Ostrich, outside strip, raw
Whole food · Poultry Products
Photo: Wikipedia
Ostrich outside strip is a lean, deep-red cut from the bird's outer thigh, prized for its beef-like texture and remarkably low fat content. When raw, it has a smooth, dense appearance similar to high-quality venison, with a mild, slightly sweet flavor that doesn't taste 'gamey.' Nutritionally, it's a protein powerhouse, delivering over 23 grams of protein per 100 grams with virtually no fat or carbohydrates.
Calorie split: 82% protein · 0% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love ostrich for its rich, beef-like flavor that satisfies red meat cravings without the high saturated fat. Its versatility allows it to be seared like steak, ground for burgers, or used in stir-fries, making it a favorite among health-conscious foodies and game meat enthusiasts.
⚠️ Watch-outs & how to enjoy it better
As an extremely lean meat, it can become tough and dry if overcooked, which is a common pitfall for those used to fattier cuts. To counteract this, use a meat thermometer to cook to medium-rare (130-135°F), let it rest thoroughly after cooking, and consider a quick marinade or a pan sauce to add moisture. It is also a novel protein, so individuals with known poultry allergies should exercise caution.
Key benefits
- Exceptionally high in lean protein for muscle maintenance.
- Very low in fat and calories, suitable for calorie-controlled diets.
- Naturally zero in carbohydrates and sugars.
- Good source of iron and B vitamins like B12.
- Sustainable red meat alternative with a smaller environmental footprint.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite being a bird, ostrich meat is classified as red meat due to its myoglobin content and color, and it cooks more like beef than chicken.
Full nutrition (USDA data · scales with serving)
| Water | 74.6 g |
| Energy | 120 kcal |
| Energy | 501 kj |
| Protein | 23.4 g |
| Total lipid (fat) | 2.2 g |
| Ash | 1.1 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 | 3.7 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 229 mg |
| Potassium, K | 333 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 37.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.31 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 5.3 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) | 0.21 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.56 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.18 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.87 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.16 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.70 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.46 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.1 g |
| Methionine | 0.65 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.96 g |
| Tyrosine | 0.76 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.59 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.94 g |
| Hydroxyproline | 0.42 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 milder and sweeter, without any gamey or poultry-like flavor.
What is the best way to cook ostrich outside strip?
Due to its leanness, quick, high-heat cooking methods are ideal. Sear it on a grill or in a hot pan for just a few minutes per side to medium-rare. Overcooking will make it tough and dry.
Is ostrich meat healthy?
Yes, it's considered one of the healthiest red meats. It's very high in protein, low in fat (especially saturated fat), and contains no carbs or sugar, making it excellent for high-protein, low-carb, or heart-healthy diets.
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 1.20 kcal/g · 78% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.