Biltong Nutrition Facts: Complete Macro & Micronutrient Breakdown

If you're tracking your macros, counting calories, or simply curious about what you're eating, biltong is a snack that deserves a closer look. Spoiler: the numbers are impressive.

This guide gives you the complete biltong nutrition facts — everything from calories and protein to fat, carbs, and the micronutrients most people don't think about. We'll also explain how biltong stacks up against other popular snacks, and why it earns its place in a serious nutrition plan.

Biltong Nutrition Facts at a Glance (Per 100g)

The nutritional values below are representative of traditional beef biltong — no added sugars, minimal processing, made the South African way. Individual values vary slightly by producer, dryness level, and flavouring, but these figures are a reliable benchmark.

Note: Values are approximate averages for traditional beef biltong. Always check your specific product label for precise figures. Flavoured or wet biltong may vary.

Breaking Down the Macronutrients

Protein: The Star of the Show

Biltong's headline number is its protein content. At 45–55g of protein per 100g, biltong is one of the most protein-dense whole foods you can find — outperforming chicken breast, canned tuna, and most protein bars gram for gram.

This isn't engineered protein either. It's complete animal protein, containing all nine essential amino acids your body needs for muscle repair, immune function, enzyme production, and sustained energy. A single 30g serving — roughly a small handful — delivers 14–17g of protein, which is comparable to two large eggs or a small chicken breast.

For anyone with a protein target to hit — whether you're building muscle, recovering from training, or simply trying to stay fuller for longer — biltong makes that goal significantly easier.

Calories: High Density, Manageable Portions

At roughly 250–290 kcal per 100g, biltong is calorie-dense by weight. But here's the context that matters: a typical serving is 30–40g, not 100g. That brings a serving to around 75–115 kcal — a calorie cost that's modest for the satiety and nutrition you get in return.

Compare that to a bag of crisps (around 150–180 kcal for 30g with minimal protein) or a chocolate bar (200–250 kcal for 50g), and biltong's calorie-to-nutrition ratio becomes very clear.

Fat: Lower Than You Might Think

Biltong is often perceived as a high-fat food, but traditional biltong is actually quite lean. At 5–8g of fat per 100g, it sits comfortably in the low-to-moderate fat category. The drying process concentrates the protein while keeping fat content modest — particularly when compared to other beef products like mince or sausages.

The fat that is present is predominantly from the natural meat itself, with a mix of saturated and unsaturated fats. There are no trans fats and no hydrogenated vegetable oils.

Carbohydrates: Effectively Zero

This is one of biltong's most significant nutritional qualities. Traditional biltong contains just 1–3g of carbohydrates per 100g, almost all of which comes from the small amount of spices used in the cure. There is no added sugar, no dextrose, and no corn syrup — unlike beef jerky, which is frequently sweetened during production.

For anyone following a ketogenic, low-carb, carnivore, Whole30, or diabetic-friendly diet, biltong's near-zero carb count makes it an ideal snacking choice.

The Micronutrient Profile: What Most People Miss

Beyond macros, biltong is a genuinely rich source of several micronutrients that are commonly under-consumed in the UK diet.

Iron

Biltong provides haem iron — the form found in red meat, which is significantly more bioavailable than the non-haem iron found in plant sources. A 100g serving can provide 25–35% of an adult's recommended daily allowance (RDA). Iron is essential for oxygen transport in the blood, energy production, and immune function.

For women of reproductive age, who are at higher risk of iron deficiency, biltong is a particularly valuable dietary source.

Zinc

With 5–8mg of zinc per 100g — providing roughly 50–80% of the adult RDA — biltong is an excellent source of this often-overlooked mineral. Zinc plays a critical role in immune response, wound healing, testosterone production, and protein synthesis. It's a nutrient many gym-goers and athletes actively try to optimise.

Vitamin B12

A single 100g serving of biltong can meet or exceed the entire adult RDA for vitamin B12. This essential vitamin supports the nervous system, aids red blood cell formation, and is involved in DNA synthesis. B12 is found almost exclusively in animal products, making biltong an important source for those who eat limited other red meat.

Niacin (Vitamin B3)

Biltong provides meaningful amounts of niacin, a B vitamin involved in cellular energy metabolism, DNA repair, and brain function. A 100g serving can provide 50–75% of the adult RDA.

Biltong vs Other Popular Snacks: A Nutritional Comparison

The comparison speaks for itself. Biltong delivers more protein per calorie than virtually any other convenient, shelf-stable snack — with almost no carbohydrates and a fraction of the fat found in cheese or nuts.

Does the Dryness Level Affect Nutrition?

Yes — and it's worth understanding how.

Biltong is sold in three main styles: wet (soft and moist), medium, and dry. As biltong dries, it loses water weight but retains all its protein, fat, and nutrients. This means that the drier the biltong, the more concentrated the nutrients per gram.

Wet biltong: lower calorie density per gram, slightly milder flavour, closer to the nutritional profile of cooked beef.

Dry biltong: higher calorie and protein density per gram — you're essentially eating more concentrated nutrition in each bite.

The practical implication: 100g of dry biltong will deliver more protein per gram than 100g of wet biltong, but a 30g serving of wet biltong will feel more substantial due to higher water content. Neither is better — it depends on your goals and preferences.

What About Sodium?

Salt is an inherent part of the biltong curing process, and sodium is the one area where a note of moderation is warranted. Traditional biltong contains roughly 1,000–1,800mg of sodium per 100g, which is significant if consumed in large quantities.

That said, context matters. A typical 30–40g serving delivers 300–720mg of sodium — within manageable limits for most adults. For reference, a packet of crisps, a portion of chips, or a ready meal can easily contain 800–1,200mg of sodium or more. Biltong's sodium comes from a natural curing process rather than artificial flavour enhancement.

If you're managing sodium intake for blood pressure or health reasons, simply stick to sensible portion sizes and account for biltong as part of your overall daily sodium budget.

Is Biltong Suitable for Special Diets?

How Much Biltong Should You Eat?

A sensible daily intake depends on your overall diet, calorie targets, and sodium budget. As a general guide:

•       30–40g is a satisfying snack serving, delivering 14–20g of protein.

•       50–70g can function as a protein-rich meal component alongside salad or vegetables.

•       For active individuals with high protein targets (2g+ per kg of bodyweight), biltong can meaningfully contribute to daily totals without excessive calorie cost.

There's no universal daily limit, but as with any food, variety and balance are sensible principles. Biltong is a nutritional asset, not a standalone diet.

The Bottom Line on Biltong Nutrition

Biltong is one of the most nutritionally impressive snacks available in the UK market. With an exceptional protein-to-calorie ratio, near-zero carbohydrates, meaningful iron, zinc, and B12 content, and minimal processing, it belongs in any serious nutrition plan — whether you're optimising for muscle, weight loss, energy, or simply eating well.

The key is choosing a quality product made from good beef with a clean ingredient list. Billy Tong's biltong is made the traditional South African way: beef, vinegar, salt, and spice. Nothing added that doesn't need to be there.

Frequently Asked Questions

How many calories are in biltong?

Biltong contains approximately 250–290 kcal per 100g. A typical 30g snack serving is around 75–87 kcal — making it a low-calorie, high-protein option compared to most packaged snacks.

How much protein is in biltong?

Biltong contains approximately 45–55g of protein per 100g — one of the highest protein concentrations of any snack food. A 30g serving provides around 14–17g of complete protein.

Is biltong high in carbs?

No. Traditional biltong contains just 1–3g of carbohydrates per 100g, with minimal sugar. It's naturally low-carb and suitable for keto and carnivore diets.

Is biltong fattening?

Biltong is not inherently fattening. It is calorie-dense by weight, but the high protein content promotes satiety, meaning you're unlikely to overconsume it. Eaten in appropriate portions, biltong can actively support weight management.

Is biltong high in sodium?

Biltong does contain meaningful sodium from the curing process — roughly 300–720mg per 30g serving. Consumed in typical serving sizes, this is manageable for most healthy adults. Those with hypertension or specific medical conditions should account for biltong's sodium as part of their daily intake.

Does biltong have iron?

Yes — biltong is an excellent source of haem iron, providing roughly 25–35% of the adult RDA per 100g. Haem iron from red meat is significantly better absorbed by the body than plant-based iron sources.