How many calories are in one piece of biltong? Your Complete Nutritional Guide

December 10, 2025 •

4 min read

A standard one-ounce (28-gram) serving of lean beef biltong contains approximately 80 calories. However, this is an average, and the exact calorie count can vary significantly based on the size of the piece, the specific cut of meat used, and its overall fat content.

Quick Summary

The calorie count for a piece of biltong depends on its size and fat content. A typical 28g piece of lean beef biltong averages around 80 calories, making it a high-protein, low-carb snack. The preparation method also retains more nutrients compared to other dried meats.

Key Points

Calorie Variation: The number of calories in a piece of biltong is highly dependent on its size and fat content, with an average lean 28g piece having around 80 calories.
High in Protein: Biltong is a highly concentrated source of protein, with over 50 grams per 100g in many preparations, excellent for muscle growth and satiety.
Low in Carbs and Sugar: Traditional biltong contains minimal carbohydrates and is very low in sugar, contrasting with many commercially-made jerkies.
Rich in Micronutrients: It provides significant amounts of essential vitamins and minerals, including iron, zinc, and Vitamin B12, supporting overall health.
Natural Preparation: The air-drying process uses natural preservatives like vinegar and salt, preserving the meat's nutrients without high heat.
Excellent for Weight Management: The combination of high protein and low calories helps curb hunger and supports balanced dietary goals.

Biltong Calorie Breakdown: By Weight and Fat Content

Determining the precise calories for a single 'piece' of biltong is challenging because pieces vary greatly in size and thickness. A more accurate measurement comes from considering standard serving sizes, such as one ounce (28 grams) or 100 grams.

One-Ounce Serving (approx. 28g): A typical one-ounce serving of lean beef biltong generally contains around 80 calories. This is for a leaner, medium-fat content version. Some products, particularly those with higher fat content or specific flavorings, may have slightly different values.
100-Gram Serving: On a larger scale, a 100-gram serving can range from approximately 200 to 300 calories, depending heavily on the fat content. A very lean 100g serving might be closer to 200-220 kcal, while a fattier cut can easily exceed 280 kcal.

Ultimately, the calorie count per 'piece' is determined by the size and composition of that individual piece. A small, lean sliver will have far fewer calories than a thick, fatty strip.

Factors Influencing Biltong's Calories

Several variables affect the final nutritional value of biltong:

Meat Cut: Biltong can be made from various cuts of meat, including lean silverside, sirloin, or fattier rounds. Leaner cuts naturally result in lower-calorie biltong.
Fat Content: The amount of fat left on the meat during the curing process is a primary driver of the final calorie count. Biltong can be prepared as very lean, medium fat, or with extra fat, a popular preference among some consumers.
Spices and Marinades: While traditional biltong recipes are simple (vinegar, salt, spices), some variations may include sugary marinades, which add to the carbohydrate and calorie count.
Drying Process: Unlike jerky, which is often heat-dried, biltong is air-dried. This process concentrates nutrients and flavor without damaging certain vitamins through high heat.

Biltong vs. Jerky: A Nutritional Comparison

While both are dried meat snacks, their preparation methods and nutritional profiles differ. Biltong is generally considered healthier due to its lower sugar content and air-drying process.


Feature	Biltong	Jerky
Preparation	Air-dried without heat, often cured in vinegar and spices.	Typically marinated and cooked with heat, often smoked.
Sugar	Very low or zero, especially in traditional recipes.	Often contains significant added sugars in marinades.
Carbohydrates	Generally minimal carbs, aligning with keto and low-carb diets.	Higher carb content due to added sugars and sweeteners.
Fat	Varies based on cut (lean to fatty), healthy fats are often retained.	Generally very lean, though processing can affect nutritional composition.
Texture	Softer, less chewy, and can have a slightly 'fluffy' or 'airy' quality.	Drier and chewier due to the cooking and dehydration process.
Preservatives	Traditionally uses natural preservatives like salt and vinegar.	Can contain more preservatives and additives.

Health Benefits of Biltong Beyond Calories

Biltong's appeal extends beyond its macronutrient profile. It offers several additional health benefits that make it a superior snack choice, especially for those seeking nutrient-dense options. One key benefit is its high concentration of vitamins and minerals.

Rich Source of Essential Nutrients

Protein: Biltong is an exceptional source of protein, crucial for muscle repair, growth, and overall body function. A typical 100g serving can contain over 50g of protein, making it excellent for athletes and active individuals.
Iron: The drying process concentrates the meat's iron content, making biltong a rich source of this vital mineral. Iron is essential for oxygen transport in the blood and can help prevent fatigue.
Vitamin B12: Biltong is naturally high in Vitamin B12, which supports the health of blood and nerve cells. This makes it a great choice for maintaining energy levels.
Zinc: This mineral plays a crucial role in immune function, wound healing, and processing carbohydrates and fats.

A Clean, Natural Snack

Traditional biltong uses minimal, natural ingredients—primarily meat, salt, vinegar, and spices. This simplicity, combined with the low-heat, air-drying method, makes it a cleaner alternative to many other processed snacks. The fermentation that occurs during the curing process also helps to preserve the meat naturally.

Conclusion

The calorie count for one piece of biltong varies, but a standard one-ounce serving of lean beef contains approximately 80 calories. The final figure is largely determined by the piece's size and fat content. As a high-protein, low-carb snack, biltong is a nutritionally superior choice compared to many alternatives like jerky, thanks to its cleaner preparation and minimal use of sugar. Its richness in essential nutrients such as iron, zinc, and Vitamin B12 further enhances its value as a healthy dietary addition for managing weight, building muscle, or simply enjoying a savory, protein-packed treat. Always check the specific nutritional information provided by the brand you purchase to get the most accurate calorie count for their product.

What are the health benefits of Biltong?

Supports Muscle Growth: The high protein content in biltong provides the necessary amino acids for muscle repair and growth after exercise.
Aids Weight Management: Biltong's high protein and low carb count help increase satiety and control hunger, supporting weight loss efforts.
Boosts Energy: Rich in Vitamin B12 and iron, biltong can help combat fatigue and support overall energy metabolism.
Provides Essential Nutrients: In addition to protein, biltong is packed with important minerals like iron and zinc, and vitamins like B12.
Suitable for Various Diets: The low-sugar, low-carb profile of traditional biltong makes it ideal for keto, paleo, and low-carb diets.

Frequently Asked Questions

Biltong is generally considered healthier than most commercial beef jerky because it is typically lower in added sugars and often contains fewer artificial preservatives. The air-drying process also better preserves the meat's nutrients.

Yes, the type and cut of meat significantly affect the calorie count. Biltong made from leaner cuts like silverside will have fewer calories than a fattier cut or one prepared with extra fat.

Yes, biltong can be beneficial for weight loss. Its high protein content promotes a feeling of fullness, which can help reduce overall calorie intake and curb cravings for less healthy snacks.

Traditional biltong is very low in carbohydrates and contains no sugar, making it an excellent snack for those following a ketogenic or low-carb diet. However, always check the label for any added sugars or flavorings.

Biltong can be part of a balanced daily diet, but moderation is key, particularly due to its high sodium content. It's important to be mindful of portion sizes to keep your salt intake in check.

Biltong is high in iron because the air-drying process removes moisture and concentrates the meat's nutrients, including the naturally occurring iron. This makes it a great source for boosting iron levels.

The primary differences lie in their preparation. Biltong is air-dried without heat, resulting in a softer texture and a more savory, vinegar-based flavor. Jerky is typically cooked with heat, making it drier and chewier, often with sweeter marinades.