Biltong – a Healthy, High-Protein Snack for Keto and Low-Carb Diets
Publication date: 4 January 2026
Biltong is a traditional South African dried beef snack that has become increasingly popular in the UK among people following keto, low-carb, and high-protein diets. It is known for its high protein content, very low carbohydrate levels, and minimal sugar, making it a practical and nutrient-dense snack.
Unlike many modern processed snacks, biltong is made using simple ingredients and traditional air-drying methods.
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What is biltong?
Biltong is dried meat, most commonly beef, cured with salt, vinegar, and spices, then air-dried for one to two weeks. It is not cooked, smoked, or heat-processed.
Short answer: biltong is air-dried beef made without sugar or artificial preservatives.
Where does biltong come from?
Biltong originates from South Africa and dates back nearly four hundred years. It was developed as a natural meat preservation method before refrigeration was available.
Is biltong the same as jerky?
No. Although often compared, biltong and jerky are different products.
Key differences:
- biltong is air-dried, jerky is heat-dried or smoked
- biltong uses thick cuts of meat, jerky uses thin strips
- biltong contains no added sugar, jerky often does
- biltong has a tender, meaty texture, jerky is usually tougher
Because of this, biltong is widely considered a cleaner and healthier alternative to jerky.
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Is biltong healthy?
Yes, when produced traditionally and eaten in moderation.
Biltong is:
- high in complete protein
- very low in carbohydrates
- naturally sugar-free
- free from artificial preservatives
It also avoids harmful compounds associated with high-temperature cooking, such as those formed during frying or grilling.
Is biltong processed meat?
Technically, yes. Biltong is classified as processed meat because it is cured and dried. However, it differs significantly from highly processed meats because it contains no nitrates, nitrites, or chemical preservatives when made traditionally.
Is biltong keto-friendly and low carb?
Yes.
Biltong is naturally keto-friendly because:
- it contains minimal carbohydrates
- it contains no added sugar
- it does not spike blood glucose
For people following keto or low-carb diets, biltong is a convenient snack that does not disrupt ketosis.
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How much protein is in biltong?
Biltong is extremely high in protein.
On average:
- around sixty percent of biltong’s weight is protein
- a small serving provides a significant amount of complete amino acids
This makes it a popular choice for athletes and active individuals.
Does biltong contain sugar or preservatives?
Traditional biltong contains:
- no added sugar
- no artificial preservatives
- no nitrates or nitrites
Always check the ingredient list. Authentic biltong should contain only meat, salt, vinegar, and spices.
Is biltong high in salt?
Biltong does contain salt due to the curing process. This helps preserve the meat naturally. People sensitive to sodium should enjoy it in moderation and stay well hydrated.
Who should eat biltong?
Biltong is suitable for:
- people on keto and low-carb diets
- those following paleo or high-protein diets
- athletes and gym-goers
- anyone looking for a clean, filling snack
It is naturally gluten-free and lactose-free.
Summary: Why choose biltong?
Biltong is a nutrient-dense, high-protein snack made using traditional methods and simple ingredients. Compared to sugary snacks, crisps, or processed protein bars, it delivers real nutritional value with minimal carbohydrates and no unnecessary additives.
For anyone seeking a healthier alternative to jerky or processed snacks, biltong is a smart, satisfying choice.
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