Is Jerky & Biltong Keto? A Low-Carb Guide

Keto and low-carb snacking can feel like a minefield. Walk down any snack aisle and almost everything grab-and-go is basically carbs in a wrapper: crisps, cereal bars, crackers, sweets. So where does that leave dried meat? Good news — beef jerky and biltong are two of the few genuinely savoury, protein-first snacks that actually fit the plan. Whether you're deep into ketosis or just cutting back on sugar, the same rule applies: know what you're eating. Here's the honest, label-reading guide.

The short answer: mostly yes

At their core, both jerky and biltong are just lean beef dried down into a chewy, protein-dense snack. A typical serving is high in protein and low in carbohydrate — exactly what a keto or low-carb way of eating is built around. Biltong is often the standout, because the traditional South African recipe is little more than beef, vinegar, salt and spices like coriander, with next to no sugar. Cruga Biltong Original, for instance, is around 50% protein and low in sugar.

The catch: read the label for sugar

Here's where people get caught out — not all jerky is created equal. Flavours like teriyaki, honey BBQ and sweet chilli get their sticky glaze from added sugar, which nudges the carb count up. Plain or original styles are often only a gram or two of carbs per serving, while a sweet, glazed jerky can run several times that. If you're tracking carbs, flip the pack over and lean towards Original, plain or naturally-seasoned varieties. Biltong is usually the safest low-carb bet; among jerky, original and peppered styles tend to be lighter on sugar than the sweet ones. A few grams here and there won't derail your day, but it pays to know what's in the bag.

Why it works so well for low-carb life

Protein is filling and satisfying, and that's the whole point. Where a sugary bar spikes you and drops you an hour later, a handful of jerky or biltong is slow, steady, savoury fuel with no sugar rush. There are no artificial fillers to worry about — just meat and seasoning. It also goes anywhere real food usually can't: a desk drawer, a gym bag, a glovebox, the side pocket of a hiking pack. No fridge, no melting, no mess. For anyone doing keto, low-carb, or simply trying to snack with more protein and less sugar, it's about as convenient as it gets.

Build a simple keto snack stash

The trick is to pair and portion. Biltong with a handful of almonds and a chunk of hard cheese makes a near-perfect low-carb snack plate. Keep an original-flavour jerky around for savoury cravings and biltong for the leanest, lowest-sugar option. Split big bags into small ones so a "handful" doesn't quietly become the whole pack.

Stock your low-carb snack drawer

Ready to go? Browse our biltong — from the low-sugar Cruga Biltong Original to the ever-popular Jack Link's Biltong Original — and dig into the full beef jerky range to find your low-carb favourites.