Short answer: It depends on the filler. Traditional, pure boerewors made with meat, fat, vinegar, and spices is low-carb (~1–3 g net carbs per 100 g). But commercial wors bulked out with rusk, wheat cereal, or sugar is high-carb and can easily pack 8–12 g net carbs per serving.

A 100 g braai piece of clean boerewors has about 2–3 g total carbs, 0 g fibre and 2–3 g net carbs.

Source: typical ranges from South African packaged wors labels (glycaemic carbohydrate per 100 g). Values vary by brand, so check the pack you buy.

What to watch for

By law in South Africa, authentic boerewors must contain at least 90% meat, but that remaining 10% is where carbs hide. Rusk (essentially dried, toasted wheat bread), cereal meal, dextrose, and sweet spice glazes are the usual culprits. Supermarket “braaiwors” or “economy wors” doesn’t have to meet the 90% meat minimum and often contains cereal filler. Budget braaiwors often contains cereal filler and dextrose. Compare the glycaemic carbohydrate line on a budget pack with a butcher’s zero-rusk boerewors.

Flavours matter too. Plain beef, pork-and-beef, and game wors are usually safest. Anything labelled honey, sweet chilli, chutney, or “sticky BBQ” almost always carries added sugar. Cheese wors can be fine carb-wise, but check for cereal rusk all the same — cheese doesn’t replace the grain binder.

Your best move is buying from a quality butcher who makes “gluten-free / zero-rusk” boerewors, or checking pre-packs at Checkers and Pick n Pay. Look for: beef/pork/lamb, animal fat, salt, roasted coriander, black pepper, cloves, nutmeg, and vinegar. If you see rusk, wheat flour, cereal, modified maize starch, or sugar high up the list, skip it.

Portions are generous at a braai. Two decent pieces of clean wors (about 200 g) cost only ~4–5 g net carbs — it’s the braaibroodjies, pap, sweet marinades, and beer that wreck the day, not the meat.

What to eat instead

If you can’t find clean boerewors without rusk, lamb chops, chicken thighs with skin, pork rashers, or ribeye steak are all naturally low-carb braai staples with 0g carbs. Keep it simple: meat, coarse salt, braai fire.

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General information only, not medical advice. If you take medication for diabetes or blood pressure, talk to your doctor before changing how you eat. Last updated: 2026-09-19. Sources listed on each page.