How much protein is in 300g of biltong?

December 9, 2025 •

4 min read

Most people do not know that biltong is one of the most protein-dense foods available, with up to 67% protein content in some varieties. Its unique air-drying process concentrates nutrients, making it a fantastic source of protein for muscle repair, energy, and overall health.

Quick Summary

A 300g serving of biltong typically contains between 135g and 165g of protein, though this varies based on the cut of meat and fat content. Biltong's dehydration process concentrates its protein, vitamins, and minerals, making it a highly nutritious snack for athletes and those on high-protein diets.

Key Points

Protein Range: 300g of biltong generally contains between 135g and 165g of protein, depending on the manufacturer and fat content.
Nutrient Concentration: The high protein density of biltong comes from the air-drying process, which removes moisture and concentrates nutrients.
Low-Carb Snack: With minimal carbohydrates, biltong is an excellent snack for low-carb, keto, and paleo diets.
Vitamins and Minerals: Biltong is rich in essential nutrients like iron, zinc, and Vitamin B12, supporting energy and immune function.
Natural Process: Unlike jerky, biltong is typically air-dried without heat, preserving more of the meat's natural proteins and nutrients.
Sodium Content: Be mindful of sodium levels, which can be high in cured meats like biltong.
Versatile Fuel: A convenient and portable snack, biltong can be eaten on its own or added to meals for a protein boost.

The Surprising Protein Power of Biltong

South Africa's beloved dried meat snack, biltong, is gaining popularity worldwide as a healthy, protein-rich food source. While the taste is undeniably delicious, its impressive nutritional profile is the real selling point for fitness enthusiasts, athletes, and anyone seeking a low-carb snack. The exceptional protein concentration is a direct result of its traditional preparation method, where raw meat is cured and air-dried, removing moisture and condensing the nutrients.

The Math Behind the Protein

To understand how much protein is in 300g of biltong, you first need to look at the protein content per 100g. Based on several manufacturers, biltong can contain anywhere from 45g to over 55g of protein per 100g serving.

Low-End Calculation: 300g x 45g/100g = 135g of protein
Mid-Range Calculation: 300g x 50g/100g = 150g of protein
High-End Calculation: 300g x 55g/100g = 165g of protein

So, on average, a 300g portion of biltong provides around 150 grams of high-quality protein. This is a substantial amount, especially compared to fresh meat. For example, a 100g cooked steak typically has around 25g of protein, while biltong can have double that amount for the same weight due to the removal of water.

What Influences Biltong's Protein Content?

Several factors contribute to the final nutritional breakdown of biltong. These include:

Cut of Meat: Lean cuts like silverside or topside result in a higher protein-to-fat ratio. Fatty biltong might have a lower protein percentage by weight.
Drying Process: The extent of drying impacts the final protein concentration. The drier the biltong, the less water weight it contains, and the higher the protein percentage per gram.
Recipe: The spices and curing agents used in different recipes can slightly alter the nutritional content, but the protein remains the most dominant macronutrient.

The Nutritional Showdown: Biltong vs. Jerky

Biltong is often compared to beef jerky, but there are distinct differences in both preparation and nutrition. The low-heat, air-drying process used for biltong helps retain more of the meat's natural nutrients, including B vitamins and zinc, which can be diminished during jerky's heat-processing.


Feature	Biltong	Beef Jerky
Protein Content (per 100g)	Typically 45-60g	Typically 30-50g
Preparation Method	Air-dried without heat	Heat-treated, smoked
Flavor Profile	Often tangier due to vinegar marinade	Varied flavors, often sweeter due to sauces
Sugar Content	Usually very low to none	Can contain added sugars
Texture	Softer, can be tender or chewy depending on dryness	Generally drier and chewier
Nutrient Retention	Better retention of B vitamins and minerals	Some nutrients may be lost due to heat

Maximize Your Biltong Protein Intake

Incorporating biltong into your diet is simple and offers numerous health benefits. Here are a few ways to get the most out of your high-protein snack:

Post-Workout Snack: Biltong is an ideal, convenient snack for muscle repair after exercise due to its high protein content and essential amino acids.
Healthy Meal Addition: Add biltong pieces to salads, omelets, or pizzas for a flavor and protein boost.
On-the-Go Fuel: Its long shelf life and portability make it an excellent snack for hikers, campers, and busy professionals.
Balanced Snack: For a more balanced approach, pair biltong with nuts, seeds, or some fruit.

Important Considerations

While biltong is a protein powerhouse, it is important to consume it in moderation as part of a balanced diet. Due to the curing process, it can be high in sodium, so checking nutritional labels is important if you are monitoring your salt intake. Additionally, opting for high-quality biltong made from lean, natural beef can help ensure you receive the maximum nutritional benefits without unnecessary additives.

For those with specific dietary goals, consulting a medical professional before making significant changes is always advised. As a natural, minimally-processed source of protein, biltong can be a healthy and delicious addition to many dietary regimens. For example, the low-carb nature of biltong makes it a perfect snack for those following a ketogenic or paleo diet. Biltong is not just a tasty treat; it's a nutritionally dense food that can help support a healthy and active lifestyle.

Note: The protein content of commercial biltong can vary widely. Always check the nutritional information on the packaging for the most accurate details regarding the specific product.

Conclusion

Ultimately, a 300g serving of biltong is packed with a very significant amount of protein, typically ranging from 135g to 165g. Its concentrated nutrient profile, low-carb nature, and richness in other essential vitamins and minerals make it an excellent choice for a high-protein snack. Whether you're an athlete looking to repair muscles or simply seeking a healthy, satisfying snack, biltong offers a delicious and efficient way to boost your protein intake.

Frequently Asked Questions

Biltong is often considered healthier than beef jerky because it is air-dried without heat, preserving more nutrients like B vitamins. It also typically contains less sugar and fewer artificial ingredients compared to many processed jerky products.

Yes, biltong is excellent for muscle building. Its high protein content, rich in essential amino acids, supports muscle repair and growth, making it an ideal post-workout snack.

Yes, biltong is highly suitable for a ketogenic diet. It is a high-protein, low-carbohydrate food that helps maintain ketosis and provides a satisfying snack option.

The protein percentage of biltong can vary, but it is typically very high. Most biltong contains over 40% protein, with some premium brands exceeding 50% or even 60%.

Lean cuts of biltong, such as those made from silverside or topside beef, will have a higher protein percentage by weight than fattier cuts. Drier biltong also contains a higher concentration of protein per gram.

For maximum freshness, store biltong in a cool, dry place in an airtight container or a paper bag. Unlike jerky, it does not require refrigeration for short-term storage.

Absolutely. Biltong is a versatile ingredient that can be added to many dishes. It can be finely chopped and sprinkled over salads, used in omelets, or incorporated into stews and casseroles.