Last updated: November 7, 2025 • Reading time: 6–7 min
Is Ostrich Meat Actually Healthy? Full Nutrition & Fat Breakdown (Per 100g)
If you’re looking for a lean red meat that delivers high-quality protein with relatively low fat, ostrich is a smart pick. Below you’ll find the key nutrition facts per 100 grams, how it compares with beef and chicken, and chef-style tips to keep it lean and tender.
Note: Values are approximate and vary by cut, source, and cooking method.
Quick Nutrition Snapshot (Per 100g, Raw, Approx.)
- Calories: ~120–145 kcal
- Protein: ~21–24 g
- Total fat: ~2–4 g
- Saturated fat: ~0.7–1.3 g
- Carbohydrates: 0 g
- Iron (heme): ~2.5–3.5 mg
- Vitamin B12: typically high (similar to other lean red meats)
- Cholesterol: ~60–80 mg
Why Ostrich Is a Lean Red Meat
Ostrich has the color and iron benefits of red meat with lower fat in steak-style cuts. The flavor is beef-like but milder, making it easier to include in heart-healthy and high-protein diets.
Nutrition Table (Per 100g)
| Energy | 120–145 kcal |
| Protein | 21–24 g |
| Total Fat | 2–4 g |
| Saturated Fat | 0.7–1.3 g |
| Carbs | 0 g |
| Iron | 2.5–3.5 mg |
| Vitamin B12 | High |
| Cholesterol | 60–80 mg |
Ostrich vs. Beef vs. Chicken
| Meat | Calories | Protein | Total Fat | Notes |
|---|---|---|---|---|
| Ostrich | 120–145 | 21–24g | 2–4g | Lean red meat; good iron |
| Lean Beef | 165–200 | 20–26g | 6–10g | Higher fat |
| Chicken Breast | 120–165 | 22–31g | 1–4g | Lower iron |
Best Cooking Tips to Keep It Lean
- Sear on high heat, then rest 5 minutes.
- Use light salt, pepper, garlic, rosemary.
- Cook to medium-rare to medium to stay tender.
You may also like:
- The Best Ways to Cook Ostrich Meat
- Why Ostrich Meat Is One of the Healthiest High-Protein Meats
- Is Ostrich Meat Good for Bodybuilding?
- Ostrich vs Beef: Which Is Healthier?
FAQs
Is ostrich meat healthy?
Yes — it offers high-quality protein with significantly lower fat compared to many beef cuts.
Is ostrich meat good for bodybuilding?
Yes. Lean protein makes it ideal for muscle building and cutting phases.
Best doneness?
Medium-rare to medium for best tenderness.
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