Processing and Ingredients: The Foundational Difference
The primary distinction between biltong and jerky, which dictates their nutritional value, stems from their production methods and the ingredients used during curing.
Biltong: A South African Tradition
Biltong, originating in South Africa, is made by curing thick slabs of meat in a mix of vinegar, salt, and spices such as coriander and pepper. The meat is then hung to air-dry slowly for an extended period, which can take up to several weeks. This process does not involve cooking with heat, allowing the meat to retain more of its natural nutrients, including vitamins and minerals. The vinegar not only adds a characteristic tangy flavor but also acts as a natural preservative.
Jerky: The American Approach
In contrast, jerky is traditionally made from thin strips of meat that are marinated and then dehydrated or cooked at high temperatures. Modern commercial jerky often relies on marinades that contain high levels of sugar (like brown sugar or corn syrup) and a range of preservatives, flavorings, and nitrates. This high-heat process cooks the meat and can lead to a breakdown of some amino acids and other nutrients, while the thin slices and heavy marinade result in a consistently chewy, often sweeter, or smokier flavor.
Nutritional Breakdown: Biltong vs. Jerky
On average, and when comparing traditional methods, biltong offers a more favorable nutritional profile for those focusing on low-sugar, low-carb, and unprocessed snacks.
Comparing Macronutrients per 28g Serving
| Nutrient | Average Biltong | Average Jerky |
|---|---|---|
| Calories | ~80 kcal | ~116 kcal |
| Protein | ~16g | ~9.4g |
| Carbohydrates | ~1g | ~4–6g |
| Sugar | ~0g | ~3–5g |
| Fat | ~2g | ~7.3g |
| Sodium | ~440mg | ~560mg |
| Iron | ~35% DV | ~8% DV |
The Health Advantages of Biltong
Based on the table, several health advantages of traditional biltong become apparent:
- Lower Sugar and Carbohydrates: Unlike many commercial jerkies loaded with sugary marinades, traditional biltong recipes add no sugar, making it an excellent option for low-carb and keto diets.
- Higher Protein Density: The air-drying process allows biltong to retain a higher concentration of protein per gram compared to jerky. This makes it more satiating and beneficial for muscle repair and growth.
- Fewer Artificial Additives: Authentic biltong relies on natural preservation methods, avoiding the artificial preservatives, nitrates, and other additives often found in commercially produced jerky.
- Richer in Micronutrients: The gentle air-drying of biltong preserves more of the meat's inherent nutrients like iron, zinc, and Vitamin B12, all crucial for overall health.
Potential Downsides to Consider
While generally healthier, biltong can still be high in sodium, depending on the producer and recipe. Both snacks, as cured red meats, should be consumed in moderation, as diets high in processed meats may carry some long-term health risks. It is always best to check the nutritional information of the specific brand you are purchasing.
Making a Smarter Snack Choice
Choosing between biltong and jerky comes down to your health goals and ingredient preferences. If you prioritize minimal processing, lower sugar, and a richer nutritional profile, traditional biltong is the superior choice. However, if you're a fan of a sweeter, chewier texture and are less concerned with additives, jerky might be your preferred snack. Regardless of your preference, prioritizing brands that use high-quality, grass-fed meat and minimal additives is always the healthiest approach.
Conclusion: Making the Final Decision
In the debate over whether is biltong healthier than jerky, the nutritional evidence points to traditional biltong as the superior option for the health-conscious consumer. Its preparation method, relying on air-curing and natural ingredients, results in a snack that is higher in protein, lower in sugar and carbohydrates, and free of many of the artificial additives found in commercial jerky. By reading labels and opting for minimally processed versions, you can ensure your dried meat snack aligns with your wellness goals.
