Last updated: November 8, 2025 • Reading time: 7–9 min
Is Ostrich Meat Healthier Than Chicken? (Full Protein, Fat & Nutrition Comparison)
Chicken is usually seen as the “healthy meat” — especially for people who want high protein without too much fat. But ostrich meat is becoming more popular because it offers the benefits of red meat with less fat, more iron, and a clean, lean flavor.
So the question is: Is ostrich actually healthier than chicken? Let’s compare their nutrition per 100g and see which one is better for muscle building, heart health, and everyday eating.
Quick Answer
Yes — ostrich meat can be considered healthier than chicken for many people. It has similar protein, but lower fat (especially saturated fat) and much higher iron because it’s a lean red meat.
But the best choice depends on your goals. Let’s compare them side-by-side.
Nutrition Comparison (Per 100g, Raw)
| Nutrient | Ostrich | Chicken Breast |
|---|---|---|
| Calories | 120–145 kcal | 120–165 kcal |
| Protein | 21–24 g | 22–31 g |
| Total Fat | 2–4 g | 1–4 g |
| Saturated Fat | Very low | Low |
| Iron | High (red meat) | Low |
Conclusion: Ostrich provides red-meat nutrients like iron and B12 but keeps fat levels as low as—or sometimes lower than—chicken.
Which Is Better for Muscle Building?
Both are high-protein, but ostrich delivers protein with more heme iron, which helps oxygen delivery to muscles and improves training endurance.
For bodybuilders: Ostrich is better when cutting or maintaining lean muscle because of its low fat + red meat iron combo.
More here: Is Ostrich Meat Good for Bodybuilding?
Which Is Better for Weight Loss?
If your goal is low calories and low fat, both are excellent — but ostrich provides better nutrient density at similar calorie levels.
It also tastes more like steak than chicken — so it satisfies cravings while staying light.
Which Is Better for Heart Health?
Ostrich is naturally lower in saturated fats than most red meats and contains healthy unsaturated fats. Combined with higher B vitamins and iron, it supports healthier blood flow and energy.
How to Cook Ostrich for the Best Results
Because the meat is lean, it’s best when cooked quickly at high heat — similar to beef tenderloin.
- Sear for 2–4 minutes per side
- Let rest for 5 minutes
- Cook to medium-rare to medium
Full cooking guide: The Best Ways to Cook Ostrich Meat
FAQs
Does ostrich taste like chicken?
No — it tastes more like a mild beef steak.
Can I replace chicken with ostrich long-term?
Yes — but vary cuts for balanced nutrition.
Is ostrich processed?
No — usually sold fresh, like steak.
Bottom Line
Ostrich meat is often healthier than chicken — especially for people who want:
- High protein
- Low fat
- Better iron
- Steak flavor without the calories
If you like chicken for health reasons, ostrich lets you keep the benefits — but with the taste and nutrient profile of high-quality lean red meat.
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