Is biltong healthy? For most people, yes. Per 100g, beef biltong gives you 49g of protein, no carbohydrate and 5g of fat, for 249 calories. The protein is the headline. A 100g pack carries close to the protein of two chicken breasts, with no sugar and no bulking agents. Biltong also delivers 7.6mcg of vitamin B12, around three times an adult's daily need, along with 4.4mg of iron and 6.9mg of zinc. The figure to watch is salt, at roughly 4g per 100g, which is high. A typical 50g snack pack works out at about 2g of salt, so portion size matters more than the per-100g number suggests.
The protein, and why it matters
At 49g per 100g, biltong is one of the most protein-dense snacks you can buy. Protein keeps you full, which is why a small pack stops the mid-afternoon slump better than crisps or a cereal bar. It also supports muscle repair after training, which is why biltong has moved from a South African pantry staple to a standard in UK gym bags. Because it is air-dried rather than cooked with fillers, almost all of the weight you are eating is meat.
Iron, zinc and B12
Biltong is a strong source of three nutrients that matter for energy and immunity. The 7.6mcg of vitamin B12 in 100g is about three times the adult daily requirement of 2.4mcg, and supports normal energy release and red blood cell formation. Iron, at 4.4mg per 100g, covers roughly half the daily intake an adult man needs and a good share of a woman's. Zinc reaches 6.9mg, close to a full day's requirement. These come from the beef itself, not from added supplements.
No carbs, no sugar
Biltong contains zero carbohydrate and only a trace of sugar. That makes it one of the few convenient snacks that fits a keto or low-carb diet without a caveat, and a sensible choice for anyone watching blood sugar. Most packaged snacks at the till cannot say the same.
The honest part: salt
Biltong is salted as part of curing, so it is high in salt: around 4g per 100g, against a UK daily maximum of 6g. Eat a whole 100g bag in one sitting and you have used two-thirds of your daily salt. In practice most people eat it in smaller portions, and a 50g pack is closer to 2g. Anyone managing blood pressure or on a low-sodium diet should treat biltong as an occasional snack rather than a daily one.
Who biltong suits
Biltong fits active people, low-carb and keto eaters, and anyone after a high-protein snack without sugar. It works for busy days when you need protein you can carry. People on salt-restricted diets should go easy. The answer to "is it healthy" always depends on how much and how often, but on the numbers biltong earns its place.
Can children eat biltong?
Yes. For school-age children, biltong is a straightforward swap for crisps or sugary snacks in a lunchbox: high in protein, no added sugar. Babies and teething infants are a separate question with its own safety points, which we cover in our guide on biltong for babies.
When to eat biltong
Biltong travels well, which is most of its appeal. It does not turn into a soggy mess in a bag and needs no refrigeration, so it works for hiking, post-gym recovery, or a snack at your desk. Up to 100g a day fits most diets and fills you up better than most snacks of the same size. If you buy in bulk to save money, split it into 100g portions and freeze them, then take out the next day's the evening before.
Made in Basildon since 2004
We make our biltong ourselves in Essex, the traditional way, from beef, vinegar and our own spice blend. The figures above are for our own product. You can see the full breakdown, including droewors, on our nutritional values page, or shop our biltong here.
Beef biltong nutrition per 100g
| Nutrient | Per 100g |
|---|---|
| Energy | 249 kcal / 1040 kJ |
| Protein | 49g |
| Fat | 5g |
| of which saturates | 1.75g |
| Carbohydrate | 0g |
| of which sugars | trace |
| Salt | 4g |
| Iron | 4.4mg |
| Zinc | 6.9mg |
| Vitamin B12 | 7.6mcg |