Is Biltong a Good Source of Protein? A Comprehensive Nutritional Guide

December 8, 2025 •

2 min read

With some biltong varieties boasting over 50 grams of protein per 100 grams, the answer to 'Is biltong a good source of protein?' is a resounding yes. This nutrient-dense, air-dried meat from South Africa has gained global popularity as a satisfying and convenient way to boost your protein intake.

Quick Summary

Biltong is an excellent, protein-dense snack, providing significant amounts of protein with low carbs and sugar. It offers essential nutrients like iron and vitamin B12, supporting muscle growth and energy while fitting into various low-carb diets.

Key Points

Excellent Protein Source: Biltong is exceptionally high in protein, often containing over 50g per 100g, which is vital for muscle repair and satiety.
Rich in Micronutrients: Beyond protein, biltong provides significant amounts of iron, zinc, and Vitamin B12, supporting energy levels and red blood cell production.
Low in Carbohydrates: Traditional biltong recipes have very low sugar and carb counts, making it an ideal snack for keto and low-carb diets.
Healthier Than Jerky: The air-drying process means biltong often contains less sugar and fewer preservatives than many commercial jerky products.
Requires Moderation: Due to its salt-curing process, biltong can be high in sodium, so mindful consumption is recommended, especially for those with high blood pressure.
Convenient and Natural: Biltong is a portable, whole-food protein source with simple, natural ingredients, perfect for a healthy on-the-go snack.

Originating in South Africa, biltong is a traditional, cured, and air-dried meat that has become a popular snack worldwide. Unlike its American counterpart, jerky, biltong's unique air-drying process gives it a distinct flavor and texture, all while concentrating its impressive nutritional value. For health enthusiasts, athletes, and anyone seeking a wholesome, convenient protein source, biltong's reputation as a nutritional powerhouse is well-deserved. Its low-carb, high-protein nature makes it a valuable addition to many diets, but understanding the details—including its high sodium content—is key to enjoying it as part of a balanced lifestyle.

What Makes Biltong a Protein Powerhouse?

The high protein density of biltong is a direct result of its traditional preparation method. The meat is air-dried over several days or weeks, removing moisture and concentrating its nutritional components. This differs significantly from jerky, which is often cooked with heat and may lose some of its natural nutrients in the process. The simple curing and air-drying of biltong help to preserve its natural goodness and deliver a substantial protein boost in a small, portable package.

Concentrated Nutrients: Air-drying concentrates protein and other nutrients.
Complete Amino Acid Profile: Provides all essential amino acids for muscle health.
Naturally High Protein, Low Carb: Minimal processing keeps carbs low and protein high, suitable for diets like keto.

Nutritional Breakdown: Beyond Just Protein

Biltong also provides vital micronutrients.

Key Micronutrients in Biltong

Iron: Essential for oxygen transport and energy.
Vitamin B12: Supports the nervous system and red blood cells.
Zinc: Important for immune function and metabolism.
Magnesium and Potassium: Electrolytes crucial for muscle function and energy.

Biltong vs. Jerky: A Nutritional Comparison

The different production methods of biltong and jerky impact their nutritional profiles.


Feature	Biltong	Beef Jerky
Preparation	Air-dried after curing.	Typically cooked and marinated.
Protein	Higher protein by weight.	Also high in protein.
Sugar	Very low to zero added sugar.	Often contains added sugars.
Carbohydrates	Minimal carbs.	Can have higher carbs due to added sugars.
Sodium	High due to salt-curing.	Varies by brand, often high.
Additives	Fewer artificial additives.	Commercial products may contain added nitrates, MSG.

The Health Benefits of Incorporating Biltong into Your Diet

Biltong offers several health advantages.

Muscle Growth and Recovery: High-quality protein supports muscle repair.
Sustained Energy Levels: Provides steady energy from protein, fats, and B vitamins.
Weight Management: Protein promotes satiety, helping manage calorie intake.
Convenience for Active Lifestyles: Portable and ideal for on-the-go snacking.

Considerations and Moderation

While healthy, biltong should be consumed in moderation due to high sodium from curing. Source from reputable producers following food safety standards to prevent contamination. Leaner cuts are available for those managing weight. Resources like the New Zealand Ministry for Primary Industries offer food safety guidance for cured meats.

Conclusion

Biltong is an excellent source of highly bioavailable protein with minimal carbs. Its air-drying process preserves nutrients better than many processed snacks. For a high-protein, satisfying snack, biltong is a great option when sourced responsibly and eaten in moderation.

Frequently Asked Questions

The protein content in biltong can vary by brand and cut, but many varieties contain between 40 and 60 grams of protein per 100 grams, a high concentration achieved by its drying process.

Generally, yes. Biltong is typically air-dried, leading to lower sugar content and fewer additives than many commercial jerky products, which are often heated and heavily marinated.

Biltong's health benefits include supporting muscle growth and recovery due to its high protein, boosting energy with its iron and B12 content, and helping with weight management by promoting satiety.

Yes, biltong is an excellent fit for both keto and low-carb diets because it is naturally high in protein and very low in carbohydrates and sugar, especially in traditional recipes.

Biltong can be high in sodium, which should be monitored, especially for individuals with high blood pressure. As a cured meat, there is a risk of bacterial contamination if not prepared and sourced correctly.

Due to the risk of bacterial contamination like Listeria from the air-drying process, most health authorities advise pregnant women to avoid eating biltong.

Biltong is air-dried rather than heat-cooked, a process that concentrates nutrients and retains more of the meat's natural vitamins and minerals, such as B12 and iron, which can be lost during high-heat cooking.