Group · Meat
Ostrich
Ostrich is a red meat apart, from the largest bird in the world, which surprises with its tender texture and a taste close to beef. Despite its avian origin, its dark, juicy flesh places it among the lean red meats. It is sold as fillets, steaks, tournedos or mince, in specialist butchers and some premium supermarket aisles. With only 168 kcal and more than 26.2 g of protein per 100 g, ostrich has interesting nutrition facts: very little fat (7.07 g), zero carbohydrate and a good iron content. An original option for varying your animal protein sources in a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 168 kcal |
| Kilojoules | 706 kJ |
| Protein | 26,2 g |
| Fat | 7,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B125,74 µg230 %
- Zinc4,33 mg43 %
- Vitamin B36,56 mg41 %
- Vitamin B60,5 mg36 %
- Phosphorus224 mg32 %
- Iron3,43 mg25 %
- Vitamin B51,21 mg20 %
- Vitamin B20,27 mg19 %
See the other 10 nutrients
- Vitamin B10,21 mg19 %
- Potassium323 mg16 %
- Copper0,14 mg14 %
- Vitamin B914 µg7 %
- Magnesium23 mg6 %
- Vitamin K13,5 µg5 %
- Vitamin D0,1 µg2 %
- Vitamin E0,24 mg2 %
- Calcium8 mg1 %
- Manganese0,02 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Ostrich meat is cooked like a good cut of beef, but needs particular attention: its very low fat content makes it dry out quickly. Choose quick, searing cooking (a very hot frying pan, grill, plancha) to serve the steak rare or pink. Avoid prolonged cooking, which toughens the flesh. A marinade of olive oil, garlic and herbs helps keep it tender. Allow a portion of 120 to 150 g per meal.
- Protein: with 26.2 g per 100 g, ostrich provides complete protein that is ideal for maintaining and building muscle.
- Calories and fat: only 168 kcal and 7.07 g of fat, which makes it a lean meat suited to a weight-loss goal.
- Carbohydrate: none, like all meats, so the glycaemic index has no impact.
- Minerals: it provides well-absorbed haem iron, zinc and B vitamins.
For pairings, serve ostrich with steamed green vegetables, a sauté of mushrooms or a sweet potato mash for a complete and colourful meal. Vegetables and wholegrain starchy foods complement this protein intake perfectly while adding fibre and energy.
Tips for active people: thanks to its excellent protein-to-calorie ratio, ostrich is an ally of choice for lean bulking as well as for a weight-loss phase. Eat it at your post-workout meal, with a carbohydrate source, to support muscle recovery. Its iron contributes to oxygen transport, useful for endurance efforts. To top up your intake, you can also rely on other lean meats such as chicken breast or game meats such as bison, which share this lean, protein-rich profile. As a snack, protein snacks extend your intake over the day.
Storage: keep fresh ostrich in the fridge for 2 to 3 days at most, or freeze it quickly. Thaw it slowly in the fridge to preserve its tenderness.
Weight control: low in calories and free of sugars, ostrich fits easily into a balanced diet. Just watch out for sauces and fatty cooking methods that add to the energy total. To explore other options, browse the meat family and compare nutritional profiles according to your goals.