053.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Steak
Turkey Jerky
Diet Compatibility
Steak
Turkey Jerky
When to Choose Steak
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 4g)
- ✓Less sugar (0g vs 3g)
- ✓Lower sodium (54mg vs 1107mg)
Common Uses
When to Choose Turkey Jerky
- ✓Lower in calories (116 vs 271)
- ✓Higher in protein (32g vs 25g)
Common Uses
Steak vs Turkey Jerky: Nutritional Analysis
Steak is more calorie-dense at 271 calories per 100g compared to 116 for Turkey Jerky, a difference of 155 calories. On the protein front, Turkey Jerky delivers more with 32g per 100g versus 25g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Steak and Turkey Jerky tell different nutritional stories. Steak provides 0g of carbohydrates, 19g of fat, and 0g of fiber per 100g, while Turkey Jerky contains 4g carbs, 2g fat, and 0g fiber. Sugar content also differs: Steak contains 0g while Turkey Jerky has 3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Turkey Jerky is the lower-calorie choice at 116 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Turkey Jerky provides more protein (32g/100g), supporting muscle repair and growth.
- For sustained energy: Steak offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Steak or Turkey Jerky?
Steak has more calories with 271 kcal per 100g, compared to Turkey Jerky with 116 kcal. That's a difference of 155 calories per 100g serving.
Is Steak healthier than Turkey Jerky?
Steak and Turkey Jerky have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Steak and Turkey Jerky?
Turkey Jerky has more protein with 32g per 100g, compared to Steak with 25g. Turkey Jerky provides 7.0g more protein per 100g serving.
Which is better for weight loss, Steak or Turkey Jerky?
For weight loss, Turkey Jerky is the better choice with only 116 calories per 100g compared to 271 calories in Steak. Turkey Jerky also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Steak or Turkey Jerky have fewer carbs?
Steak has fewer carbs with 0g per 100g, compared to Turkey Jerky with 4g. If you're following a low-carb diet, Steak is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.