Ostrich, ground, raw
FDC 174481patty (109 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · -15 vs Poultry medianRaw ground ostrich scores 62 of 100, a Good band result, but it ranks 45th of 60 in the poultry category, below the group's median score of 77. Protein is excellent at 40% DV per 100g, with iron at a good 16% DV, and protein leads the macro breakdown at 165 calories per 100g.
Ostrich is usually formed into patties or grilled like a lean red meat despite being classified as poultry, with a 1-patty, 109g portion a typical serving. Given its rank sits well below the category median, cooked quail is a higher-scoring poultry option from the same list worth considering as a swap.
See how this score is calculated, build a plate around ostrich, ground, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | 8% |
| Total fat | 8.7 g | 11% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 71 mg | 24% |
| Sodium | 72 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 40% |
| Potassium | 291 mg | 6% |
| Calcium | 7 mg | 1% |
| Iron | 2.9 mg | 16% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | 9% |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 77 mg | 26% |
| Sodium | 78 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 44% |
| Potassium | 317 mg | 7% |
| Calcium | 7.6 mg | 1% |
| Iron | 3.2 mg | 18% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 174481Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Quail, cooked, total edibleDensity 63 vs 62Quail, meat and skin, rawDensity 64 vs 62Dove, cooked (includes squab)Density 65 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
Ground ostrich handles much like ground beef and works well in burgers, meatballs, chili, and stir-fry crumbles. Despite coming from a bird, its flavor and dark red color are closer to lean beef than to chicken or turkey, with a mild, slightly sweet taste that takes seasoning well, from a simple char-grilled patty to a spiced kofta shaped and skewered for the grill. Because it is lean, it can dry out quickly if overcooked, so patties are best pulled from the heat as soon as they reach a safe temperature rather than cooked well past that point, and a bit of added fat or a flavorful topping helps keep burgers juicy.
Ground ostrich is typically found frozen at specialty butchers or ordered online rather than in a standard supermarket case; keep it frozen until ready to use and thaw in the refrigerator rather than at room temperature. Sold often as patties (a typical patty runs about 109 grams), it delivers 165 calories and 20.2 grams of protein per 100 grams, with protein reaching 40% of the daily value and iron at 16%, figures that are closer to red meat than to typical poultry, making it a reasonable swap for those looking to vary their usual burger night.
Frequently asked questions about ostrich, ground
How many calories are in raw ground ostrich?
Raw ground ostrich has 165 calories per 100 grams.
Is ostrich a good source of iron?
Yes, it provides iron at 16% of the daily value per 100 grams, alongside 20.2 grams of protein.
How do you cook ground ostrich without drying it out?
Because it is very lean, it is best cooked just to a safe temperature and not held on the heat much longer, similar to lean beef.