Ostrich, inside leg, raw
FDC 172839serving ( cooked from 4 oz raw ) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 79 · +2 vs Poultry medianOstrich inside leg scores 79 of 100, a Strong rating and rank 20 of 60 within the poultry category. It's an excellent source of protein at 45% DV and a good source of iron at 13% DV, numbers that put it closer to red meat than to typical poultry.
Ostrich is usually cooked like lean beef, pan-seared, grilled, or roasted, since despite being classified as poultry it behaves much more like a dense red meat. A serving cooked from 4 oz raw (85 g) provides 22.4 g of protein per 100 g at 111 calories, with sodium at 72 mg, so it fits a high protein plate without adding much sodium.
See how this score is calculated, build a plate around ostrich, inside leg, 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 | 111 kcal | 6% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.6 g | 3% |
| Cholesterol | 66 mg | 22% |
| Sodium | 72 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 45% |
| Potassium | 320 mg | 7% |
| Calcium | 5 mg | 0% |
| Iron | 2.3 mg | 13% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | 5% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.51 g | 3% |
| Cholesterol | 56 mg | 19% |
| Sodium | 61 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 38% |
| Potassium | 272 mg | 6% |
| Calcium | 4.3 mg | 0% |
| Iron | 2 mg | 11% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172839Original 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.
Ostrich, inside leg, cookedDensity 80 vs 79Ostrich, round, rawDensity 80 vs 79Quail, meat only, rawDensity 81 vs 79Original analysis by NutriVerdict
In the kitchen and how to use it
Ostrich meat looks and cooks much like beef despite coming from a bird; the inside leg cut is dark red, fine-grained, and very lean, with a flavor closer to lean beef or venison than to chicken or turkey. It is best cooked quickly over high heat, as a steak seared to medium-rare or sliced thin for stir-fries and fajitas, since its low fat content means it toughens fast if overcooked. Ground ostrich also works well in burgers, meatballs, or a Bolognese sauce, and the meat takes marinades readily, pairing well with red wine, garlic, and rosemary, or bolder spice rubs for grilling.
Look for ostrich meat that is deep red and firm, and handle and store it exactly as you would beef, refrigerated for a few days or frozen longer. A cooked 85-gram serving from 4 ounces raw comes to 111 calories with 22.4 grams of protein, or 45% of the daily value, and just 1.72 grams of fat, making it a lean alternative to red meat for anyone building a high-protein plate. Sodium is low at 72 milligrams per serving, and the iron content covers 13% of the daily value, so a quick-seared ostrich steak alongside vegetables makes a lean, low-sodium dinner.
Frequently asked questions about ostrich, inside leg
How many calories are in ostrich meat?
A cooked serving of ostrich inside leg (85 grams, from 4 ounces raw) has 111 calories, with 22.4 grams of protein.
Does ostrich meat taste like chicken?
No, ostrich meat is dark red and lean with a flavor closer to lean beef or venison, and it is cooked using red-meat methods.
Is ostrich a good source of protein?
Yes, ostrich inside leg provides protein at 45% of the daily value per serving while staying very low in fat.