Ostrich, outside strip, cooked
FDC 174486serving ( 3 oz ) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +1 vs Poultry medianThe outside strip cut of cooked ostrich scores 78 of 100, ranking 26th of 60 in the Poultry category and sitting just above the category's median of 77. Protein comes in excellent at 57% DV alongside iron at 24% DV, for 156 calories per 100 g, figures that track closely with its oyster and ground counterparts from the same bird.
This strip is generally grilled or pan-fried whole and sliced afterward, much like a beef strip steak, and benefits from a short cooking time since ostrich meat toughens quickly past medium. A 3 oz serving (85 g) carries no flagged nutrients to limit, and it works as a swap for red meat in dishes built around a seared, sliced protein.
See how this score is calculated, build a plate around ostrich, outside strip, 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 | 156 kcal | 8% |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 93 mg | 31% |
| Sodium | 72 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 29 g | 57% |
| Potassium | 367 mg | 8% |
| Calcium | 5 mg | 0% |
| Iron | 4.3 mg | 24% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | 7% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 79 mg | 26% |
| Sodium | 61 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 49% |
| Potassium | 312 mg | 7% |
| Calcium | 4.3 mg | 0% |
| Iron | 3.7 mg | 20% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174486Original 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, oyster, cookedDensity 78 vs 78Emu, oyster, rawDensity 78 vs 78Emu, ground, rawDensity 78 vs 78Original analysis by NutriVerdict
In the kitchen and how to use it
The outside strip is a leaner, steak-like cut similar in shape and grain to a beef strip steak, and it is typically grilled or pan-seared quickly over high heat, then sliced against the grain for sandwiches piled with caramelized onions, tossed into salads while still warm, or cut into strips for a quick stir-fry with vegetables. Its flavor and dark red color resemble lean beef more than poultry, so it takes well to the same seasonings home cooks already reach for, from a simple salt-and-pepper crust to garlic-and-herb marinades or a coffee-and-chile rub, and it plates well next to the same sides that suit a beef steak dinner, from roasted potatoes to a green salad.
Buy ostrich from a reputable supplier, keep it refrigerated, and cook it over high heat to medium-rare or medium rather than well done, since like other ostrich cuts it is very lean and can toughen quickly if overcooked. A 3 oz (85 g) cooked serving has 156 calories and 3.83 g of fat, with 28.6 g of protein, 57% of the Daily Value, and 24% DV iron, making it a lean strip-steak alternative for a protein-focused dinner without the marbling of a traditional beef cut, and a way to keep a steak night lower in saturated fat.
Frequently asked questions about ostrich, outside strip
How many calories are in cooked ostrich outside strip?
A 3 oz (85 g) serving has 156 calories.
Is ostrich outside strip a good source of iron?
Yes, it provides 24% of the Daily Value for iron along with 57% DV protein.
What does ostrich outside strip pair well with?
Since it eats like a lean beef strip steak, it pairs well with garlic and herb marinades, grilled vegetables, or a simple pan sauce.