Ostrich Meat vs Beef (2025): Calories, Protein & Full Comparison
Ostrich Meat vs Beef: 2025 Nutrition Comparison
By Ostrig — Updated: November 2025
Ostrich meat is rising in popularity as a lean red-meat alternative. In this guide we compare ostrich and beef across nutrition, protein, fat, vitamins, taste, cooking and price — so you can decide which is better for muscle building, weight loss or everyday meals.
1. Protein (per 100g)
| Meat | Protein (g) | Winner |
|---|---|---|
| Ostrich | ~29g | Ostrich |
| Beef (average) | ~26g | — |
Ostrich offers slightly higher protein per 100g and a leaner profile — great for athletes and bodybuilders.
2. Calories & Fat (per 100g)
| Meat | Calories | Total Fat | Saturated Fat |
|---|---|---|---|
| Ostrich | ~145 kcal | ~2.5g | ~0.8g |
| Beef (ground 80/20) | ~254 kcal | ~20g | ~8g |
Ostrich has far fewer calories and significantly less fat — ideal for low-calorie or low-fat diets.
3. Taste & Texture
Ostrich is often described as similar to beef fillet — slightly sweeter, leaner and quicker to cook. Many people find it a lighter alternative that still retains a red-meat flavor.
4. Vitamins & Minerals
- Iron: Ostrich often contains more bioavailable iron per 100g.
- Vitamin B12: Both meats are rich sources; beef can be slightly higher.
- Zinc: Beef usually contains more zinc.
- Omega-3s: Ostrich can have higher omega-3 content than conventional beef.
5. Best for Bodybuilding?
Ostrich is an excellent option for athletes: high protein, low fat, and easier digestion makes it suitable for lean muscle growth phases.
6. Cooking Tips
Ostrich cooks faster — usually 30–40% less time than beef. Best methods: grill, pan-sear, broil or air-fry. Cook medium for best tenderness; avoid overcooking to prevent dryness.
7. Price (USA, 2025 avg)
Ostrich ranges roughly $18–$28 per lb vs premium beef $12–$25 per lb. Ostrich costs more but gives a leaner plate and higher protein-to-fat ratio.
8. Is Ostrich Meat Halal?
Yes — ostrich is halal as long as slaughter follows Islamic rules. Many Muslim consumers consider it an acceptable red-meat choice.
Final Verdict
Health & protein winner: Ostrich. Taste is close; price favors beef. Overall, ostrich is a healthier red-meat alternative for most fitness and weight-management goals.
Related articles
- Is Ostrich Meat Healthier Than Chicken?
- Ostrich Meat Protein per 100g
- Why Ostrich Meat Is One Of The Healthiest Meats
FAQ
Is ostrich meat healthy?
Yes — it is lean, high in protein, and low in saturated fat.
How do you cook ostrich?
Quick sear or grill to medium; avoid overcooking. Use marinades for extra juiciness.
Is ostrich halal?
Yes, if slaughtered according to Islamic rules.
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