How to Incorporate Biltong into a Low-Carb or Keto Lifestyle
Biltong is a South African air-dried meat snack that’s naturally low in carbs, high in protein, and big on flavour. It’s a clean, portable option for keto and low-carb eaters — perfect between meals, after the gym, or on the go.
Finding genuinely low-carb snacks that aren’t ultra-processed can be tough. Biltong solves the problem with minimal ingredients and maximum satisfaction — making it a smart staple for keto and low-carb living.
Quick Refresher — What Is the Keto Diet?
The ketogenic (keto) diet focuses on lowering carbs so your body shifts toward ketosis — using fat for fuel. Typical daily macros often hover around 70% fat, 25% protein, and 5% carbs (individual needs vary).
Why Snacks Matter on Keto
- Avoid “hidden carbs” in bars and sweet marinades.
- Choose clean, savoury snacks with simple ingredients.
- Prioritise protein and healthy fats for steady energy and fullness.
Is Biltong Keto Friendly? (Spoiler: Absolutely)
Biltong is slowly air-dried — not cooked in sugary marinades — so it stays very low in carbohydrates and high in quality protein.
Typical Macros per 30g Serving
| Nutrient | Average Amount | Keto Benefit |
|---|---|---|
| Protein | ~15–18 g | Muscle repair, satiety |
| Fat | ~2–4 g (cut dependent) | Steady energy |
| Carbs | <1 g | Keeps you low-carb / keto |
| Calories | ~100 kcal | Clean fuel between meals |
Why Biltong Works Perfectly in a Low-Carb Lifestyle
1) High Protein, Zero Fuss
Compact, mess-free, and ready anytime — ideal for workdays, gym bags, or travel.
2) Minimal Ingredients, No Hidden Sugars
Classic recipes use meat, vinegar, salt, spices — without the added sugars often found in jerky or protein bars.
3) Shelf-Stable & Travel-Ready
Sealed packs store well and are easy to portion, whether you’re commuting or hiking.
Practical Ways to Add Biltong to Your Keto Routine
As a Simple Snack
Enjoy 30–40g between meals or post-workout for a quick protein boost.
In Keto Meal Prep
- Chop into omelettes or scrambled eggs.
- Toss over salads (rocket, avocado, olive oil) for texture and protein.
- Stir into cauliflower fried “rice” or zoodle stir-fries.
During Intermittent Fasting Windows
When you do eat, biltong delivers clean protein that supports satiety without a sugar spike.
Balanced Keto Snack Boards
Pair biltong with cheese, nuts, olives, and boiled eggs for macro-friendly grazing.
Biltong vs Other Keto Snack Options
| Snack | Protein | Carbs | Processing | Portability |
|---|---|---|---|---|
| Biltong | High | Very Low | Natural, air-dried | Excellent |
| Jerky | Medium | Often Medium–High (sweet marinades) | Processed | Good |
| Cheese crisps | Medium | Low | Processed | Fragile |
| Protein bars | High | Medium–High (polyols/syrups) | Ultra-processed | Good |
Takeaway: Biltong stands out for clean ingredients, balanced macros, and real-food simplicity.
Common Keto Myths About Biltong
“It’s Too High in Protein for Keto”
Protein is important on keto. Keep daily intake within your personal target (often ~25% of calories) and balance with healthy fats.
“It’s Full of Salt”
Seasoning varies by brand and serving. Moderate portions are comparable to other savoury snacks — and electrolytes (including sodium) can help on keto.
“It’s Just Jerky”
Biltong is air-dried (not heat-dried/smoked) and typically free of sugary marinades — a cleaner profile than many jerkies.
Tips for Choosing the Best Keto-Friendly Biltong
- Check the label: look for no added sugar or syrups.
- Pick the cut: lean or medium-fat depending on your macro goals.
- Trustworthy suppliers: choose reputable UK brands (like Billy Tong).
- Store smart: reseal after opening; refrigerate wetter styles.
Conclusion — Your Keto-Approved Snack Companion
Biltong is a macro-friendly, portable, and delicious option for anyone living low-carb or keto. With clean ingredients and serious flavour, it’s easy to build into your routine.
Explore our Keto-Friendly Biltong Collection →
Want a different texture? Try droëwors — a classic South African dried-sausage snack.
Frequently Asked Questions
Is biltong keto friendly?
Yes. Authentic biltong is naturally low in carbs and fits comfortably within keto macros.
How much biltong can I eat on keto?
A 30–40 g portion offers ~15–18 g protein and <1 g carbs — ideal for a snack. Adjust to your macro targets.
Does biltong contain sugar?
Traditional recipes do not. Always check the ingredient list and avoid sweet glazes or syrups.
Is biltong good for intermittent fasting?
When you break your fast, biltong provides clean protein to support satiety and muscle maintenance.
Is biltong better than jerky for keto?
Often yes. Jerky is frequently heat-dried with sweet marinades, whereas biltong is air-dried with simpler ingredients.