Ostrich, oyster, cooked
FDC 172843serving ( 3 oz ) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +1 vs Poultry medianCooked ostrich oyster reaches 78 of 100, a Strong score that ranks 25th of 60 in the Poultry category, just above the group's median of 77. It's an excellent protein source at 58% DV and supplies iron at 27% DV, numbers that put this flightless-bird cut closer to lean beef than to typical poultry, at 159 calories per 100 g.
Ostrich is farmed specifically for its lean red meat, and the oyster cut cooks quickly on a hot pan or grill since it dries out if overcooked given its low fat content. A 3 oz serving (85 g) has no flagged nutrients to limit, making it a reasonable option for anyone rotating red-meat-style flavour without the higher fat of many beef cuts.
See how this score is calculated, build a plate around ostrich, oyster, 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 | 159 kcal | 8% |
| Total fat | 4 g | 5% |
| Saturated fat | 1.7 g | 8% |
| Cholesterol | 90 mg | 30% |
| Sodium | 81 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 29 g | 58% |
| Potassium | 409 mg | 9% |
| Calcium | 6 mg | 0% |
| Iron | 4.9 mg | 27% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.23 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | 7% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 77 mg | 26% |
| Sodium | 69 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 49% |
| Potassium | 348 mg | 7% |
| Calcium | 5.1 mg | 0% |
| Iron | 4.2 mg | 23% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172843Original 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.
Emu, oyster, rawDensity 78 vs 78Emu, ground, rawDensity 78 vs 78Ostrich, outside leg, rawDensity 79 vs 78Original analysis by NutriVerdict
In the kitchen and how to use it
Ostrich meat looks and cooks like beef despite coming from a bird, deep red with a firm, fine grain and a flavor that is mild and slightly sweet compared with red meat from cattle, and the oyster is its most tender cut. It takes well to quick, high-heat methods like pan-searing or grilling to medium-rare, sliced thin for a carpaccio-style starter with olive oil and shaved cheese, or served whole with a red wine reduction, peppercorn sauce, or herb butter the way a filet mignon might be plated at a restaurant. A short rest before slicing helps keep the juices in rather than on the cutting board.
Keep cooked ostrich oyster refrigerated and use it promptly within a couple of days, and when cooking from raw, sear it hot and fast rather than cooking it through slowly, since its very low fat content means it can dry out quickly past medium doneness. A 3 oz (85 g) cooked serving has 159 calories and just 3.97 g of fat, while supplying 28.8 g of protein, 58% of the Daily Value, and 27% DV iron, making it a lean way to serve a steak-like cut at the center of a plate alongside roasted vegetables or a simple salad.
Frequently asked questions about ostrich, oyster
How many calories are in cooked ostrich oyster?
A 3 oz (85 g) serving has 159 calories.
Is ostrich a good source of protein?
Yes, this cut provides 28.8 g of protein per serving, 58% of the Daily Value.
How should ostrich oyster be cooked?
Sear or grill it quickly to medium-rare, similar to a beef filet, since its low fat content means it can dry out if cooked past medium.