If you’ve been swapping crisps for something a bit more substantial, you’ve probably already stumbled across biltong. And if you’re trying to lose weight — or just eat smarter — you might be wondering whether it actually helps or whether it’s just another snack dressed up in health clothing.
The short answer? Yes, biltong genuinely is one of the better snacks you can reach for when you’re watching your weight. But let’s get into the why, because the numbers behind it are worth knowing.
What Makes Biltong Different to Other Snacks?
Most snacks you’ll find on a shelf — protein bars, rice cakes, even a lot of the “diet” options — are built around carbohydrates. They fill you up for twenty minutes and then leave you raiding the cupboard again an hour later. That’s not a willpower problem. That’s just how refined carbs work.
Biltong is built differently. It starts with beef, vinegar, salt, and spices. That’s it. No sugar, no fillers, no ingredients you need to Google. The meat is air-dried over several days — never cooked, never smoked — which concentrates the protein and keeps the carb count close to zero.
Our Original Biltong is made from 100% British grass-fed beef using a recipe that goes back to South Africa in the 1800s. Nothing complicated. Just honest food.
The Nutrition Numbers (Per 100g)
Here’s what you’re actually eating with traditional beef biltong:
| Nutrient | Per 100g |
|---|---|
| Calories | ~265 kcal |
| Protein | ~51–54g |
| Fat | ~4–8g |
| Carbohydrates | ~2–3g |
| Sugar | ~0g |
| Sodium | ~1,600mg |
That protein figure — over 50g per 100g — is genuinely exceptional. To put it in context, chicken breast gives you around 31g per 100g. Greek yoghurt gives you about 10g. Biltong beats both comfortably, and it doesn’t need refrigerating.
A typical 30g snack portion works out to roughly 80 calories and 15–16g of protein. That’s a meaningful protein hit for very few calories, which is the exact combination you want when you’re trying to lose weight without feeling miserable.
Why High Protein Helps with Weight Loss
This isn’t just snack marketing — there’s a real mechanism behind it.
Protein is the most filling of the three macronutrients. When you eat protein, your body releases satiety hormones that tell your brain you’re full, while suppressing ghrelin — the hormone that makes you hungry. Studies consistently show that higher-protein snacks reduce how much you eat later in the day, not because you’re forcing yourself, but because you’re genuinely less hungry.
There’s also what’s known as the thermic effect of food. Your body burns roughly 20–30% of the calories from protein just digesting it — compared to around 5% for carbs. So a 100-calorie protein snack effectively delivers fewer net calories than a 100-calorie carb snack. Every little bit adds up.
For anyone in a calorie deficit, the biggest enemy isn’t the plan — it’s the hunger that makes the plan unsustainable. A 30g portion of biltong between meals can genuinely take the edge off without undoing your progress.
Is Biltong Suitable for Keto and Low-Carb Diets?
Yes — it’s one of the most keto-friendly snacks you can find. With under 3g of carbohydrates per 100g and no added sugar, biltong sits comfortably within even strict keto limits. There’s no calculation required. Open the bag and get on with your day.
It also fits naturally into paleo and Whole30 approaches, since it’s a whole food with a short ingredient list. If your eating plan is built around real, unprocessed food — biltong belongs in it.
Our Chilli Bites are particularly popular with the gym crowd for exactly this reason — high protein, a bit of heat, and nothing unnecessary in the ingredients.
What About the Fat and the Salt?
Two things worth being honest about.
Fat: The fat content in biltong varies depending on whether you go for the with-fat or no-fat option. If you’re closely tracking calories, the no-fat version keeps things leaner. If you’re on a higher-fat diet like keto, the with-fat version is perfectly at home. We let you choose when you order — it’s one of the things that separates hand-prepared biltong from supermarket packets where you get whatever’s in the bag.
Sodium: Biltong is salty. That’s part of the curing process that’s kept meat safe and delicious for centuries. Around 1,600mg of sodium per 100g is on the higher side, so if you have blood pressure concerns or a doctor has told you to watch your salt intake, keep portions to 30–40g at a time and be mindful of what else you’re eating that day. For most people at sensible portion sizes, it’s not an issue — but it’s worth knowing.
How Does It Compare to Beef Jerky?
They look similar, but they’re made differently and that matters.
Jerky is typically cooked or smoked with marinades that often contain added sugars, corn syrup, and preservatives. Some popular brands pack 8–10g of sugar per 100g into what looks like a protein snack. Biltong is air-dried — never cooked — with vinegar and spices doing the preservation work. No sugar needed.
The result is a cleaner snack with more protein per gram and no hidden carbs to derail a low-carb diet.
Practical Tips: How to Use Biltong in Your Diet
A few things that actually work:
Pre-portion it. It’s easy to eat biltong straight from a large bag without noticing how much you’ve had. Split a 500g bag into 30–40g portions when it arrives and you’ll always know exactly what you’re eating.
Use it as a bridge snack. That 3–4pm hunger that normally sends you to the biscuit tin? A small bag of biltong handles it with about 80 calories and keeps you properly full until dinner.
Post-workout. Protein after training helps muscle repair. Biltong is genuinely convenient here — no shaker, no preparation, just protein you can eat on the way home from the gym.
Add it to food. Crumbled over a salad, chopped into scrambled eggs, or alongside cheese on a board — our Droëwors works particularly well as part of a higher-protein meal.
The Honest Verdict
Biltong is not a miracle food, and no snack is. Weight loss still comes down to eating fewer calories than you burn over time. But biltong makes that significantly easier by keeping you fuller for longer, delivering a protein hit that supports muscle while you’re in a deficit, and replacing snacks that were working against you.
For anyone who’s tried cutting weight and found themselves hungry and miserable at 4pm reaching for something they didn’t plan to eat — this is exactly the kind of swap that makes a real difference.
We’ve been making biltong from British grass-fed beef since 2005, using the same recipe we perfected in Kimberley, South Africa. No shortcuts, no unnecessary ingredients. If you’re looking for a snack that earns its place in your diet, take a look at our full range.
Always consult a healthcare professional or registered dietitian if you have specific dietary requirements or medical conditions. Nutritional values are approximate and may vary by product variant.
