The Calorie Breakdown: Understanding What's in 35g of Biltong
The specific calorie count for 35g of biltong is not a single, fixed number. Instead, it falls within a range, most commonly between 75 and 110 calories. This variation is due to several key factors, most notably the amount of fat present in the final product. Biltong is made by curing and air-drying meat, a process that concentrates the nutrients, including protein and fat.
Factors Affecting Biltong's Calorie Content
The final calorie total is heavily influenced by the meat and the preparation.
- The Cut of Meat: Biltong is made from various cuts of beef, such as silverside or topside. Leaner cuts will result in a lower-calorie biltong, while cuts with more natural fat will have a higher count. Some manufacturers also produce a "fatty biltong" explicitly for a richer flavor profile, which will have a significantly higher caloric density.
- Moisture Content: The air-drying process removes moisture from the meat. The longer the drying time, the less moisture remains. This makes the nutrients, including calories, more concentrated by weight. A wetter, more tender piece of biltong will have fewer calories per gram than a harder, drier one.
- Added Ingredients: While traditional biltong is minimally seasoned with vinegar and spices like coriander and salt, some modern recipes or brands might add sugars or other ingredients for flavor. These additions can slightly alter the final calorie count, though the impact is usually minimal compared to the fat content.
A Nutritional Snapshot: Macros in a 35g Serving
Beyond just calories, a 35g serving of biltong offers a concentrated dose of macronutrients that make it a popular snack, particularly for those on high-protein, low-carb diets.
Protein: The Satiating Powerhouse
Biltong is renowned for its high protein content. A 35g serving can contain anywhere from 15 to 20 grams of protein, depending on the brand and cut. The air-drying process concentrates the protein, making it an excellent source for:
- Muscle Growth and Repair: The high concentration of amino acids aids in repairing and building muscle tissue, making it a favorite for athletes.
- Satiety and Weight Management: Protein is highly satiating, meaning it helps you feel full for longer, which can reduce overall calorie intake and support weight loss goals.
- Energy Production: Biltong is also rich in B vitamins, which are crucial for converting food into energy.
Fat: A Tale of Two Cuts
The fat content is the most variable macronutrient in biltong.
- A lean 35g serving might contain as little as 1.3g of total fat.
- A fattier cut can push the fat content up, leading to a higher calorie count. Choosing a leaner or fattier cut depends on personal preference and dietary goals. Those on a ketogenic diet might seek out fattier biltong, while those focused on a very low-fat diet will prefer the leanest cuts available.
Carbohydrates and Sodium
One of biltong's main draws is its low carbohydrate content. Most traditional recipes contain minimal to no sugar, with a 35g portion having less than 2 grams of carbs. However, the sodium content is a crucial consideration. The curing process relies on salt, leading to a high sodium level. A 35g serving can contain over 500mg of sodium, and some brands can be significantly higher. This is an important factor to monitor for individuals with high blood pressure or those watching their salt intake.
Biltong vs. Jerky: A Nutritional Comparison
While often confused, biltong and jerky have distinct preparation methods and nutritional profiles. This table highlights some key differences in an average 35g serving.
| Feature | Biltong | Jerky (Traditional) |
|---|---|---|
| Preparation | Air-dried, cured with vinegar and spices. | Dehydrated or cooked with heat, marinated in sauces. |
| Typical Calories | 75-110 kcal | 90-120+ kcal |
| Typical Protein | 15-20g | ~9-14g |
| Typical Fat | 1.3-5g (varies) | 5-8g |
| Typical Carbs/Sugars | Very low, <2g | Can be higher due to marinades |
| Nutrient Retention | Better retention due to no-heat process | Some nutrient loss from cooking/dehydration |
| Texture | Tender, soft, or chewy depending on drying time. | Often tougher and more fibrous. |
As shown, biltong generally offers a lower calorie and higher protein count per serving compared to many traditional jerky products.
How to Incorporate 35g of Biltong into Your Diet
The versatility of biltong makes it a fantastic snack for many dietary needs. A 35g serving is a convenient, portion-controlled way to get a protein boost.
Healthy Ways to Enjoy Biltong
Here are some ways to enjoy your 35g portion:
- Post-Workout Snack: The high protein content makes it an ideal food for muscle recovery immediately after a workout.
- Mid-Afternoon Energy Boost: Instead of reaching for sugary snacks, biltong provides sustained energy without the sugar crash.
- On-the-Go Fuel: Its shelf-stable nature means you can keep it in a gym bag, car, or desk drawer for a healthy, accessible snack.
- Salad Topping: Chop up biltong and sprinkle it over a salad for a flavorful, protein-packed addition.
- Charcuterie Board Addition: Include it on a platter with cheese, nuts, and fruit for a sophisticated, healthy snack option.
Conclusion: Making the Best Choice for Your Goals
To answer the question, how many calories are in 35g of biltong, the best answer is that it varies, but you can expect a range of 75 to 110 calories. The primary driver of this fluctuation is the fat content, which depends on the cut of meat and the brand's preparation. Biltong remains an excellent, nutrient-dense snack, especially for those seeking high protein and low carbs. When choosing, consider your dietary goals—leaner cuts for lower fat intake or fattier versions for more flavor and energy density. Always remember that moderation is key, especially given the sodium content. By understanding these factors, you can make an informed decision to incorporate this delicious South African delicacy into your healthy eating plan. For more detailed nutrition information on biltong, you can consult reputable health resources like Healthline.
