Dried Biltong Calorie Counts Per Serving
The calorie content of dried biltong can vary, but most commercially available products offer similar nutritional profiles. Understanding the breakdown per ounce and per 100 grams is helpful for tracking your intake, whether for weight management or general nutrition.
- Per 1-Ounce (28g) Serving: An average 1-ounce serving provides about 80 calories. This portion is also packed with about 16 grams of protein and minimal carbohydrates, making it a very efficient snack for those looking to boost their protein intake without excess calories.
- Per 100-Gram Serving: If you eat a larger portion, a 100-gram serving typically contains between 249 and 280 calories. The higher range often reflects a slightly fattier cut of meat. A 100g serving is an exceptional source of protein, often providing over 50 grams.
Factors influencing biltong's calories
Several factors contribute to the calorie and nutritional profile of biltong, explaining the variations seen across different brands and types:
- Cut of Meat: The leanest cuts of beef, such as silverside or sirloin, will produce biltong with the lowest fat and calorie counts. Biltong made with high-fat cuts will naturally have a higher caloric density.
- Fat Content: Biltong can be made with or without a visible layer of fat. The choice to include or exclude the fat cap directly impacts the final calorie count. Some recipes deliberately use fattier cuts for enhanced flavor.
- Marinade and Ingredients: Traditional biltong marinades are simple, consisting of vinegar, salt, and spices like coriander. This keeps the sugar and carb content near zero. Some modern, commercially-made biltong, however, may introduce ingredients that slightly alter the nutritional profile.
- Drying Process: The air-drying process itself concentrates the meat's nutrients, including its protein and energy content. Since biltong is not cooked at high temperatures like jerky, it can retain more natural nutrients.
Biltong vs. Jerky: A Nutritional Comparison
While both are dried meat snacks, biltong and beef jerky differ significantly in their preparation and nutritional makeup. This can be important when considering them as part of a healthy diet.
| Feature | Dried Biltong (per 1 oz) | Beef Jerky (per 1 oz) | Notes |
|---|---|---|---|
| Calories | ~80 kcal | ~116 kcal | Jerky is often higher due to cooking and marinades. |
| Protein | ~16g | ~9.4g | Biltong generally has a higher protein concentration. |
| Carbohydrates | ~1g | Varied (often higher) | Jerky can have added sugars in marinades. |
| Fat | ~2g | ~7.3g | Biltong often has lower fat unless made from a high-fat cut. |
| Sodium | ~440mg | ~560mg | Both can be high, but jerky tends to be higher. |
| Process | Air-dried and cured with vinegar | Cooked or smoked | Biltong's process retains more nutrients. |
Health benefits of dried biltong
- High-Quality Protein: Biltong is an excellent source of complete protein, containing all nine essential amino acids needed for muscle repair, growth, and overall bodily function.
- Rich in Micronutrients: Biltong naturally provides significant amounts of vital micronutrients, including vitamin B12, iron, and zinc. Vitamin B12 supports nerve function and energy, while iron is crucial for red blood cell production.
- Low in Sugar and Carbs: As it typically contains no added sugar, biltong is an ideal snack for those on ketogenic, paleo, or other low-carb diets.
Considerations and potential drawbacks
- High Sodium Content: Biltong's curing process requires a significant amount of salt, which can lead to high sodium levels. This is a key consideration for individuals on sodium-restricted diets.
- Fat Variability: The amount of saturated fat can be high in certain varieties of biltong made from fatty cuts of meat. While fat is not inherently bad, those watching their fat intake should be mindful.
- Bacterial Risk: Because biltong is air-dried and not cooked, there is a risk of bacterial contamination, such as Listeria. For this reason, pregnant women are advised to avoid it. The general population is at very low risk if purchasing from reputable suppliers.
How dried biltong fits into a healthy diet
Dried biltong is a powerful tool for promoting health, especially when incorporated into a balanced diet with proper portion control. For athletes, its high protein and creatine content make it a superior choice for muscle recovery. For dieters, it can be a satiating snack that helps control appetite due to its high protein and low carb profile. To mitigate the high sodium, pair it with fresh vegetables or other low-sodium foods.
Conclusion
In conclusion, the answer to "How many calories are in dried biltong?" is approximately 80 per ounce, with variation based on fat content. Its nutritional profile is impressive, offering a significant protein boost alongside essential micronutrients like iron and B12. While it's a great high-protein, low-carb snack, consumers should be mindful of its sodium content. Ultimately, when sourced from a quality producer and consumed in moderation, biltong can be a flavorful and healthy addition to a wide range of dietary lifestyles. You can read more about biltong's nutritional benefits from sources like Healthline for further research.
