Ostrich, top loin, cooked
Whole food · Poultry Products
Photo: Wikipedia
Ostrich top loin is a premium, deep-red cut from the bird's back, prized for its remarkably tender, fine-grained texture that rivals the best beef tenderloin. When cooked properly, it offers a rich, slightly sweet, and clean flavor without the gamey notes some associate with other exotic meats. Nutritionally, it's a powerhouse, delivering an exceptional amount of lean protein with virtually no carbohydrates or sugar.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love ostrich top loin for its beef-like, luxurious taste and melt-in-the-mouth tenderness, which makes it a gourmet centerpiece. Its versatility allows it to be prepared simply with a quick sear or featured in elegant, restaurant-quality dishes.
⚠️ Watch-outs & how to enjoy it better
As a very lean meat, it can become tough and dry if overcooked, which is a common pitfall for first-time preparers. To counteract this, use a meat thermometer to pull it from heat at 130-135°F (54-57°C) for medium-rare, and always let it rest before slicing against the grain.
Key benefits
- Extremely high in lean protein for muscle maintenance and satiety.
- Very low in fat and calories compared to traditional red meats.
- Rich in iron, zinc, and B vitamins like B12.
- A lean alternative that fits well into low-carb or high-protein diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ostrich meat gets its deep red color not from being 'gamey,' but because it is exceptionally high in iron—containing about three times more iron than beef.
Full nutrition (USDA data · scales with serving)
| Water | 68.0 g |
| Energy | 155 kcal |
| Energy | 648 kj |
| Protein | 28.1 g |
| Total lipid (fat) | 3.9 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 | 3.3 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 245 mg |
| Potassium, K | 353 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 36.6 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 | 0.54 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 6.2 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 |
| Vitamin K (phylloquinone) | 3.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.92 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.28 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.13 g |
| Cholesterol | 93.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.79 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.91 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.71 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.9 g |
| Proline | 1.5 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.50 g |
FAQ
How does ostrich meat taste compared to beef?
It has a very similar taste and texture to lean beef, like tenderloin or filet mignon, but is often described as slightly sweeter and cleaner-tasting, without any gamey flavor.
What's the best way to cook ostrich top loin?
The best methods are high-heat, quick cooking like grilling, broiling, or pan-searing. Aim for an internal temperature of 130-135°F (54-57°C) for medium-rare to prevent it from drying out.
Is ostrich meat healthy?
Yes, it's considered very healthy. It's a lean source of high-quality protein, low in fat and calories, and a good source of iron, zinc, 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 1.55 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.