Meat
cooked ostrich loin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
ostrich
SERVING
CALORIES
155
PROTEIN
28.1g
CARBS
0g
FAT
3.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories155kcal—
Protein28.1g56%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.9g5%
Saturated fat1.3g7%
Trans fat0.13g—
Cholesterol93mg31%
Water68g—
MINERALS
Sodium77mg3%
Potassium353mg8%
Calcium6.0mg0%
Iron3.3mg18%
Magnesium25mg6%
Phosphorus245mg20%
Zinc4.7mg43%
Copper0.15mg17%
Manganese0.02mg1%
Selenium36.6µg67%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.23mg2%
Vitamin K3.4µg3%
Thiamin (B1)0.23mg19%
Riboflavin (B2)0.29mg22%
Niacin (B3)7.0mg44%
Pantothenic acid (B5)1.3mg26%
Vitamin B60.54mg32%
Folate (B9)15µg4%
Vitamin B126.2µg257%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Extremely lean source of high-quality protein, supporting muscle growth and repair.
- ✓Significantly lower in fat, saturated fat, and cholesterol compared to beef, making it a heart-healthy red meat alternative.
- ✓Rich in easily absorbable heme iron, which is crucial for preventing anemia and supporting energy levels.
- ✓Excellent source of Vitamin B12, essential for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Ostrich is very lean and best cooked quickly over high heat to rare or medium-rare (125-135°F / 52-57°C) to avoid toughness.
- 2Ideal cooking methods include grilling, pan-searing, or broiling. Avoid slow-cooking methods unless using a marinade or braising liquid.
- 3Always let the cooked loin rest for 5-10 minutes before slicing to allow juices to redistribute, ensuring a tender result.
- 4For maximum tenderness, slice the meat thinly against the grain.
STORAGE
Keep it fresh.
- Refrigerate cooked ostrich loin in an airtight container at or below 40°F (4°C) and consume within 3-4 days.
- For longer storage, wrap tightly or place in a freezer-safe bag and freeze at 0°F (-18°C) for up to 3 months for optimal quality.
FAQ
Frequently asked questions.
Is cooked ostrich loin healthy?
Yes, cooked ostrich loin is an exceptionally healthy red meat. It is very lean, low in calories (155 per 100g), and high in protein, making it an excellent choice for heart health and weight management compared to traditional beef.
How much protein is in ostrich loin?
A 100g serving of cooked ostrich loin provides approximately 28.12g of high-quality protein. This high protein-to-calorie ratio makes it ideal for muscle growth, repair, and satiety.
Is ostrich loin better for you than beef?
Ostrich is often considered a healthier alternative to beef because it contains significantly less fat, saturated fat, and cholesterol. It provides the iron and B12 benefits of red meat with a fat profile more similar to skinless chicken or turkey.
Is ostrich loin keto-friendly?
Yes, ostrich loin is highly keto-friendly as it contains 0g of carbohydrates. Because it is very lean (3.87g of fat), those on a strict ketogenic diet may want to pair it with a healthy fat source like avocado or a butter-based sauce.
Is ostrich loin gluten-free?
Plain cooked ostrich loin is naturally gluten-free. However, if the meat was prepared with marinades, spice rubs, or sauces, you should check those specific ingredients for hidden gluten sources.
What does ostrich loin taste like?
Despite being poultry, ostrich loin tastes remarkably like lean beef. It has a mild, savory flavor and a fine grain texture, without the 'gamey' taste often found in other wild meats or the typical flavor of chicken.
How should you cook ostrich loin to keep it tender?
Because it is so lean, ostrich loin should be cooked to rare or medium-rare (internal temperature of 145°F/63°C). Overcooking will cause the meat to become dry and tough very quickly due to the lack of intramuscular fat.
Is ostrich loin a good source of iron?
Yes, it is an excellent source of heme iron, which is the form of iron most easily absorbed by the human body. This makes it a great dietary option for supporting energy levels and preventing iron-deficiency anemia.
How long does cooked ostrich loin last in the fridge?
Cooked ostrich loin can be safely stored in an airtight container in the refrigerator for 3 to 4 days. For longer storage, it can be frozen for up to 3 months, though it is best enjoyed fresh to maintain its texture.
Is ostrich loin considered red meat or poultry?
While the ostrich is a bird, its meat is culinarily and nutritionally classified as red meat. This is due to its high myoglobin content, which gives it a dark red color and a flavor profile similar to beef rather than white poultry.
