Meat
raw ostrich outside leg.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
ostrich
SERVING
CALORIES
115
PROTEIN
22.9g
CARBS
0g
FAT
2.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories115kcal—
Protein22.9g46%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.0g3%
Saturated fat0.61g3%
Cholesterol65mg22%
Water75.6g—
MINERALS
Sodium90mg4%
Potassium322mg7%
Calcium5.0mg0%
Iron2.6mg15%
Magnesium23mg5%
Phosphorus221mg18%
Zinc3.9mg35%
Copper0.14mg16%
Manganese0.02mg1%
Selenium36.6µg67%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.20mg1%
Thiamin (B1)0.21mg18%
Riboflavin (B2)0.30mg23%
Niacin (B3)5.0mg31%
Pantothenic acid (B5)1.2mg24%
Vitamin B60.54mg32%
Folate (B9)8.0µg2%
Vitamin B125.2µg217%
%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 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Extremely lean source of high-quality protein, promoting muscle growth and repair.
- ✓Lower in fat, cholesterol, and calories compared to beef, making it a heart-healthy red meat alternative.
- ✓Rich in bioavailable heme iron, which is essential for preventing anemia and supporting energy levels.
- ✓Excellent source of B vitamins, particularly Vitamin B12, crucial for nerve function and red blood cell formation.
COOKING TIPS
In the kitchen.
- 1Due to its low fat content, ostrich cooks very quickly. Avoid overcooking to prevent it from becoming tough and dry. Aim for rare to medium-rare (internal temperature of 125-135°F or 52-57°C).
- 2The outside leg cut is excellent for grilling, pan-searing, or broiling as steaks or medallions.
- 3Marinating the meat for at least 30 minutes before cooking can enhance flavor and help maintain moisture.
- 4It can also be thinly sliced for stir-fries or cut into cubes for stews, though slow-cooking methods should be monitored to avoid drying out.
STORAGE
Keep it fresh.
- Refrigerate immediately at or below 40°F (4°C) in its original packaging or an airtight container and cook within 2-3 days.
- For long-term storage, wrap tightly in plastic wrap and freezer paper or a vacuum-sealed bag and freeze at 0°F (-18°C) for up to 12 months.
FAQ
Frequently asked questions.
Is ostrich meat healthy?
Yes, ostrich is an extremely lean red meat that is low in fat, cholesterol, and calories. It provides high-quality protein (22.86g per 100g) and essential nutrients like Vitamin B12 and iron, making it a heart-healthy alternative to traditional red meats.
How does ostrich compare to beef nutritionally?
Ostrich is significantly leaner than beef, containing only about 1.96g of fat per 100g compared to 15-20g in many beef cuts. It offers a similar red meat flavor and texture but with fewer calories and lower cholesterol levels, making it ideal for weight management.
Is ostrich meat 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 an excellent dietary choice for preventing anemia and supporting overall energy levels.
Is ostrich meat keto-friendly?
Ostrich meat is highly keto-friendly as it contains 0g of carbohydrates and is packed with protein. While it is very lean, it can be easily integrated into a ketogenic diet when paired with healthy fat sources like avocado or olive oil.
What does ostrich outside leg taste like?
Despite being poultry, ostrich tastes remarkably like lean beef. It has a mild, savory flavor without the 'gamey' taste often associated with wild meat, and the outside leg cut is known for being particularly tender.
How do you cook ostrich outside leg?
Because it is so lean, ostrich should be cooked to medium-rare (internal temp of 145°F/63°C) to prevent it from becoming dry or tough. It is best prepared by searing, grilling, or stir-frying over high heat for a short duration.
Can I substitute ostrich for beef in recipes?
Yes, ostrich is an excellent substitute for beef in steaks, stews, and stir-fries. However, because it lacks fat, it cooks much faster than beef; you should reduce cooking times by about one-third to avoid overcooking.
How should I store raw ostrich meat?
Raw ostrich should be kept in the coldest part of the refrigerator and used within 3 to 5 days. For long-term storage, it can be frozen for up to 6-12 months; vacuum-sealing is recommended to prevent freezer burn.
Is ostrich meat halal or kosher?
Ostrich is generally considered halal if slaughtered according to Islamic law. However, it is not considered kosher under traditional Jewish dietary laws because it is classified as a bird that does not meet the specific biblical criteria for clean fowl.
Why is ostrich meat red if it is a bird?
Ostrich meat is red because of a high concentration of myoglobin, a protein that stores oxygen in muscle cells. Because ostriches are active, ground-dwelling birds, their muscles require more oxygen, resulting in a dark red color similar to beef rather than the white meat of chickens.
