Meat
raw ground ostrich.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
ostrich
SERVING
CALORIES
165
PROTEIN
20.2g
CARBS
0g
FAT
8.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories165kcal—
Protein20.2g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat8.7g11%
Saturated fat2.2g11%
Cholesterol71mg24%
Water71.1g—
MINERALS
Sodium72mg3%
Potassium291mg6%
Calcium7.0mg1%
Iron2.9mg16%
Magnesium20mg5%
Phosphorus199mg16%
Zinc3.5mg32%
Copper0.13mg14%
Manganese0.02mg1%
Selenium33µg60%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.24mg2%
Thiamin (B1)0.18mg15%
Riboflavin (B2)0.27mg21%
Niacin (B3)4.4mg27%
Pantothenic acid (B5)1.1mg22%
Vitamin B60.48mg28%
Folate (B9)7.0µg2%
Vitamin B124.6µg192%
%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 cup223.2g
1 tablespoon13.8g
1 teaspoon4.6g
1 ml0.9g
1 liter916.7g
1 piece113g
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 ground beef, making it a heart-healthy red meat alternative.
- ✓Rich in bioavailable heme iron, which is crucial for preventing anemia and supporting energy levels.
- ✓Excellent source of B vitamins, particularly Vitamin B12 and B6, which are essential for nerve function and metabolism.
COOKING TIPS
In the kitchen.
- 1Due to its very low fat content, ostrich cooks much faster than ground beef. Avoid overcooking to prevent it from becoming dry and tough.
- 2Cook ground ostrich to a safe internal temperature of 160°F (71°C). Use a meat thermometer for accuracy.
- 3Its rich, beef-like flavor makes it an excellent substitute for ground beef in burgers, meatballs, tacos, and chili.
- 4Consider adding a small amount of oil to the pan before cooking to prevent sticking, especially when pan-frying.
STORAGE
Keep it fresh.
- Refrigerate immediately in its original packaging on the bottom shelf of the refrigerator at or below 40°F (4°C). Cook or freeze within 1-2 days.
- For long-term storage, wrap tightly in plastic wrap and then a layer of aluminum foil or a freezer bag. Freeze for up to 3-4 months for optimal quality.
FAQ
Frequently asked questions.
Is ground ostrich healthy?
Yes, ground ostrich is an exceptionally healthy red meat alternative. It is extremely lean, low in cholesterol, and high in protein, making it an excellent choice for heart health and muscle maintenance while providing essential nutrients like B vitamins.
How does the nutrition of ground ostrich compare to ground beef?
Ground ostrich is significantly leaner than most ground beef, containing only 8.7g of fat and 165 calories per 100g. It provides a similar protein profile (20.22g) and high iron content but with much lower saturated fat and cholesterol levels.
Is ground ostrich keto-friendly?
Yes, ground ostrich is perfectly suited for keto and low-carb diets as it contains 0g of carbohydrates. Its high protein content and moderate fat levels make it a nutrient-dense staple for those avoiding sugars and starches.
What does ground ostrich taste like?
Despite being a bird, ostrich tastes remarkably like lean beef. It has a mild, savory flavor and a dark red color, lacking the 'gamey' taste of some wild meats or the typical flavor profile of poultry like chicken or turkey.
How do you cook ground ostrich without it getting dry?
Because ostrich is very lean, it cooks faster than beef and can dry out if overcooked. It is best prepared to medium-rare or medium doneness; consider adding a small amount of olive oil or moisture-rich vegetables to the pan to maintain juiciness.
Can I substitute ground ostrich for ground beef in recipes?
Yes, ground ostrich is an excellent 1:1 substitute for ground beef in burgers, tacos, chili, and pasta sauces. Due to its low fat content, you may need to reduce cooking temperatures slightly or shorten the cooking time to prevent toughness.
Is ground ostrich a good source of iron?
Yes, ostrich is rich in bioavailable heme iron, which is more easily absorbed by the body than plant-based iron. This makes it a superior choice for supporting energy levels and preventing iron-deficiency anemia.
How should I store raw ground ostrich?
Store raw ground ostrich in the coldest part of your refrigerator and use it within 1 to 2 days of purchase. For long-term storage, it can be kept in the freezer for up to 3-4 months if sealed in airtight, vacuum-sealed, or freezer-safe packaging.
Is ostrich meat considered red meat or poultry?
Culinarily and nutritionally, ostrich is classified as a red meat. Although it comes from a bird, its pH level and high myoglobin content give it a color, texture, and flavor profile very similar to beef rather than white poultry meat.
Is ground ostrich gluten-free?
Pure raw ground ostrich is naturally gluten-free. However, if you are purchasing pre-made ostrich burger patties or seasoned mixes, always check the label for added fillers, breadcrumbs, or spice blends that may contain gluten.
