Ostrich, oyster, raw
FDC 174487serving ( cooked from 4 oz raw) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · -1 vs Poultry medianThe oyster cut from ostrich is a genuinely lean red meat option: at 125 calories per 100 grams it earns a Nutrient Density Score of 76 of 100, a Strong result and rank 32 of 60 in the Poultry category. Protein is the headline nutrient here, delivering 43% of the Daily Value, with iron close behind at 21%, both in the excellent tier.
Ostrich is prepared much like lean beef or venison, seared quickly or grilled to avoid drying it out, since it carries very little fat; a standard serving works out to about 85 grams, roughly what comes from 4 ounces raw. It is a specialty cut best sourced from a butcher who stocks game meats rather than a regular supermarket, and its score sits just under the category's median of 77, placing it in the middle of the Poultry pack.
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 | 125 kcal | 6% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 73 mg | 24% |
| Sodium | 83 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 43% |
| Potassium | 297 mg | 6% |
| Calcium | 6 mg | 0% |
| Iron | 3.9 mg | 21% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | 5% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 62 mg | 21% |
| Sodium | 71 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 37% |
| Potassium | 252 mg | 5% |
| Calcium | 5.1 mg | 0% |
| Iron | 3.3 mg | 18% |
| Magnesium | 18 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 174487Original 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.
Turkey, ground, fat free, rawDensity 77 vs 76Ostrich, inside strip, cookedDensity 77 vs 76Ostrich, tip trimmed, cookedDensity 77 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Ostrich is a red meat despite coming from a bird, with a taste and dense texture closer to lean beef than to chicken or turkey. The oyster cut sits near the thigh and is prized for being tender enough to cook quickly, whether pan-seared, grilled, or sliced thin for stir-fries. Because it's very lean, it cooks fastest over high heat for a short time and toughens if pushed past medium doneness, so many cooks treat it like a good steak: a hard sear on each side, a short rest, then slicing against the grain. It takes well to bold marinades, red wine reductions, and peppercorn crusts, and pairs naturally with root vegetables or mushrooms.
Buy ostrich from a butcher or specialty supplier and keep it refrigerated, cooking or freezing it within a couple of days like any raw meat. A cooked 85g serving supplies 21.6g of protein for just 125 calories, with only 83mg of sodium and 3.67g of fat, so it fits well as the centerpiece of a plate where the goal is a lean protein without a heavy fat load. It also delivers 21% of the Daily Value for iron, which is typical of a red meat rather than a poultry meat.
Frequently asked questions about ostrich, oyster
Is ostrich meat considered red meat or poultry?
Although ostrich is a bird, its meat is classified as red meat and has a texture and iron content closer to beef than chicken.
How many calories are in ostrich meat?
A cooked 85 gram serving of ostrich oyster meat has about 125 calories and 21.6g of protein.
How do you cook ostrich without it becoming tough?
Because it's very lean, ostrich is best seared quickly over high heat and served no more than medium, similar to how a lean steak is handled.