Is Biltong Healthy? Nutrition Facts, Benefits, and Risks

Biltong has emerged as a popular protein snack in the United States, particularly among fitness enthusiasts and people following low-carb diets. But with growing concerns about processed meats and sodium intake, many are asking: is biltong actually healthy?

This dried meat snack from South Africa offers impressive nutritional benefits, including high protein content and essential minerals. However, like most processed foods, it comes with considerations you should understand before making it a regular part of your diet.

In this comprehensive guide, we’ll examine biltong’s nutritional profile, health benefits, potential risks, and whether it deserves a place in your healthy eating plan.

What Is Biltong?

Biltong is a traditional South African snack made from dried, cured meat that has been preserved for centuries as a method of food storage. Unlike its American cousin jerky, biltong is never cooked or smoked.

The traditional preparation involves marinating strips of meat in a mixture of vinegar, salt, and spices—typically coriander and black pepper—before hanging them to air-dry for one to two weeks. This unique process creates a distinctive flavor and texture that sets biltong apart from other dried meat products.

While beef is the most common choice, biltong can be made from various meats including:

• Beef (most popular)
• Ostrich
• Venison
• Game meats
• Chicken
• Fish

Modern commercial varieties often include additional ingredients like Worcestershire sauce, brown sugar, garlic, and various spices to create different flavor profiles.

Nutritional Profile of Biltong

Understanding biltong’s nutritional content is essential to determining whether it’s a healthy choice for you. The exact nutritional values vary by brand and preparation method, but a typical 1-ounce (28-gram) serving of beef biltong contains:

• Calories: 70-80
• Protein: 15-16 grams
• Carbohydrates: 0-2 grams
• Fat: 1-3 grams
• Iron: 30-35% of the Daily Value (DV)
• Sodium: 15-20% of the DV

Beyond these macronutrients, biltong provides meaningful amounts of:

• Vitamin B12
• Zinc
• Magnesium
• Potassium
• Other B vitamins

Health Benefits of Biltong

Excellent Source of High-Quality Protein

With approximately 16 grams of protein per ounce, biltong is one of the most protein-dense snacks available. This makes it particularly valuable for people who need to increase their protein intake, including athletes, older adults, and those trying to maintain muscle mass while losing weight.

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. The protein in biltong contains all essential amino acids, making it a complete protein source.

Low in Carbohydrates

For people following ketogenic, paleo, or other low-carb diets, biltong is an ideal snack choice. Traditional biltong contains virtually no carbohydrates, helping you maintain ketosis or simply manage blood sugar levels more effectively.

This low-carb profile makes biltong particularly suitable for people with diabetes or insulin resistance who need to monitor their carbohydrate intake carefully.

Rich in Iron

One of biltong’s most impressive nutritional features is its exceptional iron content. A single serving can provide up to 35% of your daily iron needs.

Iron deficiency is one of the most common nutritional deficiencies worldwide, affecting energy levels, cognitive function, and immune health. The heme iron found in meat products like biltong is more easily absorbed by the body than the non-heme iron found in plant sources.

Convenient and Portable

Beyond its nutritional profile, biltong offers practical health benefits. It requires no refrigeration, making it a convenient protein source for travel, hiking, or busy days when you need a quick, satisfying snack that won’t derail your healthy eating goals.

More Satiating Than Many Snack Options

The high protein and fat content in biltong promotes feelings of fullness and satisfaction, potentially helping you avoid less nutritious snack choices. This satiety factor can support weight management efforts when biltong is consumed as part of a balanced diet.

How Does Biltong Compare to Beef Jerky?

Many Americans are familiar with beef jerky but new to biltong. Understanding the differences helps you make informed choices about which option better fits your health goals.

Production Methods

The most significant difference lies in how these products are made. Jerky is cooked—usually roasted or smoked at high temperatures for several hours. Biltong is never cooked; instead, it’s cured with vinegar and air-dried over weeks.

This raw preparation method means biltong retains more of its natural enzymes and nutrients that might be degraded during the cooking process used for jerky.

Ingredient Differences

Traditional biltong uses simpler ingredients: meat, salt, vinegar, and spices. Jerky often contains sugar, soy sauce, artificial preservatives, and various flavoring agents.

Many commercial jerky brands include significant amounts of added sugar, which increases the carbohydrate content considerably. This makes biltong the better choice for low-carb and sugar-conscious consumers.

Nutritional Comparison

While both are high-protein snacks, biltong typically offers:

• Lower sugar content
• Fewer carbohydrates
• Less processing
• Higher fat content (which some people prefer for satiety)
• More natural ingredient profile

However, jerky might be lower in calories and fat if made from very lean cuts, which could be preferable for some dietary approaches.

Taste and Texture

Biltong has a more pronounced vinegar tang and meatier flavor without the smoky notes characteristic of jerky. Its texture varies more widely depending on the cut used—from moist and slightly fatty to dry and crumbly.

Potential Health Risks and Concerns

While biltong offers notable nutritional benefits, it’s important to understand potential health concerns associated with regular consumption.

Processed Meat and Cancer Risk

Research from organizations like the World Health Organization has classified processed meats as Group 1 carcinogens, meaning there is sufficient evidence that they can increase cancer risk, particularly colorectal cancer.

Biltong falls into the processed meat category due to its curing and preservation methods. The mechanisms behind this increased risk may involve compounds formed during processing, including nitrosamines and other potentially harmful substances.

While this doesn’t mean you need to avoid biltong entirely, it does suggest that moderation is important. Consuming processed meats occasionally as part of a diet rich in vegetables, fruits, and whole foods is very different from eating them daily.

High Sodium Content

One of biltong’s most significant nutritional drawbacks is its high sodium content. A single ounce can contain 15-20% of your recommended daily sodium intake, and it’s easy to consume multiple servings.

Excessive sodium intake is linked to:

• High blood pressure
• Increased risk of heart disease
• Stroke risk
• Kidney problems
• Water retention

If you have hypertension, kidney disease, or heart conditions, or if you’re on a sodium-restricted diet, you should be particularly cautious about biltong consumption or look for lower-sodium varieties.

Saturated Fat Content

Biltong made from fattier cuts of meat can be relatively high in saturated fat. While current nutritional science has a more nuanced view of saturated fat than in previous decades, most health organizations still recommend limiting intake from animal sources.

Research suggests that replacing saturated fats with unsaturated fats from plant sources—like those found in nuts, seeds, avocados, and olive oil—may offer greater cardiovascular health benefits.

If you’re concerned about saturated fat intake, look for biltong made from leaner cuts or consider it an occasional treat rather than a daily staple.

Food Safety Considerations

Because biltong is never cooked, some people worry about food safety. The combination of salt, vinegar, and drying creates an environment that inhibits bacterial growth, but quality control during production is essential.

Purchase biltong from reputable producers who follow proper food safety protocols. Some research has identified concerns about mycotoxins (toxic compounds produced by fungi) in some dried meat products, though testing and regulation vary by country.

Not Suitable for Everyone

Certain populations should avoid or limit biltong:

• Pregnant women (due to the raw/uncured nature)
• People with compromised immune systems
• Individuals with gout (high protein foods can trigger flares)
• Those with red meat allergies or sensitivities

Is Biltong Healthier Than Other Snacks?

Context matters when determining if biltong is healthy. Compared to many common snack foods, biltong offers significant nutritional advantages.

Biltong vs. Chips and Crackers

Compared to potato chips, pretzels, or crackers, biltong provides:

• Dramatically more protein
• Far fewer refined carbohydrates
• More essential nutrients like iron and B vitamins
• Greater satiety per calorie

From this perspective, biltong is clearly the healthier choice for most people.

Biltong vs. Nuts and Seeds

Compared to nuts and seeds, the picture is more balanced:

• Biltong offers more protein per ounce
• Nuts and seeds provide heart-healthy unsaturated fats and fiber
• Nuts and seeds are plant-based (important for some dietary approaches)
• Both can fit into healthy eating patterns

Biltong vs. Fresh, Unprocessed Meats

Fresh, unprocessed meats are generally considered healthier than processed versions like biltong due to the absence of added sodium and the lack of potentially harmful compounds formed during curing and preservation.

Ideally, the majority of your protein should come from fresh sources, with processed options like biltong consumed occasionally for convenience or variety.

How to Choose Healthy Biltong

If you decide to include biltong in your diet, choosing wisely can maximize benefits while minimizing risks.

Read the Ingredient List

Look for biltong with short, recognizable ingredient lists. Traditional ingredients—meat, salt, vinegar, coriander, and black pepper—are ideal. Be wary of products with:

• Added sugars
• Artificial preservatives
• MSG
• Excessive additives

Check the Nutrition Label

Pay attention to:

• Sodium content: Look for lower-sodium options when possible
• Sugar content: Choose products with minimal added sugars
• Serving size: Be realistic about how much you’ll actually eat
• Fat content: Decide based on your dietary needs

Consider the Source

Look for biltong made from:

• Grass-fed beef (higher in omega-3 fatty acids)
• Antibiotic-free meat
• Humanely raised animals
• Reputable producers with good food safety records

How Much Biltong Is Safe to Eat?

There’s no specific recommended serving size for biltong, but general guidelines for processed meat consumption suggest limiting intake.

A reasonable approach might include:

• Keeping servings to 1-2 ounces at a time
• Consuming biltong no more than a few times per week
• Balancing biltong consumption with plenty of vegetables, fruits, and whole grains
• Treating it as a convenient snack rather than a dietary staple
• Monitoring your overall sodium intake from all sources

If you have specific health conditions, dietary restrictions, or concerns, consult with a healthcare provider or registered dietitian about appropriate amounts for your individual situation.

Making Biltong Part of a Healthy Diet

Biltong can fit into a healthy eating pattern when consumed mindfully as part of a varied diet.

Balance Is Essential

The healthiest diets include a wide variety of foods from different sources. While biltong offers nutritional benefits, your diet should emphasize:

• Plenty of vegetables and fruits
• Whole grains (unless following a low-carb diet)
• Legumes and beans
• Healthy fats from plant sources
• Moderate amounts of fresh, unprocessed meats
• Limited processed foods, including processed meats

Use Biltong Strategically

Biltong works well as:

• A post-workout protein source
• A travel snack when fresh options aren’t available
• An occasional protein boost in salads
• A convenient option for busy days
• An alternative to less nutritious snack foods

Listen to Your Body

Pay attention to how you feel after eating biltong. Some people may experience:

• Increased thirst (due to sodium)
• Digestive discomfort
• Water retention

If you notice negative effects, reduce your consumption or choose alternative protein snacks.

Better Alternatives to Biltong

While biltong can be part of a healthy diet, you might also consider these nutritious alternatives:

For Protein-Rich Snacks:

• Hard-boiled eggs
• Greek yogurt
• Cottage cheese
• Roasted chickpeas
• Edamame
• Nut and seed butter with vegetables

For Low-Carb Options:

• Cheese cubes or sticks
• Nuts and seeds (in moderation)
• Avocado
• Vegetables with guacamole or hummus
• Smoked salmon (also processed, but with different nutrients)

For Portable Convenience:

• Protein bars (choose ones with whole food ingredients)
• Trail mix with nuts and seeds
• Nut butter packets
• Roasted seaweed snacks

The Bottom Line: Is Biltong Healthy?

So, is biltong healthy? The answer is nuanced and depends on your individual circumstances, overall diet, and consumption patterns.

Biltong’s strengths include:

• Excellent protein content
• Low carbohydrate profile
• Rich iron source
• Essential vitamins and minerals
• Convenience and portability
• High satiety factor

However, legitimate concerns include:

• Classification as a processed meat with associated cancer risks
• High sodium content
• Potential saturated fat levels
• Not suitable for all populations
• Should not be a dietary staple

For most healthy adults, enjoying biltong occasionally as part of a balanced, varied diet that emphasizes whole foods is unlikely to cause harm and can provide nutritional benefits, particularly as a protein-rich alternative to carbohydrate-heavy snacks.

However, if you have specific health conditions—particularly high blood pressure, heart disease, kidney problems, or a history of cancer—you should be more cautious. Similarly, if you’re pregnant or immunocompromised, consider safer protein snack alternatives.

The key to making biltong work in a healthy diet is moderation, quality selection, and balance. Choose biltong with simple ingredients, minimal additives, and from reputable producers. Keep portions reasonable, consume it occasionally rather than daily, and ensure the majority of your diet consists of fresh, minimally processed whole foods.

When approached this way, biltong can be a flavorful, nutritious, and convenient addition to your healthy eating plan without compromising your long-term health goals.

Sources:

• National Center for Biotechnology Information – Processed Meat and Health
• World Health Organization – Carcinogenicity of Red and Processed Meat
• USDA FoodData Central – Nutritional Database
• American Heart Association – Sodium and Salt
• CDC – Reading Nutrition Labels