Calories in Ostrich: Nutritional facts for Ostrich Types

A 100g serving of cooked Ostrich Inside Strip contains 164 calories, while cooked Ostrich Top Loin has 155 calories and raw Ostrich Tenderloin provides 124 calories.

One kilogram (1000g) of cooked Ostrich Inside Strip contains 1,635 calories, whereas the same amount of cooked Ostrich Top Loin contains 1,553 calories.

One whole average adult ostrich yields 45,000g (99 lbs) of edible meat and contains 55,575 calories based on the raw tenderloin calorie density. Commercial brands offer specific portioned products, as one American Ostrich Farms Ground Ostrich Steak (113g or 4oz) contains 160 calories. A single serving of Blackwing Meats Ground Ostrich (113g or 4oz) provides 165 calories, while one Fossil Farms Ostrich Filet (113g or 4oz) contains 120 calories.

The nutritional value of ostrich meat stems from a high protein content combined with low intramuscular fat. An account of these potential upsides is provided here.

• Supports Cardiovascular Health: Ostrich meat contains significantly less saturated fat and cholesterol compared to beef and chicken, which assists in maintaining healthy lipid profiles. A study by Poławska, E., et al. (2011), "Ostrich meat – an updated review," confirmed that the favorable fatty acid profile of ostrich meat contributes to reduced risks of cardiovascular disease when consumed as a replacement for fattier red meats.
• Enhances Muscle Maintenance and Satiety: The high protein density in ostrich meat provides essential amino acids required for muscle repair and growth without excessive caloric intake. A review by Paddon-Jones, D., et al. (2008), "Protein, weight management, and satiety," established that high-protein diets increase satiety and thermogenesis, which supports lean muscle mass retention during weight management.
• Prevents Iron Deficiency Anemia: Ostrich meat is a rich source of heme iron, a mineral essential for oxygen transport in the blood and the prevention of fatigue. A report by Abbaspour, N., et al. (2014), "Review on iron and its importance for human health," highlighted that heme iron found in animal tissues is absorbed more efficiently by the body than non-heme iron from plant sources.

The consumption of ostrich meat presents specific challenges related to food safety and mineral intake. The table below shows the potential health risks associated with the consumption of red meats, including ostrich, when eaten in excess or prepared improperly.

• Potential for Bacterial Contamination: Raw or undercooked ostrich meat poses a risk of foodborne illnesses such as Salmonella and Campylobacter. A study by Ley, E. C., et al. (2014), "Prevalence of Salmonella, Campylobacter, and Escherichia coli on Ostrich Carcasses," found that pathogens can be present on the meat surface, necessitating proper cooking temperatures to ensure safety. A safer alternative is fully cooked turkey breast. A suggested consumption limit is to keep portions to under 4 ounces (113g) and ensure the internal temperature reaches 160°F (71°C).
• Heme Iron and Oxidative Stress: Excessive consumption of heme iron, while beneficial in moderation, can catalyze oxidative stress in the colon. A meta-analysis by Qiao, L., et al. (2013), "Heme iron intake and risk of colorectal cancer: a meta-analysis of prospective cohort studies," indicated a positive association between high heme iron intake and an increased risk of colorectal issues. A suggested intake is to limit red meat consumption to no more than three portions per week.

Ostrich meat contains various functional nutrients that support metabolic and muscular systems. The table below shows the bioactive substances present in ostrich meat that contribute to physiological functions beyond basic nutrition.

• Polyunsaturated Fatty Acids (PUFA): Ostrich meat is a significant source of n-3 fatty acids (Omega-3s), which function as anti-inflammatory agents and support cardiovascular health. A study by Poławska, E., et al. (2011), "Ostrich meat – an updated review," identified a favorable ratio of polyunsaturated to saturated fatty acids in the meat, highlighting its role in reducing the risk of atherosclerosis.
• Conjugated Linoleic Acid (CLA): This bioactive lipid exhibits antioxidant and anti-carcinogenic properties while aiding in lipid metabolism. A research paper by Horbańczuk, J. O., et al. (1998), "Cholesterol content and fatty acid composition of ostrich meat," established the presence of CLA in ostrich muscle tissue, noting its potential benefit for human weight management and immune function.
• Heme Iron: This mineral acts as a bioactive component essential for oxygen transport and cognitive performance, with higher bioavailability than plant-based iron. A foundational analysis by Sales, J. (1996), "Histological, biophysical, physical and chemical characteristics of ostrich meat," confirmed that the meat contains high levels of myoglobin-derived iron, supporting the prevention of anemia and fatigue.

Yes, ostrich meat is a healthy protein source because the food offers the nutrient density of red meat with a fat profile similar to poultry. The high protein content supports metabolic health by increasing the thermic effect of food and promoting satiety, which assists in weight management. A study by Westerterp-Plantenga, M. S. (2008), "Protein intake and energy balance," demonstrated that higher protein intake leads to sustained weight loss and improved body composition. For cardiovascular health, the low levels of saturated fat and sodium reduce the strain on the heart compared to traditional beef cuts. A systematic review by McAfee, A. J., et al. (2010), "Red meat consumption: An overview of the risks and benefits," concluded that lean red meats, when consumed in moderation, do not negatively impact cardiovascular risk factors. Regarding blood health, the substantial iron and Vitamin B12 content prevents anemia and supports neurological function. A paper by Biesalski, H. K. (2005), "Meat as a component of a healthy diet – are there any risks or benefits if meat is avoided?," emphasized that lean meat provides bioavailable micronutrients critical for cognitive and physical development.

Yes, ostrich meat is keto-friendly as the food contains zero grams of carbohydrates and a high amount of protein. The absence of sugar and fiber ensures that consumption does not trigger an insulin spike, allowing the body to maintain a state of ketosis. A study by Paoli, A., et al. (2013), "Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets," confirmed that animal proteins free of carbohydrates are fundamental staples for ketogenic dietary adherence. A sample keto-friendly menu includes a breakfast of ostrich sausage patties with scrambled eggs and spinach, followed by a lunch of grilled Ostrich Top Loin salad with olive oil dressing, avocado, and feta cheese, and concluding with a dinner of pan-seared Ostrich Inside Strip steak topped with herb butter, served with roasted asparagus and cauliflower mash.

The calorie content of ostrich meat changes based on the fat content inherent to the specific muscle cut and the processing method used. Ground ostrich possesses the highest calorie count at roughly 165 calories per 100 grams because the grinding process often includes trimmings with slightly higher fat content to ensure moisture. The Fan Fillet and Tenderloin cuts contain the lowest calorie values, ranging between 135 and 145 calories per 100 grams, as these muscles are exceptionally lean with almost no intramuscular fat. The cooking process also concentrates calories; moisture loss during heating causes the nutrients and calories to become denser per gram compared to the raw state.

The history of the ostrich as a food source begins in the wild plains of Africa, where indigenous hunter-gatherers utilized both the meat and the massive eggs. Commercialization commenced in the 1860s in the Little Karoo region of South Africa, driven initially by the high demand for feathers in European fashion rather than for the meat. The collapse of the feather market in 1914 forced farmers to pivot, leading to the promotion of the bird for the leather and the lean, red meat. Global expansion occurred in the late 20th century, introducing the ostrich to the United States and Australia as a healthy alternative to beef. The meat gained popularity in the 1990s due to the resemblance to red meat and the low fat content, establishing the bird as a niche but valued livestock in modern agriculture.