Ostrich, inside leg, raw
Whole food · Poultry Products
Photo: Wikipedia
Ostrich inside leg is a lean, deep-red meat from the bird's most tender muscle, resembling a very lean cut of beef. It has a fine-grained, smooth texture and a mild, slightly sweet flavor without any gamey notes. Nutritionally, it is a protein powerhouse with minimal fat, offering a high-protein, low-calorie option.
Calorie split: 85% protein · 0% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its steak-like quality and versatility; it can be grilled, seared, or stir-fried like beef but with a fraction of the fat. It's prized in health-conscious and athletic circles for its clean, dense protein source.
⚠️ Watch-outs & how to enjoy it better
As a very lean meat, it can become tough and dry if overcooked, which is a common mistake for those used to fattier cuts. To counteract this, cook it quickly to medium-rare or medium, use a marinade, and slice it thinly against the grain after a brief rest.
Key benefits
- Extremely high in protein per calorie
- Very low in total and saturated fat
- Rich in iron and B vitamins like B12
- A lean alternative to red meats like beef
- Contains all essential amino acids
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ostrich meat was once considered a luxury item in the United States, marketed as 'the other red meat' in the 1980s and 1990s.
Full nutrition (USDA data · scales with serving)
| Water | 76.0 g |
| Energy | 111 kcal |
| Energy | 465 kj |
| Protein | 22.4 g |
| Total lipid (fat) | 1.7 g |
| Ash | 0.61 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 320 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 36.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 5.1 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 | 0.60 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.40 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 0.60 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 0.48 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.14 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.98 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.63 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.73 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.56 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 0.90 g |
| Hydroxyproline | 0.40 g |
FAQ
What does ostrich meat taste like?
It has a mild, slightly sweet flavor similar to lean beef, without any gamey or poultry-like taste.
How do I cook ostrich inside leg without it getting tough?
Cook it quickly over high heat to an internal temperature of 130-135°F (54-57°C) for medium-rare. Let it rest for 5-10 minutes before slicing thinly against the grain.
Is ostrich meat healthy?
Yes, it's exceptionally lean, high in protein, low in fat, and a good source of iron and B vitamins, making it a nutritious red meat alternative.
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 1.11 kcal/g · 81% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.