Beef stick calories come to 110 for one 20 g stick and 550 per 100 g. The number to notice is the split: fat supplies 81% of those calories, and each stick carries 306 mg of sodium, 13% of the daily value. Protein is real but modest at 4.3 g per stick.
110kcal
1 stick · 20 g, smoked
16%protein
4.3 gProtein
1 gCarbs
9.9 gFat
How to burn off 110 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Smoked · per 20 g
Calories
110 kcal
Protein
4.3 g
Carbohydrate
1.1 g
Fat
9.9 g
Saturated fat
4.2 g
Cholesterol
27 mg
Sodium
306 mg
Potassium
51 mg
Iron
0.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Beef stick: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 stick (20 g)
110
4.3 g
1.1 g
9.9 g
306 mg
6%
1 oz portion (28 g)
154
6 g
1.5 g
13.9 g
429 mg
8%
100 g
550
21.5 g
5.4 g
49.6 g
1,531 mg
28%
3 × 1 stick (20 g)
330
12.9 g
919 mg
5 × 1 stick (20 g)
550
21.5 g
1,531 mg
Three sticks make a 330-calorie snack
Beef sticks look small, which is exactly how they add up. A single 20 g stick is 110 calories, or 6% of the daily value for energy. If you weigh by the ounce instead, a 28 g portion lands at 154 calories with 6 g of protein and 13.9 g of fat.
The trouble starts with the second and third stick. Two sticks reach 220 calories and 612 mg of sodium. Three sticks hit 330 calories, 919 mg of sodium and 12.9 g of protein, which is a light meal's worth of energy from something often eaten standing at a counter or behind the wheel.
Five sticks weigh 100 g and total 550 calories, with 1,531 mg of sodium and 21.5 g of protein. Multi-packs and bulk tubs make that count easy to reach in one sitting, because nothing about a stick signals fullness the way a plate does. Decide how many you are having before you open the bag, and the beef stick stays a snack instead of becoming a meal you never logged.
Fat, not protein, drives the calories
Beef sticks get sold as protein snacks, but the calorie split tells a different story. Fat accounts for 81% of the energy, protein for 16% and carbs for just 4%. Per 100 g that works out to 49.6 g of fat against 21.5 g of protein and 5.4 g of carbs.
Per stick, you get 9.9 g of fat and 4.3 g of protein, so fat outweighs protein more than two to one by weight. That protein covers 9% of the daily value while the calories cover 6%, a decent trade but not a lean one. Carbs barely register at 1.1 g, which is why beef sticks show up in so many low-carb snack drawers.
If protein per calorie is your main goal, a beef stick is a middling choice. It beats chips and other salty snacks on protein by a wide margin, yet most of what you are eating is fat from the cured, smoked meat. Think of it as a savory, fatty snack that happens to bring some protein, not as a protein source that happens to taste good.
Sodium and saturated fat are the rows to watch
Smoked, cured meat carries salt, and the numbers show it. One stick holds 306 mg of sodium, 13% of the daily value, and a 28 g portion has 429 mg, or 19%. A 100 g serving reaches 1,531 mg, which is 67% of the 2300 mg daily value used on this page.
Saturated fat is the second flag. Beef sticks carry 20.8 g per 100 g, slightly above the 20 g daily value on its own. Cholesterol sits at 133 mg per 100 g against a 300 mg reference, and potassium is modest at 257 mg per 100 g.
None of that rules out a stick or two. If you watch sodium, though, count beef sticks the way you would count slices of deli meat or bacon, and keep the rest of the day's salty foods in view. One stick is a small entry in the sodium column. A handful turns it into one of the biggest numbers on your log.
Pair a beef stick with fruit or crunchy vegetables
A beef stick brings protein and fat but almost no carbs, so it pairs easily. An apple, baby carrots, snap peas or a handful of grapes adds volume, crunch and fiber for a modest number of calories. The combination fills you up longer than another stick would, and it costs less in sodium.
On the road or on a hike, the shelf-stable format is the real advantage. One or two sticks with fruit and water make a reasonable bridge between meals. Three or more start to replace a meal, and at 330 calories for three sticks, they should be counted like one.
Brands differ more in flavor than in format. Jack Link's Original Beef Sticks, Country Archer Jerky Co. Original Beef Stick and Tillamook Country Smoker Beef Stick all appear in the brand table on this page, alongside jalapeno and cheesy versions. If you would rather not weigh anything, BodyPal can log the food from a photo of the sticks or the wrapper.
How does beef stick compare?
Here is how a beef stick stacks up against sesame sticks, chips and Doritos, per 100 g and per usual serving.
Verdict: If calories are your only concern, Doritos win narrowly at 519 per 100 g against 550 for beef stick, a gap too small to matter much. If you want protein, pick the beef stick: 21.5 g per 100 g against 10.9 g for sesame sticks and 6.4 g for chips, though its 1,531 mg of sodium is the highest in the table.
Most popular beef stick brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Tillamook Country Smoker Beef Stick1 piece · 35 g429 kcal
Brand sticks use leaner meat blends than the USDA smoked beef stick row, so most of them read lower per 100 g. Source: manufacturer labels / USDA FoodData Central.
Beef stick FAQs
How many calories are in one beef stick?
A smoked beef stick of 20 g has about 110 calories. A larger 1 oz stick (28 g) works out to 154 calories.
Are beef sticks good for weight loss?
One 20 g stick is 110 calories with 4.3 g protein, 9.9 g fat and 306 mg sodium. Smoked beef sticks run 550 calories per 100 g, so a handful of them adds up quickly.
Beef stick or sesame sticks: which has fewer calories?
Sesame sticks are 541 calories per 100 g, just under the 550 in smoked beef sticks. The beef sticks carry 21.5 g protein per 100 g against 10.9 g in sesame sticks.
How much protein is in a beef stick?
A 20 g stick has 4.3 g protein and a 28 g stick has 6 g, from 21.5 g per 100 g. Leaner brands go higher: Country Archer lists 32.1 g protein per 100 g.
What are the macros in a beef stick?
One 20 g beef stick has 110 calories, 9.9 g of fat, 4.3 g of protein and 1.1 g of carbs. By calories, that is 81% fat, 16% protein and 4% carbs.
What are the nutrition facts for a 1 oz serving of beef stick?
A 1 oz (28 g) portion has 154 calories, 6 g of protein, 13.9 g of fat, 1.5 g of carbs and 429 mg of sodium. That sodium is 19% of the daily value.
How much sodium is in a beef stick?
One 20 g beef stick has 306 mg of sodium, 13% of the daily value. Two sticks bring 612 mg and three bring 919 mg, so sodium climbs quickly with each stick you add.
How do I track macros for beef sticks?
Log each stick as 20 g: 110 calories, 4.3 g of protein, 9.9 g of fat and 1.1 g of carbs. For three sticks, enter 60 g, which comes to 330 calories and 12.9 g of protein.
How many calories are in 100 g of beef sticks?
A 100 g serving, about five sticks, has 550 calories, 21.5 g of protein, 49.6 g of fat and 5.4 g of carbs. Sodium reaches 1,531 mg, which is 67% of the daily value.
