How Many Calories are in 20 Grams of Biltong? A Nutritional Guide

December 11, 2025 •

3 min read

According to typical nutritional data, a 20-gram serving of beef biltong contains approximately 50 to 60 calories, though this amount can vary based on the specific cut of meat and brand. This high-protein, low-carb snack is popular among athletes and health-conscious individuals.

Quick Summary

A typical 20-gram portion of biltong delivers about 50-60 calories, primarily from its rich protein content. Its exact nutritional composition is influenced by factors like meat leanness and manufacturer preparation methods.

Key Points

Calorie Range Varies: 20 grams of biltong typically contains 50-60 calories, but can differ based on meat cut and brand.
Mostly Protein: The majority of biltong's calories come from its very high protein content, which is concentrated through the drying process.
Fat Content Fluctuates: The fat in a 20-gram serving depends on whether a lean or fattier cut of beef is used during production.
Low Carbohydrate: Biltong is consistently very low in carbohydrates, making it an excellent choice for low-carb or keto diets.
Rich in Micronutrients: Beyond macros, biltong provides essential nutrients like iron and vitamin B12, important for energy and nerve function.
Sodium is High: The curing process means biltong can be very high in sodium, so moderation is advised, especially for those monitoring salt intake.

Biltong: A Calorie and Nutrient Breakdown

For anyone monitoring their daily caloric intake, understanding the nutritional value of snacks is crucial. The question, "How many calories are in 20 grams of biltong?" has a nuanced answer, as the calorie count is not a single, fixed number but a range. This variation is influenced by several factors, including the cut of beef used and the manufacturer's specific recipe. A standard 20-gram portion typically falls between 50 and 60 calories, with most of these calories coming from protein and fat. Some lean cuts may contain fewer calories, while fattier versions could have slightly more.

The Role of Protein in Biltong's Calorie Count

Biltong's reputation as a protein powerhouse is well-earned. The air-drying process used to create biltong removes moisture, concentrating the nutritional content, especially protein. This is why even a small 20-gram serving packs a significant amount of protein. For context, a 100g serving can contain over 50g of protein, meaning a 20g portion can offer a substantial boost to your daily intake. This protein density is what makes biltong an excellent choice for post-workout recovery or as a satisfying snack to curb hunger between meals.

Protein promotes muscle growth and repair.
It increases satiety, helping you feel full for longer.
The protein in biltong is a complete protein, containing all essential amino acids.

Fat and Carbohydrates: How They Impact Calories

While biltong is praised for being low in carbohydrates, the fat content can vary significantly based on the cut of beef. Lean biltong is made from cuts like beef silverside, which naturally contains less fat. In contrast, some traditional recipes may use cuts with more marbling, increasing the overall fat and calorie content. For a 20-gram serving, the fat content can range from less than 1 gram in very lean varieties to 2-3 grams in others. Given that fat provides more calories per gram than protein, this is a key differentiator in the final calorie count. The carbohydrate content, however, remains consistently low, often less than one gram per 20g serving, making biltong suitable for ketogenic or low-carb diets.

A Comparative Look: Biltong vs. Beef Jerky

To better understand biltong's nutritional profile, it's helpful to compare it to another popular dried meat snack: beef jerky. While both are dried meat products, their preparation and nutritional content differ in important ways.


Feature	Biltong	Beef Jerky
Preparation	Cured in vinegar and spices, then air-dried.	Often smoked, cooked, or dehydrated with sauces.
Texture	Tends to be softer and more tender.	Often drier and chewier.
Calories	Generally lower in calories per gram due to less added sugar and leaner meat usage.	Calorie content can vary widely; often includes more sugar-based marinades.
Protein	Very high protein density due to moisture removal.	High protein, but potentially lower concentration than biltong.
Fat Content	Can vary; lean options are very low in fat.	Can be higher, depending on the cut and processing.
Added Sugar	Typically very little to no added sugar.	Often contains significant amounts of added sugar for flavor.
Sodium	Tends to be high due to curing process.	High sodium content, similar to biltong.

Fitting Biltong into a Healthy Diet

Despite its high sodium content, biltong can be part of a balanced diet when consumed in moderation. Its high protein density makes it an effective snack for managing appetite and supporting muscle function. It is also a source of important micronutrients like iron and vitamin B12. For those watching their weight, it is a much better alternative to processed, high-sugar snacks. It can be paired with other healthy foods to create a balanced meal or snack.

Add thinly sliced biltong to a salad for a protein boost.
Pair it with nuts and seeds for a high-protein, nutrient-rich trail mix.
Incorporate it into scrambled eggs or an omelet.

Conclusion

When considering how many calories are in 20 grams of biltong, remember that the answer is dependent on the type and brand. While a reliable range is 50-60 calories, examining the nutritional information on the specific product packaging is always the most accurate approach. Its high protein and low carbohydrate makeup make biltong an excellent, satisfying snack for those seeking a healthier alternative to typical processed snacks. For detailed nutritional information and a balanced perspective on its health benefits, you can review sources like Healthline.

Frequently Asked Questions

Yes, for a 20-gram serving, biltong provides a significant amount of protein due to the drying process. A 100g serving can contain over 50g of protein, so a 20g portion is a concentrated source of this macronutrient.

Biltong generally has a similar or slightly lower calorie count than beef jerky, as it is often made with leaner cuts of meat and less sugar in its curing process.

Yes, the fat content is one of the primary factors influencing the calorie count. Leaner cuts result in a lower-calorie biltong, while fattier cuts increase the overall caloric value.

Yes, biltong is generally considered keto-friendly. It is a high-protein, low-carb snack, though you should check the label for any added sugars or non-compliant ingredients.

The primary factor is the cut of meat. Using lean cuts, like silverside, results in a lower-fat product. However, some traditional recipes might incorporate more fat for flavor.

The high protein content is a result of the drying process. The moisture is removed from the meat, concentrating the remaining nutrients, including protein, into a smaller, denser product.

For those seeking high protein and low carbs, biltong is a more nutritious option than potato chips. However, biltong is high in sodium, so it should be consumed in moderation.