Ostrich, outside strip, cooked
Whole food · Poultry Products
Photo: Wikipedia
Ostrich outside strip is a lean, deep-red cut of muscle meat that cooks quickly to a tender, beef-like texture with a subtle, slightly sweet flavor. It's a nutritional powerhouse, boasting an exceptionally high protein-to-fat ratio, making it one of the leanest red meats available.
Calorie split: 77% protein · 0% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love ostrich for its rich, familiar beef-like taste without the heaviness, and its versatility allows it to be grilled, seared, or stir-fried like a premium steak cut.
⚠️ Watch-outs & how to enjoy it better
As a very lean meat, it can become tough and dry if overcooked, which is its primary culinary challenge. To counteract this, cook it quickly to medium-rare or medium, and consider marinating it beforehand to add moisture and flavor.
Key benefits
- Extremely high in protein (28.55g per 100g)
- Very low in fat (3.83g per 100g) and calories
- Naturally carb-free and sugar-free
- Rich in iron and B vitamins
- A lean alternative to beef or venison
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ostrich meat is so lean that it's often compared to skinless chicken breast in fat content, but with the color and iron profile of red meat.
Full nutrition (USDA data · scales with serving)
| Water | 66.9 g |
| Energy | 156 kcal |
| Energy | 655 kj |
| Protein | 28.6 g |
| Total lipid (fat) | 3.8 g |
| Ash | 0.83 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 | 4.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 254 mg |
| Potassium, K | 367 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 4.9 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 38.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.29 mg |
| Niacin | 7.2 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Vitamin B-12 | 6.3 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 | 1.4 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.31 g |
| MUFA 18:1 | 1.3 g |
| Fatty acids, total polyunsaturated | 0.44 g |
| PUFA 18:2 | 0.34 g |
| PUFA 18:3 | 0.03 g |
| PUFA 20:4 | 0.07 g |
| Cholesterol | 93.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.80 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.93 g |
| Valine | 1.4 g |
| Arginine | 2.0 g |
| Histidine | 0.72 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.9 g |
| Proline | 1.5 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.51 g |
FAQ
Does ostrich taste like chicken or beef?
It tastes most like lean beef, but with a slightly sweeter and more delicate flavor. The texture is also similar to a tender cut of beef.
How should I cook ostrich outside strip?
The key is high heat and short cooking time. Sear or grill it quickly to medium-rare (130-135°F internal temperature) to keep it juicy. It's excellent sliced thin against the grain.
Is ostrich meat sustainable?
Yes, ostrich farming is often considered more sustainable than traditional cattle ranching, requiring less land, water, and feed to produce a similar amount of meat.
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 1.56 kcal/g · 73% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.