Ostrich Stew

Ostrich stew is a hearty, slow-cooked dish featuring tender chunks of ostrich meat, a lean red meat similar to beef but with a gamey flavor. It typically includes a rich broth with vegetables like potatoes, carrots, onions, and celery, often seasoned with herbs such as thyme and bay leaves. The dish is popular in South Africa, where ostrich farming is prominent, and is also enjoyed in other regions with a tradition of game meat cuisine.

🍽️ Nutrition at a glance

Ostrich stew is high in protein and relatively low in fat, making it a nutritious, lean meal option. It provides key nutrients like iron, zinc, and B vitamins, with a rough calorie ballpark of around 250-350 calories per serving, depending on the recipe and portion size.

Nutrition breakdown

Calories	300 kcal
Protein	35 g
Carbs	15 g
Fat	10 g
Fiber	3 g
Sugar	4 g
Sodium	600 mg
Iron	4 mg
Zinc	6 mg
Potassium	450 mg
Phosphorus	300 mg
Niacin (B3)	8 mg
Vitamin B6	0.6 mg
Vitamin B12	2.5 mcg
Selenium	20 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Ostrich meat is nutritionally unique because it offers the richness of red meat but with a fat profile closer to chicken or fish, being low in saturated fat and high in heart-healthy monounsaturated fats. Culturally, ostrich stew reflects South African culinary heritage, where ostrich has been a traditional food source for centuries, blending indigenous and colonial influences.