Is Biltong Healthy? Nutrition Facts, Benefits & Risks Explained

What Is Biltong?

Biltong comes from Southern Africa and has been around for centuries.

Traditional biltong is made by air-drying strips of beef with simple ingredients like vinegar, salt and spices.

Unlike jerky, it is not cooked with heat but left to preserve meat naturally, which locks in flavour while maintaining its nutritional value. The result is a rich, savoury dried meat snack that has become a staple for athletes, travellers and anyone chasing a quick protein boost.

Biltong Nutrients and Potential Benefits

Protein Content and Benefits

A typical serving of beef biltong packs around 16 grams of protein per ounce.

That is a serious hit of muscle fuel. Its high protein content helps repair tissues, keeps you fuller for longer and supports weight management. For athletes or anyone on a high-protein diet, biltong can be a convenient way to hit daily protein goals without turning to shakes or bars.

Micronutrients – Iron, Zinc and B Vitamins

Beyond protein, biltong brings plenty of micronutrients to the table. It is loaded with heme iron, the form of iron that the body absorbs most easily.

Iron supports oxygen transport and energy levels. Zinc helps with immune function and wound healing. Vitamin B12, along with other B vitamins, keeps your nervous system firing and supports cognitive health.

Together, they make biltong a nutrient-dense option compared to many processed snacks.

Fat and Calorie Content

The fat and calorie count depends on the cut of meat. Lean biltong made from trimmed cuts is lower in fat and calories, while fattier cuts carry more energy and flavour.

A standard ounce of lean biltong has around 80–90 calories, making it a relatively light snack with good nutritional value. If you are watching calories or saturated fat intake, leaner options are the safer bet.

Sodium Content

One area to keep an eye on is sodium. A single ounce of biltong may contain 400–550 milligrams of sodium.

That can add up quickly, especially if you eat multiple servings. High sodium intake has been linked with increased blood pressure and heart strain.

Anyone managing their salt levels should pay close attention to serving sizes and balance biltong with lower sodium foods.

Health Benefits of Biltong

Biltong stands out as a high protein, low-carb snack. It suits keto, paleo and low-carb diets perfectly.

It helps control cravings, supports muscle recovery and provides long-lasting energy.

Thanks to its iron and vitamin B12 content, it also promotes immune health and brain function. For athletes and people with busy lifestyles, biltong is a portable, nutrient-rich option that outperforms many chips, crackers or sugary snacks.

Biltong Is Not the Same as Jerky

Different Processes

Biltong and jerky are often compared, but they are not the same. Biltong is air-dried, while jerky is usually cooked with heat. This difference changes the texture, taste and even some nutritional values.

Different Cuts and Ingredients

Jerky often uses thin, lean strips of beef with marinades that may include sugar and preservative additives. Biltong is made from thicker cuts, cured with vinegar and natural spices. The absence of sugar means biltong generally has fewer carbs.

Different Textures and Flavours

Biltong tends to be more tender, sometimes with a melt-in-the-mouth feel if made from fattier cuts. Jerky is chewier and often tougher. Flavour profiles also differ, with biltong tasting more natural and meaty, while jerky often carries smoky or sweet notes.

Potential Risks: Avoid Eating Too Much

High Sodium Levels

The sodium in biltong is a concern for those with high blood pressure or heart conditions. Too much salt in the diet can strain the cardiovascular system. Pair biltong with fresh fruits, veggies and plenty of water to balance it out.

Fat Content in Certain Varieties

Some fattier biltong varieties can be high in saturated fat. Eating these in large amounts may affect cholesterol levels. Lean biltong is a better option for people managing heart health or weight.

Biltong is a healthy snack choice when eaten in moderation. It is high in protein, low in carbs and packed with essential nutrients like iron, zinc, and vitamin B12. It fits into keto and paleo diets and works well for athletes, weight watchers and anyone who wants a clean, unprocessed snack.

The main downsides are its sodium levels, potential links to processed meat risks and high fat content in some cuts. To get the best out of biltong, enjoy lean, grass-fed options, watch serving sizes and keep it as part of a balanced diet.