Ostrich, round, raw
Whole food · Poultry Products
Photo: Wikipedia
Ostrich round is a lean, deep-red muscle cut from the bird's upper leg, prized for a clean, beef-like flavor and a firm, fine-grained texture that remains tender when cooked properly. Nutritionally, it's a powerhouse of protein with minimal fat, making it a standout choice for high-protein, low-calorie diets.
Calorie split: 80% protein · 0% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love ostrich for its rich, familiar red-meat taste without the heaviness of beef, and its versatility in grilling, searing, and stir-frying. It's celebrated in health-conscious and gourmet circles as a sustainable, premium protein.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become tough and dry if overcooked, which can be a challenge for those accustomed to fattier meats. To counteract this, cook it quickly to medium-rare or medium, and consider marinating or basting with a small amount of healthy fat like olive oil.
Key benefits
- Exceptionally high in protein per calorie
- Very low in total and saturated fat
- Good source of iron and B vitamins
- Naturally low in cholesterol
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its size, an ostrich is a bird, making its meat technically poultry, though it's culinarily treated as red meat.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 116 kcal |
| Energy | 483 kj |
| Protein | 22.0 g |
| Total lipid (fat) | 2.4 g |
| Ash | 0.62 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 | 3.5 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 216 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 72.0 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 35.8 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 | 0.52 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 | 0.81 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.55 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 0.85 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 0.68 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.17 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.96 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.61 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.71 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.55 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.5 g |
| Proline | 1.1 g |
| Serine | 0.88 g |
| Hydroxyproline | 0.39 g |
FAQ
How does ostrich meat taste compared to beef?
Ostrich has a very similar flavor to lean beef but is often described as slightly sweeter and more delicate. The texture is fine-grained and firm, much like a high-quality cut of beef.
What is the best way to cook ostrich round to avoid it getting tough?
The key is high heat and short cooking time. Sear or grill it quickly to an internal temperature of 130-135°F (54-57°C) for medium-rare. Let it rest for a few minutes before slicing against the grain.
Is ostrich meat sustainable?
Yes, ostrich farming is considered highly sustainable. The birds require significantly less land, water, and feed than cattle to produce the same amount of meat, and they have a much lower environmental footprint.
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 1.16 kcal/g · 76% 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.