Biltong

Meat

Item Rating: 52/100

1 serving (30 grams) contains 80 calories, 16.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		640.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		240 mg	80%
Sodium		4000.0 mg	173%
Total Carbohydrates		8.0 g	2%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		128.0 g	256%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		8.0 mg	44%
Potassium		1200 mg	25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 144 cal (20.9%)

Protein: 512 cal (74.4%)

Carbs: 32 cal (4.7%)

About Biltong

Biltong is a traditional South African dried meat snack, typically made from beef or game meats such as venison. Originating as a method of meat preservation, biltong is seasoned with vinegar, salt, coriander, and various spices, then air-dried over several days. It is high in protein, low in carbohydrates, and contains moderate fat, making it a nutrient-dense snack. A 100-gram serving provides approximately 267 calories, 53 grams of protein, and 7 grams of fat, with a small amount of iron and calcium. Unlike processed beef jerky, biltong is made without added sugars or artificial preservatives, which makes it a wholesome choice for many diets.

Health Benefits

• High in protein (53.3g per 100g), biltong supports muscle growth and maintenance, making it beneficial for athletes or physically active individuals.
• Contains iron (3.3mg per 100g), which aids in oxygen transport and helps prevent iron-deficiency anemia.
• Supplies calcium (33.3mg per 100g), supporting bone health and maintaining strong teeth.

Dietary Considerations

Allergens: None known

Suitable for: Low-carb, high-protein, keto, paleo

Not suitable for: Vegetarian, vegan, low-sodium

Selection and Storage

Store biltong in a cool, dry place in an airtight container to maintain its texture and flavor. Refrigerate after opening if the product is moist, to prevent spoilage.

Common Questions About Biltong Nutrition

Is biltong high in protein?

Yes, biltong is an excellent source of protein. A 100-gram serving contains approximately 53.3 grams of protein, making it a high-protein snack that supports muscle repair and growth.

Can I eat biltong on a keto diet?

Yes, biltong is suitable for a keto diet due to its high protein (53.3 grams per 100 grams) and low carbohydrate content (3.3 grams per 100 grams). With no sugar and minimal carbs, it aligns well with keto requirements.

What are the health benefits or concerns of eating biltong?

Biltong is a nutrient-dense snack, providing high-quality protein and negligible carbs, which can support weight management and muscle health. However, due to its high sodium content (around 1667 mg per 100 grams), excessive consumption could contribute to elevated blood pressure, so moderation is recommended.

How much biltong should I eat in one serving?

A standard serving size of biltong is typically around 30 grams, which provides roughly 80 calories, 16 grams of protein, and 500 mg of sodium. This portion works well as a snack or a protein boost, but be mindful of the sodium content.

How does biltong compare to beef jerky?

While both biltong and beef jerky are dried meat snacks, biltong is cured with vinegar and air-dried, resulting in a softer texture, while jerky is typically smoked or cooked. Nutritionally, biltong often has higher protein and lower sugar content, making it a healthier option for many.

Data Sources & Scientific References

1. Protein foods and dietary recommendations 2020-2025

   Dietary Guidelines for Americans

   Includes guidelines on lean protein sources like biltong as part of a healthy dietary pattern.

   View source →