The Health Benefits of Biltong: Why This South African Snack Is a Protein Powerhouse
Biltong is a South African air-dried meat snack naturally rich in protein, iron, and zinc. It’s low in carbs and typically free from artificial preservatives — ideal for active lifestyles, keto/low-carb diets, and smart snacking.
What Is Biltong?
Biltong is a traditional South African snack made by air-drying seasoned cuts of beef (or game). Unlike beef jerky, which is cooked or smoked, biltong is slowly air-dried, developing a deep savoury flavour and tender texture while preserving nutrients.
Lean Protein Powerhouse
Each serving provides a concentrated dose of high-quality protein to help with:
- Muscle growth and repair
- Stable energy and endurance
- Healthy metabolism support
Did you know? 100g of biltong can contain up to ~60g of protein (brand and cut dependent) — often more than many protein bars and without unnecessary additives.
Packed with Essential Nutrients
Beyond protein, biltong is naturally loaded with micronutrients vital for everyday health:
| Nutrient | Why it matters |
|---|---|
| Iron | Supports oxygen transport and energy metabolism. |
| Zinc | Contributes to immune function and tissue repair. |
| Vitamin B12 | Important for brain function and red blood cell formation. |
| Niacin (B3) | Aids energy production and heart health. |
These nutrients make biltong a powerful all-rounder — supporting body and mind alike.
Preservative-Free Perfection
Unlike most processed snacks, traditional biltong uses a short, simple ingredient list — meat, vinegar, salt, and spices — and an air-drying method that:
- Preserves nutritional integrity
- Avoids added sugars and unnecessary preservatives
- Delivers rich, natural flavour
What you get is a clean, authentic snack rooted in centuries of South African tradition.
Low Carb, High Flavour
Biltong is naturally low in carbohydrates, making it a great choice for keto, paleo, and low-carb lifestyles.
-
Stay on track with your diet goals
-
Enjoy a savoury, satisfying snack
-
Avoid the crash from sugary alternatives
No compromise — just pure flavour and nutrition in every bite.
Satiety & Weight Management
Thanks to its high protein density, biltong helps you feel fuller for longer — reducing grazing on ultra-processed snacks and supporting healthy weight management.
It’s a nutrient-dense alternative to crisps or chocolate — keeping you satisfied without guilt.
Biltong vs. Beef Jerky
| Feature | Biltong | Beef Jerky |
|---|---|---|
| Drying Method | Air-dried (cold process) | Heat-dried / smoked |
| Texture | Soft, tender, rich flavour | Chewier, smoky |
| Additives | Often preservative-free | May include sugar/nitrates |
| Carbohydrates | Very low | Often higher (marinades) |
| Protein (per 100g) | Up to ~60g* | ~30–40g* |
*Approximate ranges; always check the nutrition label for the brand you buy.
Conclusion: Biltong wins on nutrition, purity, and flavour.
Flavours & Styles for Every Taste
- Lean cuts for lighter options
- Medium-fat slices for balance
- “Wetter” biltong for a softer bite
There’s a biltong variety for every lifestyle and preference.
How to Enjoy Biltong
- Post-workout protein boost
- Sprinkled on salads for texture
- Paired with cheese and wine
- On-the-go for travel, hikes, or busy days
Storage & Freshness Tips
Keep biltong sealed and cool in a dry place. For softer “wet” styles, refrigerate after opening. For best flavour, consume within a few days of opening.
Conclusion: A Nutritional Ally in Every Bite
Biltong isn’t just a snack — it’s a nutritional ally that delivers clean protein, essential micronutrients, and serious flavour — rooted in centuries of South African heritage.
Frequently Asked Questions
Is biltong healthy?
Yes. It’s high in protein, typically low in carbohydrates, and often free from unnecessary preservatives. It also provides key micronutrients such as iron, zinc, and B-vitamins.
Can I eat biltong on a keto diet?
Absolutely. Biltong is naturally low in carbs and fits well within keto, paleo, and low-carb dietary patterns.
How is biltong different from beef jerky?
Biltong is air-dried rather than heat-dried/smoked. This helps preserve nutrients and creates a softer, richer flavour profile with fewer added sugars.
Is biltong good for weight loss?
It can support weight management thanks to its high protein content, which promotes satiety and reduces snacking on ultra-processed foods.