Ostrich, tip trimmed, cooked
Whole food · Poultry Products
Photo: Wikipedia
Ostrich meat, particularly the trimmed tip, is a deep red, lean game meat with a surprisingly tender, beef-like texture and a mild, slightly sweet flavor. It cooks quickly due to its low fat content, making it a high-protein, low-calorie centerpiece for a meal. With nearly 30 grams of protein per 100 grams and virtually no fat or carbs, it's a powerhouse for muscle maintenance and lean diets.
Calorie split: 83% protein · 0% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love ostrich for its rich, beefy flavor that satisfies red-meat cravings without the heaviness or guilt. Its versatility allows it to be grilled, seared, or ground into burgers, making it a favorite in health-conscious and gourmet kitchens alike.
⚠️ Watch-outs & how to enjoy it better
Due to its extreme leanness, ostrich can become tough and dry if overcooked, which is a common mistake for those used to fattier meats. To counteract this, cook it quickly to medium-rare (130-135°F internal temp) and let it rest before slicing. It's also a novel protein, so those with a red meat allergy should exercise caution.
Key benefits
- Extremely high in protein (28.5g per 100g)
- Very low in fat (2.57g per 100g)
- Zero carbohydrates or sugars
- Rich in iron and B vitamins
- Lower cholesterol than beef
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ostrich meat was historically called 'the two-legged steak' and was a luxury item for nobility in ancient Rome.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 145 kcal |
| Energy | 606 kj |
| Protein | 28.5 g |
| Total lipid (fat) | 2.6 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 251 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 4.8 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 37.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.29 mg |
| Niacin | 7.1 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 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) | 0.23 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.68 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 0.97 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 0.76 g |
| Fatty acids, total polyunsaturated | 0.44 g |
| PUFA 18:2 | 0.30 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.12 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 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 | 1.9 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
What does ostrich meat taste like?
It has a mild, slightly sweet flavor similar to lean beef or venison, without any strong gamey taste.
How do I cook ostrich without drying it out?
Cook it quickly over high heat to medium-rare (130-135°F internal temperature), then let it rest for 5-10 minutes before slicing against the grain.
Is ostrich meat healthy?
Yes, it's exceptionally lean, high in protein, low in fat and cholesterol, and a good source of iron and B vitamins.
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 1.45 kcal/g · 79% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.