Is Biltong Healthy? An Honest Look

Yes, biltong is genuinely healthy: it is lean beef that has been air-dried and lightly spiced, so you get a lot of protein and very little else. Our lean biltong carries over 60g of protein per 100g, around 3g of carbs, no added sugar and no artificial preservatives. It is about as honest as food gets.

For the full nutrition tables, including iron, zinc and B12, see our What is Biltong? guide.

But "healthy" is a big word, and we are not going to pretend biltong is a magic health food that fixes everything. Let us have a proper, honest look at what is actually in it, where it shines, and where you should still use a bit of common sense.

What is actually in biltong?

This is the part we are most proud of, because it is boring in the best way. Our biltong has exactly six ingredients: Portuguese beef, apple cider vinegar, Worcester sauce, sea salt, black pepper and toasted coriander seeds. That is the whole list. No added sugar, no artificial preservatives, no words you need a science degree to pronounce.

You take good beef, you spice it, you soak it in a little vinegar, and you hang it in cool, moving air for about five days. The air does the work. What is left is dense, deeply flavoured beef with most of the water gone and most of the goodness concentrated. If you want the full story on that, we wrote about how biltong is made in more detail.

How much protein does biltong have?

A lot. Because air-drying removes the water, the protein gets concentrated. Our lean biltong has over 60g of protein per 100g, which is a genuinely high number for something you can eat straight from the bag with your hands.

To put that in context, 100g of cooked chicken breast sits around 30g of protein. Biltong roughly doubles that per 100g, simply because there is no water left to dilute it. If protein is your main reason for reading this, we go deeper in our piece on protein in biltong.

Is biltong good for you, or just low in carbs?

Both, really. Around 3g of carbs per 100g means it slots neatly into low-carb, keto and high-protein ways of eating without any fiddling. But it is not just "not bad for you". Beef brings iron, zinc and B12, which are the kinds of things a lot of people are quietly short on.

The honest bit: biltong is a whole food that has been minimally processed, and that is a good thing. It is not a vegetable, so it should not be your only trick. Eat your greens too. But as a source of protein that keeps you full and does not spike your blood sugar, it earns its place.

How does biltong compare to other high-protein foods?

Here is a simple side by side, using rough per-100g figures so you can see where biltong lands.

The stand-out difference is the sugar. A lot of "high-protein" foods sneak in sugar to make them taste nice. Biltong does not need to, because good beef and a bit of spice already taste good. If you want to see that contrast in full, have a look at biltong vs jerky.

Is biltong healthy dried beef, or is it basically jerky?

It is not jerky, and the difference matters for your health. Jerky is usually cooked and almost always sweetened with sugar or a sugary marinade. Biltong is air-dried, not cooked, and traditionally has no added sugar at all. It is a centuries-old method from southern Africa, and the whole point was preservation without anything fancy.

So when people ask "is dried beef healthy", the honest answer is: it depends entirely on which dried beef. Ours is just beef and spice. Read the label on anything you buy, biltong included, because not all of it is made the same way.

Is there anything to watch out for?

Yes, and we would rather be straight with you. Biltong contains salt, because salt is part of how it is made and part of why it tastes good. If you have been told to watch your sodium, factor biltong in like you would any cured food. It is not a free-for-all.

It is also moreish, which is a nice problem to have until you have eaten the whole bag before dinner. Because it is so protein-dense, a smaller amount goes a long way and keeps you full. Treat it as proper food, not something to mindlessly graze on, and you will get the best of it.

Frequently asked questions

Is biltong healthy?

Yes. It is lean beef, air-dried and lightly spiced, with over 60g of protein per 100g, around 3g of carbs, no added sugar and no artificial preservatives. It is a high-protein whole food, though it does contain salt, so eat it as part of a varied diet.

Is biltong good for weight loss?

It can help, because it is high in protein and low in carbs, which keeps you full and steadies your appetite. It is not magic, but as a filling, low-sugar source of protein it fits most weight-loss approaches well.

How much protein is in biltong?

Our lean biltong has over 60g of protein per 100g. Air-drying removes the water and concentrates the protein, which is why the number is so high compared with fresh meat.

Is biltong keto-friendly?

Yes. With around 3g of carbs per 100g and no added sugar, biltong fits comfortably into keto and low-carb eating.

Does biltong have additives or preservatives?

No artificial preservatives. The full ingredient list is Portuguese beef, apple cider vinegar, Worcester sauce, sea salt, black pepper and toasted coriander seeds. The vinegar and salt do the preserving the traditional way.

Is biltong healthier than jerky?

Generally yes, because biltong is air-dried with no added sugar, while most jerky is cooked and sweetened. Always check the label, but by tradition biltong keeps things simpler.

Is biltong high in salt?

It does contain salt, as salt is part of how it is cured. If you are watching your sodium, count biltong in alongside other cured foods rather than treating it as unlimited.

Which flavour should I try first?

If you want to taste the beef and spice cleanly, start with Lean. If you like a bit more warmth, Garlic or Piri Piri are the way to go. All three keep the same honest six-ingredient base.

Save this post for the next time someone asks.

Fancy some proper biltong? Come and buy biltong in Portugal, or head straight to the shop.