Meat
raw ostrich round.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
ostrich
SERVING
CALORIES
116
PROTEIN
22g
CARBS
0g
FAT
2.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories116kcal—
Protein22g44%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.4g3%
Saturated fat0.81g4%
Cholesterol71mg24%
Water75.7g—
MINERALS
Sodium72mg3%
Potassium315mg7%
Calcium5.0mg0%
Iron3.5mg20%
Magnesium22mg5%
Phosphorus216mg17%
Zinc3.8mg35%
Copper0.14mg16%
Manganese0.02mg1%
Selenium35.8µg65%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.20mg1%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.29mg22%
Niacin (B3)4.8mg30%
Pantothenic acid (B5)1.2mg24%
Vitamin B60.52mg31%
Folate (B9)8.0µg2%
Vitamin B125.0µg209%
%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.
- ✓Excellent source of lean protein, supporting muscle growth and repair with significantly less fat than beef.
- ✓Rich in highly bioavailable heme iron, which is crucial for preventing anemia and supporting oxygen transport in the blood.
- ✓High in Vitamin B12, essential for nerve function and the formation of red blood cells.
- ✓Lower in cholesterol and saturated fat compared to other red meats, making it a heart-healthier option.
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 medium-rare (125-130°F / 52-54°C).
- 2The round cut benefits from marinating for at least 30 minutes to 4 hours to enhance tenderness and flavor.
- 3Best cooked using high-heat methods like grilling, pan-searing, or broiling. Slice thinly against the grain for stir-fries or fajitas.
- 4Always let the cooked meat rest for 5-10 minutes before slicing to allow the juices to redistribute, ensuring a more tender result.
STORAGE
Keep it fresh.
- Refrigerate raw ostrich round at or below 40°F (4°C) in its original packaging or a sealed container for up to 3 days.
- For long-term storage, wrap tightly or vacuum-seal and freeze at 0°F (-18°C). It maintains best quality for 6-12 months.
- Always thaw frozen ostrich meat in the refrigerator, never at room temperature, to ensure food safety.
FAQ
Frequently asked questions.
Is ostrich round healthy?
Yes, ostrich round is exceptionally healthy. It is a very lean red meat that is low in calories and saturated fat while being high in essential nutrients like protein, iron, and Vitamin B12, making it a heart-healthy alternative to traditional beef.
How much protein is in ostrich round?
A 100g serving of raw ostrich round contains approximately 21.99g of protein. This high protein content makes it an excellent choice for muscle building and repair, comparable to other high-quality animal proteins.
Is ostrich round keto-friendly?
Yes, ostrich round is highly keto-friendly as it contains 0g of carbohydrates. While it is leaner than some other keto protein sources, it provides high-quality protein without any hidden sugars or starches.
What does ostrich round taste like?
Despite being poultry, ostrich round tastes very similar to lean beef. It has a mild, slightly sweet flavor and lacks the 'gamey' taste often associated with other wild meats or venison.
How do you cook ostrich round without it getting tough?
Because ostrich round is extremely lean, it can dry out quickly. It is best prepared using high-heat methods like searing or grilling and should ideally be served medium-rare (an internal temperature of about 145°F or 63°C) to maintain its tenderness.
Is ostrich round considered red meat or white meat?
Ostrich is biologically poultry, but it is culinarily and nutritionally classified as red meat. This is due to its high concentration of myoglobin, which gives the meat its dark red color and high iron content.
Can I substitute ostrich round for beef in recipes?
Yes, ostrich round is an excellent substitute for beef in almost any recipe, including steaks, stir-fries, and stews. However, you should reduce the cooking time by about one-third compared to beef to prevent overcooking.
Is ostrich round good for weight loss?
Ostrich round is ideal for weight loss because it is nutrient-dense but low in calories, containing only 116 calories per 100g. Its high protein content also helps promote satiety, keeping you feeling full for longer.
How should I store raw ostrich round?
Raw ostrich round should be kept in the coldest part of your refrigerator and used within 3 to 5 days. For longer storage, it can be vacuum-sealed and frozen for up to 6 to 12 months without significant loss of quality.
Is ostrich round gluten-free and dairy-free?
Yes, raw ostrich round is naturally gluten-free and dairy-free. It is a pure animal protein, making it suitable for individuals with celiac disease, gluten sensitivities, or lactose intolerance.
