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Ostrich

Ostrich · Struthio camelus

Ostrich, outside leg, raw

Nutrition facts per 100 g · edible portion

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18 forms & preparations
Ostrich, fan, raw Ostrich, ground, cooked, pan-broiled Ostrich, ground, raw Ostrich, inside leg, cooked Ostrich, inside leg, raw Ostrich, inside strip, cooked Ostrich, inside strip, raw Ostrich, outside leg, raw Ostrich, outside strip, cooked Ostrich, outside strip, raw Ostrich, oyster, cooked Ostrich, oyster, raw Ostrich, round, raw Ostrich, tenderloin, raw Ostrich, tip trimmed, cooked Ostrich, tip trimmed, raw Ostrich, top loin, cooked Ostrich, top loin, raw
Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Ostrich, outside leg, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

6%
115 kcal Calories
46%
22.9 g Protein
0%
0.0 g Carbs
3%
2.0 g Fat

Very good nutrient density 51/100

How many beneficial nutrients Ostrich, outside leg, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Ostrich, outside leg, raw come from — the split across carbs, fat & protein.

What Ostrich, outside leg, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B12217% Selenium67% Protein46% Zinc35% Vitamin B632% Niacin (B3)31% Pantothenic Acid (B5)24% Riboflavin (B2)23% Phosphorus18% Thiamin (B1)17% Copper16% Iron15%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat2.0 g
3%
Saturated Fat0.6 g
3%
Monounsaturated Fat0.6 g—
Polyunsaturated Fat0.4 g—
Omega-3 Fatty Acids10.0 mg—
Omega-6 Fatty Acids260.0 mg—
Protein & Amino AcidsAmount% DV
Protein22.9 g
46%
Histidine574.0 mg—
Isoleucine1,086.0 mg—
Leucine1,857.0 mg—
Lysine2,019.0 mg—
Methionine639.0 mg—
Phenylalanine944.0 mg—
Threonine1,003.0 mg—
Tryptophan204.0 mg—
Valine1,129.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D~—
Vitamin E0.2 mg
1%
Vitamin K~—
Thiamin (B1)0.2 mg
17%
Riboflavin (B2)0.3 mg
23%
Niacin (B3)4.9 mg
31%
Vitamin B60.5 mg
32%
Folate (B9)8.0 mcg
2%
Vitamin B125.2 mcg
217%
Pantothenic Acid (B5)1.2 mg
24%
MineralsAmount% DV
Calcium5.0 mg
0%
Iron2.7 mg
15%
Magnesium23.0 mg
5%
Phosphorus221.0 mg
18%
Potassium322.0 mg
7%
Sodium90.0 mg
4%
Zinc3.9 mg
35%
Copper0.1 mg
16%
Manganese0.0 mg
1%
Selenium36.6 mcg
67%
SterolsAmount% DV
Cholesterol65.0 mg
22%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash0.6 g—

About Ostrich, outside leg, raw

Ostrich, the meat of the world's largest bird (Struthio camelus), is a lean red meat that has grown popular as a healthy alternative to beef. Despite coming from a bird, ostrich is a deep red, fine-grained meat that looks and tastes much like beef, with a rich, slightly sweet flavor and no gamey edge. It is impressively lean, lower in fat and calories than beef while being an excellent source of high-quality protein, iron, zinc, and vitamin B12.

Ostrich is used much like beef, in steaks, burgers, stir-fries, and stews, and the most tender cuts come from the thigh. Because it is so lean, it cooks quickly and is best served rare to medium, since overcooking dries it out fast. Look for bright red, fine-textured meat, sear it briefly over high heat or cook it gently, and store ostrich well chilled in the refrigerator or freeze it.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Ostrich, outside leg, raw?

There are 115 calories in 100 g of Ostrich, outside leg, raw, or about 33 calories in 1 oz (28 g).

How much protein is in Ostrich, outside leg, raw?

Ostrich, outside leg, raw contains 22.9 g of protein per 100 g.

How many carbs are in Ostrich, outside leg, raw?

Ostrich, outside leg, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Ostrich, outside leg, raw?

Ostrich, outside leg, raw provides 2.0 g of total fat per 100 g.

What is Ostrich, outside leg, raw a good source of?

Ostrich, outside leg, raw is an excellent source of Vitamin B12 (217% DV), Selenium (67% DV), Protein (46% DV), Zinc (35% DV), Vitamin B6 (32% DV) and Niacin (B3) (31% DV) and a good source of Phosphorus, Thiamin (B1), Copper and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.

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