Ostrich, ground, cooked, pan-broiled
Whole food · Poultry Products
Photo: Wikipedia
Ostrich meat is a lean, deep-red game meat that cooks quickly, offering a texture and flavor remarkably similar to premium beef. With an impressive 26 grams of protein per 100g and virtually no carbohydrates, it's a powerhouse for high-protein, low-carb diets. Its low fat content means it stays tender when cooked properly but can dry out if overcooked.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love ostrich for its rich, beef-like flavor without the heaviness or guilt, making it a favorite in health-conscious and gourmet circles. Its versatility allows it to be used in burgers, steaks, and stir-fries, seamlessly replacing beef in many recipes.
⚠️ Watch-outs & how to enjoy it better
Its very low fat content means it can become tough and dry if overcooked, which can be a turn-off for those used to fattier meats. To counteract this, cook ostrich quickly to medium-rare or medium, and consider marinating or adding a small amount of healthy fat like avocado oil during cooking.
Key benefits
- Exceptionally high in protein for muscle maintenance and satiety.
- Very low in fat and cholesterol compared to beef or lamb.
- Naturally zero carbohydrates and sugars.
- Rich in iron and B vitamins, similar to red meat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ostrich is one of the leanest red meats available, with a fat profile that is more similar to fish than to traditional beef.
Full nutrition (USDA data · scales with serving)
| Water | 67.1 g |
| Energy | 175 kcal |
| Energy | 734 kj |
| Protein | 26.1 g |
| Total lipid (fat) | 7.1 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 224 mg |
| Potassium, K | 323 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 33.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.27 mg |
| Niacin | 6.6 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.50 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 65.7 mg |
| Betaine | 9.1 mg |
| Vitamin B-12 | 5.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.39 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.34 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.74 g |
| PUFA 18:2 | 0.63 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.23 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.73 g |
| Cystine | 0.27 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.85 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.66 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.7 g |
| Proline | 1.4 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.47 g |
FAQ
What does ostrich meat taste like?
It tastes very similar to lean, high-quality beef, but with a slightly richer, gamey flavor and a more tender texture when cooked correctly.
Is ostrich meat healthy?
Yes, it's considered very healthy. It's a top source of lean protein, low in fat and cholesterol, and contains beneficial nutrients like iron and B vitamins.
How do you cook ostrich without drying it out?
The key is quick, high-heat cooking. Pan-broil, grill, or sear ostrich steaks or burgers to medium-rare or medium (internal temp of 145°F/63°C), and let it rest briefly before serving.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.75 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.