Ostrich, ground, raw
Whole food · Poultry Products
Photo: Wikipedia
Ostrich ground meat is a deep crimson, lean red meat that cooks remarkably fast, resembling lean beef in texture but with a cleaner, subtly sweet, and slightly gamey flavor. Nutritionally, it's a powerhouse, delivering a massive 20.22g of protein per 100g with virtually no carbohydrates and a moderate fat content, making it a favorite for high-protein, low-carb diets.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to absorb marinades and seasonings while remaining tender, offering a versatile, red-meat experience that's lighter on the palate and the digestive system than beef.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can dry out quickly if overcooked, leading to a tough texture. To counteract this, cook it to medium-rare or medium, use a meat thermometer, and incorporate moisture via sauces, broths, or quick pan sauces after cooking.
Key benefits
- Extremely high in protein for muscle maintenance and satiety.
- Very low in carbohydrates and sugar, suitable for ketogenic diets.
- Rich source of iron, zinc, and B vitamins like B12.
- Leaner than most red meats, with less saturated fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ostrich meat was once considered a 'novelty' item in the U.S. and was so rare that in the 1990s, it was more expensive per pound than beef tenderloin.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 165 kcal |
| Energy | 690 kj |
| Protein | 20.2 g |
| Total lipid (fat) | 8.7 g |
| Ash | 0.73 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 199 mg |
| Potassium, K | 291 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 33.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Vitamin B-12 | 4.6 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.48 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.42 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.78 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.83 g |
| Tyrosine | 0.66 g |
| Valine | 1.00 g |
| Arginine | 1.4 g |
| Histidine | 0.51 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Serine | 0.81 g |
| Hydroxyproline | 0.36 g |
FAQ
Does ostrich meat taste gamey?
It has a mild, clean flavor similar to lean beef, with a subtle sweetness. Any 'gamey' note is very faint and often disappears completely with proper seasoning and cooking.
How should I cook ground ostrich?
Treat it like lean ground beef but with shorter cooking times. It's excellent for burgers, meatballs, tacos, and bolognese. Avoid pressing it flat in a pan, which squeezes out juices.
Is ostrich meat safe to eat rare?
Yes, ostrich is a poultry product (from a bird), but its muscle structure and low fat content mean it can be safely enjoyed medium-rare, similar to beef, as long as it's from a reputable source.
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 1.65 kcal/g · 49% 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.