Biltong is a healthy snack full of protein, iron and vitamins. It has low sugar and carbs so it is great for energy and muscle support. It is tasty, filling and good for most diets.
Stay with us as we uncover the real nutritional value of biltong and how it fits into your healthy lifestyle.
What Is Biltong?
Biltong is a traditional South African dried meat snack typically made from beef but sometimes from game meats like ostrich or venison. Unlike American-style jerky, biltong is air-dried, not heat-treated and marinated in a blend of vinegar, salt and spices.This gives it a rich flavor and a softer, more tender texture.
Nutritional Profile of Biltong (Per 1 oz / 28g Serving)
| Nutrient | Amount | Health Impact |
| Calories | 80–100 kcal | Low-calorie, great for snacking |
| Protein | 15–16g | Builds muscle boosts satiety |
| Total Fat | 1–3g | Mostly unsaturated, supports cell health |
| Carbohydrates | 0–2g | Very low-carb, keto-compatible |
| Sugar | 0g | No added sugar—blood sugar friendly |
| Sodium | 400–600 mg | Enhances flavor, but monitor intake |
| Iron | 10–15% DV | Essential for oxygen transport |
| Zinc | 15–25% DV | Strengthens immune function |
| Vitamin B12 | 30–40% DV | Vital for energy and brain function |
Important Note: Values vary slightly by brand and meat type (beef vs. ostrich vs. game meat).
Health Benefits of Biltong
High in Protein
Biltong offers about 50–60% protein by weight, making it a perfect post-workout or midday protein boost. Protein supports muscle growth, satiety, and overall metabolism.
Low in Carbs and Sugar-Free
Unlike some jerky brands, biltong contains zero added sugar. It’s also low-carb, often containing less than 2g of carbohydrates per serving, which is ideal for keto or paleo diets.
Rich in Micronutrients
It is naturally packed with iron zinc and vitamin B12 which are crucial for energy immune support, and red blood cell production.
Clean Simple Ingredients
Traditional biltong is made with vinegar salt, coriander black pepper and meat—no artificial preservatives or flavor enhancers.
Is Biltong Good for Weight Loss?
Yes—biltong is excellent for weight loss especially when used as a high-protein low-carb snack. It promotes satiety, helps control hunger and supports muscle retention while losing fat.
Just make sure you track your portions and choose minimally processed brands.
Biltong and Diet Plans: Where Does It Fit?
Let’s explore how biltong fits into various popular eating plans:
Keto Diet
- Net Carbs: 0–2g/serving
- Perfect snack for staying in ketosis
- No sugar spikes or insulin response
Paleo Diet
- Made with natural meat and spices
- Free from additives and preservatives
- Paleo-approved when traditionally prepared
Whole30
- As long as it contains no sugar, soy or dairy it qualifies
- Check labels carefully
Weight Watchers / Calorie Counting
- Low-calorie high-satiety snack
- Helps curb hunger without high point costs
Diabetic-Friendly Diet
- Zero sugar and very low glycemic load
- Helps regulate blood sugar levels
Biltong vs. Beef Jerky
Let’s compare these two protein-rich snacks:
| Feature | Biltong | Beef Jerky |
| Drying Method | Air-dried | Heat-dried |
| Texture | Softer, more tender | Chewier |
| Additives | Minimal, natural | Often contains sugar and additives |
| Carbs per serving | 0–2g | 4–8g |
| Protein per serving | 15–16g | 9–13g |
Verdict: Biltong is a more natural low-carb alternative with a cleaner ingredient list.
How to Store Biltong for Maximum Freshness?
Biltong is shelf-stable but for best results:
| Storage Method | Shelf Life | Tips |
| Unopened vacuum pack | Up to 6 months | Store in cool, dry place |
| Opened, in fridge | 5–7 days | Keep in resealable bag or airtight jar |
| Freeze for long storage | 3–6 months | Thaw in fridge before eating |
Avoid moisture exposure to prevent mold. If biltong feels too soft a quick fridge chill can firm it up.
Biltong Substitutes and Plant-Based Alternatives
For vegetarians or flexitarians:
- Mushroom Jerky: Made from shiitake or portobello, mimics meaty texture
- Tempeh Jerky: Fermented soy, high in protein
- Seitan Strips: Wheat gluten-based, chewy and savory
- Tofu Bites: High in protein often marinated and baked
While they may not match biltong’s protein density they offer ethical and allergen-friendly options.
Choosing the Healthiest Biltong
When shopping for biltong look for:
- No added sugar
- Low sodium (<400mg per serving if possible)
- Simple, natural ingredients
- High protein content (15g or more per serving)
Brands like Brooklyn Biltong Stryve and Kalahari Biltong offer clean, high-quality options in the U.S.
Health Considerations When Eating Biltong
Sodium Intake
Biltong can be high in sodium, with 400–600mg per serving. If you have high blood pressure or kidney concerns, opt for low-sodium versions or limit your intake.
Purine Content
Red meat-based biltong is rich in purines, which can increase uric acid levels—a concern for those with gout.
Allergens
Watch for spice blends that may include gluten, soy, or dairy. Read labels, especially on flavored options.
Fun Facts About Biltong
- Originated in the 1600s as a preservation method by Dutch settlers in South Africa.
- Air-dried naturally often in controlled humidity environments.
- Zero sugar in traditional recipes unlike most jerky products.
- Keto enthusiasts love it for its macronutrient ratio: high protein low carb moderate fat.
FAQ’s
1. How healthy is biltong?
Biltong is very healthy in small amounts. It is full of protein, iron and vitamins and it is low in sugar and carbs. Just watch the salt if you eat it often.
2. What is the nutritional value of biltong?
Biltong has a lot of protein, iron, B vitamins, and zinc. A small serving gives you energy, helps build muscle, and keeps you full for longer.
3. What are the disadvantages of biltong?
The main downsides are its high salt content and sometimes added preservatives. It can also be tough to chew for some people and isn’t great if you eat too much of it.
4. Is dried biltong healthy?
Yes! Dried biltong keeps most of its nutrients and is a healthy, natural snack when made properly. Just avoid versions with too many additives or sugar.
5. Is biltong a superfood?
While not officially a “superfood,” biltong is very nutritious. It’s high in protein, low in carbs, and packed with essential minerals, which makes it a great snack choice.
6. Can you eat biltong after 1 day?
Yes, you can eat biltong after 1 day, as long as it’s stored properly—in a cool, dry place or the fridge. If it smells fine and isn’t sticky or moldy, it’s safe to eat.
Conclusion:
Biltong is a tasty healthy snack packed with protein, iron and vitamins. It is low in carbs and full of flavor, making it great for fitness lovers and anyone wanting a smart snack. Just enjoy it in moderation and always choose quality biltong for the best nutrition and taste.