Beef biltong is a tasty and nutritious snack that has recently exploded in popularity worldwide. But what exactly is biltong, and how is it different from other dried meat snacks like jerky?
In this article we’ll take a close look at biltong – its history ingredients, nutrition profile, health benefits, and how it compares to similar products.
A Brief History of Biltong
Biltong originated centuries ago in South Africa where it was developed as a way to preserve meat without refrigeration. By drying thin strips of meat with salt, vinegar, and spices it could keep for months without spoiling.
The word “biltong” comes from the Dutch words “bil” meaning buttock, and “tong” meaning strip. Traditionally, it was made from beef or wild game like kudu, ostrich and springbok.
Biltong was an important food source for Dutch pioneers, farmers, and hunters in South Africa. The cold, dry winters were perfect for air-drying meat into biltong. It provided a nutritious, portable snack that helped sustain them on long journeys.
Over the years, biltong continued gaining popularity in South Africa and neighboring countries like Namibia and Zimbabwe. Today, it’s widely available in supermarkets and specialty shops across the region.
The biltong tradition has also spread abroad, gaining fans in the UK, Australia, New Zealand, Canada and the US. South African expats have helped introduce it around the world as a tasty symbol of their home country.
Ingredients in Beef Biltong
While recipes can vary, traditional beef biltong contains just a few simple ingredients:
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Beef – Usually made from fillet, sirloin or silverside cuts. Can also be made from game meat like ostrich.
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Salt and vinegar – Helps cure and preserve the meat. Vinegar provides acidity to prevent bacterial growth.
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Spices – Black pepper, coriander seeds, brown sugar and sometimes garlic or chili pepper for extra flavor.
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Saltpeter (potassium nitrate) – Optional, helps further preserve the meat.
The beef is covered in this salty, spicy mixture and left to marinate for hours or even overnight. This lets the flavors infuse while the salt and vinegar start curing the meat.
Once marinated, the beef is hung to air-dry. Drying concentrates the flavors and preserves the meat by removing moisture. No cooking or smoking is involved in traditional biltong making.
Nutrition Profile of Beef Biltong
Since biltong starts with raw beef, it retains much of the nutritional value of fresh meat after processing. Here are some of the main nutrients found in biltong per 1 ounce (28g) serving:
- Calories: 80
- Protein: 16g
- Fat: 2g
- Iron: 35% DV
- Zinc: 15% DV
- Vitamin B12: 20% DV
As you can see, biltong is high in protein and makes an excellent source of iron, zinc, and vitamin B12. It’s much lower in fat than many cured meats.
Biltong is also lower in carbs and calories compared to other popular snacks. A 1 ounce serving contains just 1g of carbs and 80 calories.
The main downside is the high sodium content, with about 300mg per serving. However, some low-sodium varieties are available.
Overall, biltong provides a very nutrient-dense, high-protein snack. The rich supply of iron makes it extra beneficial for those at risk of anemia.
Health Benefits of Beef Biltong
In moderation, biltong offers several promising health benefits:
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High in protein – Great for preserving and building muscle. Also helps you feel fuller for longer.
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Excellent iron source – Helps prevent anemia and low energy. Useful for pregnant women, growing kids and athletes.
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May aid weight loss – Beef biltong is high in protein but lower in fat and carbs than many snacks. Protein increases satiety, which can reduce calorie intake.
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Convenient source of nutrients – Provides complete protein, iron, zinc, B vitamins and other nutrients in an easy snack form.
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Long shelf life – Since it’s dried, biltong keeps for weeks without refrigeration. Easy to take hiking, traveling, or keep in your bag or desk drawer for anytime.
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Gluten-free – Suitable for those with celiac disease or gluten intolerance.
Overall, beef biltong can be included as part of a healthy, balanced diet. It provides a very nutritious meat-based snack option.
How Biltong Compares to Beef Jerky
Beef jerky is probably the closest comparison to biltong available in most countries. While both are dried, cured meat snacks, they have some important differences:
Meat cuts: Jerky uses very lean meat; biltong can use lean or fatty cuts.
Preparation: Jerky is smoked or roasted; biltong is air-dried.
Flavor: Jerky often has a smokier, sweeter flavor from added sugars. Biltong tends to taste meatier.
Texture: Jerky often has a dry, brittle texture. Biltong can be chewy or crumbly depending on fat content.
Ingredients: Jerky typically contains more added sugars and flavorings. Biltong uses basic salt, vinegar and spices.
Appearance: Jerky is normally thinly sliced. Biltong strips are thicker and easier to hang dry.
Sodium: Jerky sometimes contains less sodium than traditional biltong recipes.
Origin: Jerky is associated with North America; biltong with Southern Africa.
So while beef jerky and biltong may look similar, they offer quite different textures, flavors and nutritional profiles. Biltong has a simpler ingredient list and retains more of the fresh beef flavor.
Potential Downsides of Eating Too Much Biltong
While delicious and nutritious in moderation, there are a few downsides to overindulging in biltong:
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High sodium intake may increase risk of heart disease and high blood pressure
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Processed meats may be linked to increased cancer risk, especially colon cancer
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Some varieties are high in saturated fat
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May contain carcinogenic mycotoxins if poor drying or storage allows fungal growth
To reduce health risks, intake of processed meat snacks like biltong should be limited to no more than 1-2 ounces per day as part of a balanced diet.
The Bottom Line
Beef biltong is a tasty dried meat snack loaded with protein, iron, B vitamins and other nutrients. Originating in South Africa, it has become popular worldwide for its addictive salty, spicy flavor and long shelf life.
When consumed in moderation, biltong can be included as part of a healthy diet. It makes for a very convenient high-protein snack on-the-go. Just be mindful of your overall processed meat intake from all sources.
Try this unique South African specialty to mix up your snacking routine – but be warned, it can be habit forming!
FAQ
What is the difference between beef jerky and biltong?
As you probably know, jerky is sliced meat that’s marinated in various spices and then cooked with heat. It’s dry and chewy in the best ways possible. Biltong, on the other hand, is shredded meat that’s cured in vinegar and air dried, making it softer and saltier.
Is biltong legal in the US?
Due to concerns related to the presence of foot-and-mouth disease in South Africa, the United States Department of Agriculture requires a meat inspection certificate issued by a South African government authority to accompany imports of biltong.
What part of the cow is beef biltong?
Almost any cut of beef may be used to make biltong, but the round is best. We recommend using a top round roast. There are 3 round cuts: top round (“topside”, sometimes called London Broil), eye of round and bottom round (“silverside”). Top round is the most tender, followed by eye of round and then bottom round.
What does beef biltong taste like?
Biltong tastes like a mix of American beef jerky and prosciutto. It is softer, more flavourful, and meaty than American beef jerky. Spices like salt, pepper, and vinegar make it more yummy and juicy.