Ostrich, fan, raw
Whole food · Poultry Products
Photo: Wikipedia
Ostrich fan is a lean, deep-red cut from the bird's upper leg, prized for its fine grain and remarkably beef-like texture. With a mild, slightly sweet flavor, it cooks quickly and remains tender when prepared correctly. Nutritionally, it's a powerhouse, delivering over 21 grams of protein per 100 grams with virtually no fat or carbohydrates.
Calorie split: 79% protein · 0% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love ostrich fan for its clean, meaty taste that satisfies red-meat cravings without the heaviness, and its versatility across grilling, searing, and stir-frying. It's a celebrated lean protein in health-conscious and game-meat culinary circles.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its extreme leanness, which can lead to dry, tough meat if overcooked, as there's no fat buffer. To counteract this, use quick, high-heat cooking methods (like searing or grilling) to medium-rare, and consider a brief marinade or a finishing sauce to add moisture.
Key benefits
- Extremely high in lean protein
- Very low in total fat and saturated fat
- Zero carbohydrates or sugars
- Rich in iron and B vitamins
- Lower in calories than comparable beef cuts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the 'fan' cut is not from a wing but is a specific muscle from the upper leg, named for its fan-like shape when the muscle is separated.
Full nutrition (USDA data · scales with serving)
| Water | 75.9 g |
| Energy | 117 kcal |
| Energy | 490 kj |
| Protein | 21.8 g |
| Total lipid (fat) | 2.6 g |
| Ash | 0.61 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 34.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.7 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 5.0 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) | 0.20 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.95 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 0.73 g |
| Fatty acids, total polyunsaturated | 0.50 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.03 g |
| PUFA 20:4 | 0.14 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.96 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.61 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.71 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.55 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.5 g |
| Proline | 1.1 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.39 g |
FAQ
How does ostrich meat taste compared to beef?
It has a very similar taste and texture to lean beef, but is often described as slightly sweeter and more delicate, without any gamey flavor.
What's the best way to cook ostrich fan to keep it tender?
Quick, high-heat cooking is key. Sear, grill, or stir-fry it to an internal temperature of 130-135°F (54-57°C) for medium-rare. Let it rest before slicing against the grain.
Is ostrich meat a common allergen?
No, ostrich meat is not a common food allergen. However, as with any novel protein, individuals with specific poultry or egg allergies should exercise caution and consult a doctor if unsure.
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 1.17 kcal/g · 75% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.