Is it okay to eat biltong every day? A comprehensive nutrition guide

October 6, 2025 •

4 min read

With up to 60g of protein per 100g, biltong is a highly concentrated protein source, but the real question for many health enthusiasts is: is it okay to eat biltong every day? While a tasty and convenient snack, daily consumption requires a closer look at both its nutritional benefits and potential risks to ensure it fits into a balanced dietary plan.

Quick Summary

Eating biltong daily is permissible with moderation as part of a well-rounded nutrition diet, thanks to its high protein and low carbohydrate content. However, risks from high sodium and saturated fat, depending on the cut, must be managed through mindful portion control and by balancing intake with whole foods.

Key Points

Moderate Intake: Daily biltong consumption is acceptable only in moderation, typically limited to a small serving of 25-30g, due to its high sodium content.
Sodium Risk: A primary concern with daily biltong is its high sodium, which can increase blood pressure and risk of heart disease if consumed excessively.
Protein Benefits: Biltong is an excellent source of concentrated protein, which is beneficial for muscle repair, recovery, and prolonged satiety.
Nutrient-Dense: It contains important vitamins like B12 and minerals such as iron and zinc, which are crucial for energy and immune function.
Choose Wisely: Opt for leaner, low-sodium, and all-natural varieties to minimize risks associated with saturated fat and preservatives.
Balance Your Diet: To mitigate risks, balance biltong intake with a variety of fruits, vegetables, and whole grains, and stay well-hydrated.

Biltong: The protein-packed powerhouse

Biltong, a traditional South African cured meat, has surged in popularity worldwide as a convenient and satisfying snack. Its high protein and low-carb profile make it particularly appealing to athletes and those following specific diets, such as keto or paleo. Unlike jerky, which is often heat-dried and loaded with sugary marinades, biltong is air-dried and seasoned with simple, natural spices like coriander, salt, and pepper. This process retains more of the meat's natural nutrients, including high levels of essential minerals and vitamins.

A typical 28g (1 oz) serving of lean beef biltong offers around 16g of protein, negligible carbohydrates, and a significant portion of your daily iron and Vitamin B12 needs. This powerful nutrient density is why biltong is often seen as a superior alternative to highly processed, high-sugar snacks like chips or candy. The protein contributes to muscle repair and recovery, while also promoting satiety, helping to keep hunger pangs at bay.

The health benefits of mindful biltong consumption

When consumed in moderation, biltong offers several dietary advantages:

High-quality protein: The air-drying process concentrates the protein, making it an excellent source for muscle building and repair.
Nutrient-rich: Biltong is a fantastic source of iron, zinc, magnesium, and Vitamin B12, all of which are vital for energy production, immune function, and overall well-being.
Low in carbohydrates: With little to no sugar or carbs, biltong is an ideal snack for individuals managing their blood sugar or following a ketogenic diet.
Convenient and versatile: Its long shelf life and portability make it an easy snack for busy lifestyles, hiking, or as a post-workout refuel.
Promotes satiety: The high protein content helps you feel fuller for longer, which can help with weight management by reducing overall calorie intake from less healthy snacks.

Potential risks of eating biltong every day

Despite its benefits, there are significant drawbacks to consuming biltong excessively, particularly on a daily basis. The key concerns revolve around its processing methods and specific nutritional content.

High sodium content: The curing process relies heavily on salt, and some varieties can contain very high levels of sodium. Excessive sodium intake is a major contributor to high blood pressure, increasing the risk of heart disease and stroke. Individuals with pre-existing conditions like kidney issues should be especially cautious.
Risks from cured meats: As a form of cured red meat, studies suggest a higher intake may be linked to an increased risk of certain cancers in the gastrointestinal tract. While the risk may be lower than with other processed meats, moderation is still advised by health professionals.
Fat content variations: The fat content can vary greatly depending on the cut of meat used. While some biltong is made with lean cuts, fattier versions are also common and can contribute to higher intake of saturated fat. Choosing lean cuts is crucial if monitoring saturated fat intake.
Mycotoxin contamination: A less common but serious risk is contamination with mycotoxins produced by fungi that can grow on dried meats. Many countries lack proper testing for these toxins, adding another layer of risk to regular, excessive consumption.

Biltong vs. Jerky: A Nutritional Comparison


Feature	Biltong	Jerky
Preparation	Air-dried, traditionally with vinegar and spices	Heat-dried, often with sugary marinades
Sugar Content	Typically very low or zero added sugar	Often contains added sugars, leading to higher carb content
Sodium Content	Generally lower than jerky, but varies significantly by brand and cure. Can still be very high.	Typically higher sodium due to marinating process.
Nutrient Retention	Better retention of natural vitamins and minerals due to cold-curing.	Heat process can reduce some nutrient content.
Protein Content	Very high, concentrated protein due to moisture removal.	High protein, but sometimes lower per gram than biltong.
Texture	Tends to be more tender with a softer chew.	Often drier, tougher, and chewier.

How to incorporate biltong safely into your diet

The key to enjoying biltong is moderation and a balanced approach. Instead of a daily habit, view it as a treat or an occasional protein booster. A recommended portion size is typically 25-30g (around one ounce).

Here are some practical tips for responsible consumption:

Choose wisely: Look for biltong made with lean cuts and minimal, all-natural ingredients to control saturated fat and avoid unnecessary additives.
Balance with whole foods: Pair biltong with fresh fruits, vegetables, and whole grains to balance its high sodium and provide essential fiber, vitamins, and minerals.
Use as a meal enhancer: Rather than eating it as a standalone snack daily, use it as a protein boost in meals. Add sliced biltong to salads, omelets, or charcuterie boards.
Hydrate adequately: Due to the high sodium content, it's especially important to drink plenty of water to help your body manage the salt intake.
Listen to your body: If you have a history of high blood pressure or other related health issues, consult with a doctor or registered dietitian before making biltong a daily dietary staple.

Conclusion: A balanced approach is key

In conclusion, the question, "Is it okay to eat biltong every day?" does not have a simple yes or no answer. While biltong offers impressive nutritional benefits as a high-protein, low-carb, and nutrient-dense snack, it is not without risks, primarily due to its high sodium content. Excessive daily consumption is not advisable and could contribute to health issues like high blood pressure. By prioritizing moderation, choosing leaner and lower-sodium varieties, and balancing your intake with a wide variety of whole foods, biltong can remain a delicious and healthy treat in your diet, not a daily staple. The verdict is clear: moderation, balance, and quality are the most important ingredients for enjoying biltong responsibly.

For more information on biltong and healthy eating, consider visiting a resource like Healthline.

Frequently Asked Questions

Yes, biltong is generally considered healthier than most commercial jerky. Traditional biltong typically contains less sugar and fewer preservatives than jerky. The air-drying method also helps preserve more of the meat's natural nutrients, although biltong can still be high in sodium.

For most people, a sensible serving is around 25-30 grams (approximately one ounce). Daily intake should be limited and balanced with other foods to avoid excessive sodium, fat, and calorie consumption.

Yes, biltong carries some risks, especially with high daily consumption. The main concerns are high sodium content, potential links to certain cancers from cured meats, and possible mycotoxin contamination.

Biltong can support weight loss due to its high protein content, which promotes satiety and reduces overall calorie intake. However, portion control is vital to manage calories, sodium, and fat, depending on the cut.

Yes, biltong is high in sodium due to the salt used in the curing process. Different brands and preparations will have varying levels, so it's important to check the nutritional information if you are watching your salt intake.

Pregnant women should be cautious and typically avoid eating biltong due to the risk of bacterial contamination. It is best to stick to thoroughly cooked protein sources and consult a doctor.

Incorporate biltong in moderation, treating it as an occasional protein-rich snack rather than a daily staple. Choose lean cuts, monitor portion sizes, and pair it with fresh fruits, vegetables, and whole grains to balance its high salt content.