Is Biltong Healthy? Nutrition Facts, Myths & What You Should Know
Biltong is a South African air-dried meat snack that’s naturally high in protein, low in carbs, and rich in iron, zinc and B-vitamins. With minimal ingredients and traditional air-drying, it’s a cleaner alternative to many processed snacks when enjoyed in sensible portions.
What Exactly Is Biltong?
Biltong is made by air-drying seasoned cuts of beef (or game) with vinegar, salt and spices. Unlike beef jerky, which is usually heat-dried or smoked with sweet marinades, biltong is cold-dried to preserve a tender texture and robust savoury flavour with fewer additives.
Nutrition Facts — What’s in Biltong?
Values vary by brand and cut, but here’s a typical snapshot per 100g:
| Nutrient | Typical Amount | Why It Matters |
|---|---|---|
| Protein | ~50–60g | Builds and repairs muscle; steady energy. |
| Fat | ~2–10g (cut dependent) | Supports satiety and flavour. |
| Carbohydrates | ~1–3g | Naturally low-carb; keto-friendly. |
| Calories | ~250–300 kcal | Energy-dense; small portions go a long way. |
Micronutrients That Matter
- Iron — oxygen transport and energy metabolism.
- Zinc — immunity and tissue repair.
- B-Vitamins (incl. B12, niacin) — brain function and cellular energy.
- Essential amino acids — muscle recovery and performance.
The Health Benefits of Biltong
1) High Protein, Low Sugar
Delivers concentrated protein without the sugar spikes common in many snack bars.
2) Satiety & Weight Management
Protein-dense foods help you feel fuller for longer and reduce grazing on ultra-processed snacks.
3) Minimal Processing, Big Flavour
Traditional air-drying uses a short ingredient list to deliver clean, savoury flavour.
4) Keto & Low-Carb Friendly
Very low in carbohydrates, making it an easy win for low-carb lifestyles.
Myths About Biltong — Debunked
“Biltong Is Too Salty”
Sodium varies by recipe and serving size. Compared with many savoury snacks, well-made biltong is moderate — always check labels and portion sensibly.
“Biltong Is Ultra-Processed”
Classic biltong is cured and air-dried with simple ingredients — not the same as heavily processed snacks with long additive lists.
“Red Meat Snacks Can’t Be Healthy”
Lean cuts in moderation provide valuable nutrients such as iron and B12; balance across the week is key.
Biltong vs Jerky — Which Is Healthier?
| Aspect | Biltong | Jerky |
|---|---|---|
| Drying Method | Air-dried (cold process) | Heat-dried / smoked |
| Typical Sugar | Low | Often higher (sweet marinades) |
| Additives | Minimal ingredients | May include nitrates/MSG |
| Texture | Tender, rich flavour | Chewier, smoky |
| Protein (per 100g) | ~50–60g | ~35–40g |
Takeaway: Biltong generally wins for purity, protein density and savoury flavour — but always compare labels.
How Biltong Fits Into Modern Diets
Keto & Low-Carb
Very low in carbs and easy to portion as a savoury, nutrient-dense snack.
Active Lifestyles & Fitness
Ideal post-workout or on outdoor days when you need portable protein.
Healthy Snacking at Work
Swap sugary desk snacks for biltong to keep energy steadier through the day.
Tips for Enjoying Biltong the Healthy Way
- Portion smart: ~30–40g (a small handful) offers ~15–20g protein.
- Pair for balance: add nuts, cheese, salad or fruit.
- Choose quality: look for lean cuts and short ingredient lists.
- Hydrate: pair regular snacking with water across the day.
Conclusion — A Clean Protein Worth Savouring
Yes — biltong is a healthy choice when enjoyed in moderation. It’s protein-rich, low in carbs, and offers valuable micronutrients with a satisfying savoury bite.
Explore our Premium Biltong Collection →
Curious about droëwors too? Discover droëwors for a classic South African dried-sausage snack.
Frequently Asked Questions
Is biltong healthy for weight loss?
Yes. Its high protein content promotes fullness and can help reduce snacking between meals when combined with a balanced diet.
Is biltong keto-friendly?
Absolutely. Biltong is naturally very low in carbohydrates and fits neatly into keto and other low-carb approaches.
Does biltong contain preservatives?
Traditional recipes rely on vinegar, salt and air-drying rather than chemical preservatives. Always review the ingredient list for your chosen brand.
How much biltong is a healthy portion?
Around 30–40g (a small handful) provides ~15–20g protein — an ideal between-meals boost.
Is biltong better than jerky?
They’re different styles. Biltong is air-dried with a tender texture and fewer sweet marinades; jerky is usually heat-dried and chewier. Many people prefer biltong for higher protein per 100g and simpler ingredients.