How Much Protein Is in Biltong?

Our lean biltong has over 60g of protein per 100g, which puts it among the most protein-dense foods you can buy. The reason is simple: biltong is air-dried, not cooked. Drying removes most of the water, so what is left is mostly beef and protein, concentrated by weight. That is why the figure looks so high next to fresh meat.

Why is the protein number in biltong so high?

Fresh beef is roughly two thirds water. When you air-dry it slowly, as we do in Sintra at around 400m over about five days, most of that water leaves the meat. Nothing is added to bump the numbers up. You are simply left with less water and more of everything else, protein included.

Think of it as the same protein packed into a smaller, lighter piece. A 100g bag of biltong started life as a much larger, heavier piece of fresh beef. The protein came along for the ride while the water did not. This is the honest reason our lean biltong reaches over 60g per 100g, and it is worth understanding before you compare it with anything cooked.

It also helps to know what biltong actually is. It is air-dried, spiced beef, not cooked and not jerky, made here with six ingredients: beef, vinegar, worcester sauce, salt, coriander and black pepper. There is no added sugar and there are no additives, with about 3g of carbs per 100g. If you want the fuller picture, here is what biltong is in plain terms.

How does biltong compare to other high-protein foods?

Most foods people reach for when they want protein carry a fair amount of water, or a fair amount of sugar and fat. Biltong carries neither. Here is a rough comparison. The figures for the other foods are approximate and typical, and only biltong is stated as an exact claim.

The point is not that chicken or eggs are poor choices. They are excellent foods. The difference is water. A cooked chicken breast still holds a lot of moisture, so the protein is spread across more grams. Biltong has already had its water removed, so gram for gram it reads higher. It is not magic, and it is not a trick. It is just what air-drying does.

How much protein would you actually eat in a serving?

Nobody sits down and eats exactly 100g in one go, so the per-100g figure is a way to compare foods rather than a serving size. A sensible portion might be 30g to 50g at a time. At over 60g of protein per 100g, a 40g portion still gives you roughly 24g of protein, which is a genuinely useful amount from something you can carry in a pocket.

That is one of the quiet advantages here. You do not need a fridge, a fork or a plate. It keeps well, it travels well, and the protein is real rather than boosted with powders or fillers.

Is biltong a complete protein?

Yes. Biltong is made from beef, and beef is a complete protein, which means it contains all the essential amino acids your body cannot make on its own. Air-drying does not change that. You are eating beef, simply with the water taken out and a light coating of spice added.

So you get the full amino acid profile of good beef in a form that is lean, low in carbs and free from sugar. That combination is hard to find, which is part of why people who care about what they eat tend to like it once they try it.

Who does high-protein biltong suit?

It suits more people than you might expect. A few examples:

• People training regularly who want protein without the sugar that creeps into a lot of bars.
• Busy people who need something proper to eat between meetings, on the road or up a hill.
• Anyone watching carbs, since biltong sits at about 3g per 100g with no sugar.
• People who simply want a short ingredients list and no additives.

It is not a miracle food and we would never pretend it is. It is honest, high-protein beef, dried slowly and spiced simply. If you are weighing up whether it fits a healthy way of eating, we have written more on whether biltong is healthy so you can decide for yourself.

Frequently asked questions

How much protein is in Raw Sintra biltong?

Our lean biltong has over 60g of protein per 100g. The figure is high because air-drying removes most of the water and concentrates the protein by weight.

Why does biltong have more protein than fresh beef?

Fresh beef is mostly water. Drying removes that water, so the protein makes up a much larger share of what remains. Nothing is added to raise the number.

Is biltong the same as jerky?

No. Jerky is usually cooked and often contains sugar. Biltong is air-dried, not cooked, and ours has no sugar and no additives. They are genuinely different foods.

Does biltong have any carbs or sugar?

There is about 3g of carbs per 100g and no sugar at all. The ingredients are beef, vinegar, Worcester sauce, salt, coriander and black pepper, and nothing else.

Is the protein in biltong good quality?

Yes. It is beef, which is a complete protein containing all the essential amino acids. Air-drying keeps that intact.

How much biltong should I eat for a decent protein hit?

A portion of around 40g gives you roughly 24g of protein. That is a useful amount from something light enough to carry with you.

Which flavour has the most protein?

Our Lean biltong is the one that reaches over 60g per 100g. We also make Garlic and Piri Piri if you want a little more character.

If you want protein you can actually carry, made by hand in Sintra with six simple ingredients, come and shop our biltong. Packs are 17.50 EUR, and a subscription is available if you would like it to arrive without having to think about it.