Gram for gram, biltong carries more protein than cooked chicken breast. Lean biltong has over 60g of protein per 100g, because drying removes most of the water and concentrates the beef. Cooked chicken breast sits at roughly 30g per 100g. So bite for bite, biltong gives you more protein in a smaller, more portable form.
Both are excellent lean proteins, but they suit different moments. If you want the wider health picture, see our guide on whether biltong is healthy.
How much protein is in each one?
Lean biltong delivers over 60g of protein per 100g. Cooked chicken breast delivers around 30g per 100g. The difference comes down to water. Air-drying our beef for about five days removes most of the moisture, so what is left is dense, concentrated protein.
Chicken breast, by contrast, holds a lot of water even after cooking, which is why its protein figure per 100g is lower. Both are lean, but biltong is far more concentrated, so a small pack goes a surprisingly long way.
Why does drying make such a difference?
Fresh beef is roughly two-thirds water. When you air-dry it slowly, that water leaves and the protein stays behind. The result is that 100g of finished biltong started life as a much larger piece of raw beef, which is why the protein number is so high.
It is the same reason a small pack goes a long way. You are eating concentrated beef, not water. That density is exactly what makes biltong such an efficient way to get protein when you are short on space or time.
Which is more convenient to carry?
Biltong wins easily on convenience. Chicken breast needs cooking, a fridge and usually a fork. Biltong is ready to eat, keeps well unopened without a fridge, and slips into a bag or pocket. It is protein you can carry.
Chicken breast is a great base for a meal at home. Biltong is what you reach for when you are out, training, travelling, or just want something proper to eat without any prep. The two solve different problems in your week.
Is biltong healthier than chicken breast?
Neither is strictly healthier. They are both lean, high-protein foods. Biltong has about 3g of carbs per 100g, no sugar and no additives, and our base is just six ingredients: Portuguese beef, Worcester sauce, vinegar, salt, coriander and black pepper. Chicken breast is naturally very lean too.
The main practical differences are portability and salt, since biltong is seasoned and dried. Think of them as teammates rather than rivals. Chicken breast for meals, biltong for everything in between.
When should you choose each one?
Choose chicken breast when you are cooking a proper meal and want a lean base to build on. Choose biltong when you need protein on the move, a bite between meals, or fuel around training that needs no kitchen. Many people who care about protein keep both to hand.
They also work well together across a day. Chicken breast at lunch and dinner, biltong to top up your protein mid-afternoon or after a session, gives you steady intake without much effort.
How does the taste and texture compare?
Chicken breast is mild and soft, which makes it a blank base for sauces and sides. Biltong is deeply savoury, with the coriander and black pepper coming through, and it has a firmer, more satisfying chew from the drying.
That chew is part of the appeal. It slows you down and feels substantial, so a modest portion of biltong can be more satisfying than the same weight of plain chicken. It is a different eating experience, built around flavour and bite.
What about cost and waste?
Chicken breast is cheap per kilo, but it needs cooking, uses energy, and does not keep long once cooked. Biltong costs more per gram because it is concentrated beef and made by hand, yet a little goes a long way and it keeps well, so less is wasted.
If you often find cooked chicken sitting forgotten in the fridge, biltong can be the more practical choice. It is ready when you are, with no prep and no clock ticking on how soon you have to eat it.
Does biltong have more salt than chicken?
Yes, biltong is seasoned and dried, so it naturally has more salt than plain chicken. Enjoy it in sensible amounts and drink plenty of water.
Is biltong just dried chicken?
No. Our biltong is made from Portuguese beef, not chicken. It is air-dried spiced beef with no sugar.
Can biltong replace meals?
It is best as a high-protein addition rather than a full meal replacement. Pair it with other whole foods for balance.
Which is better after a workout?
Both provide quality protein. Biltong is more convenient right after training since it needs no cooking, while chicken suits a sit-down meal later.
Want dense, real-food protein you can take anywhere? Shop our biltong and feel the difference. Packs are 17.50 EUR, with a monthly subscription so you always have some in. It is made by hand in Sintra and ships within Portugal.
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