Ostrich, round, raw
FDC 172844serving (cooked from 4 oz raw) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 80 · +3 vs Poultry medianRaw ostrich round posts a Strong 80 of 100, placing 18th of 60 in Poultry, with protein at 44% DV and iron at 20% DV as its standout figures per 100 g.
Ostrich is farmed as a red meat alternative within the poultry category and is typically pan-seared or grilled quickly like a lean steak rather than roasted whole. A serving cooked from 4 oz raw (85 g) works well served rare to medium, since, like other very lean meats, it toughens quickly if cooked past that point, so a hot, fast sear tends to work better than slow cooking.
See how this score is calculated, build a plate around ostrich, round, 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 | 116 kcal | 6% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.81 g | 4% |
| Cholesterol | 71 mg | 24% |
| Sodium | 72 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 44% |
| Potassium | 315 mg | 7% |
| Calcium | 5 mg | 0% |
| Iron | 3.5 mg | 20% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.69 g | 3% |
| Cholesterol | 60 mg | 20% |
| Sodium | 61 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 37% |
| Potassium | 268 mg | 6% |
| Calcium | 4.3 mg | 0% |
| Iron | 3 mg | 17% |
| 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 172844Original 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, meat only, rawDensity 81 vs 80Ostrich, inside strip, rawDensity 81 vs 80Ostrich, tenderloin, rawDensity 81 vs 80Original analysis by NutriVerdict
In the kitchen and how to use it
Ostrich is technically poultry but cooks and tastes like a very lean red meat, closer to beef tenderloin than chicken, with a fine grain and mild, slightly sweet flavor. The round cut is best treated like a lean beef round or top sirloin: seared quickly over high heat to medium-rare, sliced thin against the grain, or marinated before grilling, since its low fat content means it toughens fast if cooked past medium. It also grinds well for burgers, often blended with a little added fat, and is used in some cuisines dried into biltong or jerky, or cubed for skewers alongside peppers and onions on the grill.
Buy ostrich from a specialty butcher or online game supplier, keep it refrigerated, and cook it soon after purchase since lean cuts do not keep as long as fattier meats. A serving cooked from 4 ounces raw (85 g) has 116 calories and 2.4 g of fat, with 22 g of protein, 44% of the daily value, plus 20% of the daily value for iron and no sugar. It is a lean, high-protein option for anyone building a meal around a beef-style cut without the marbling, best kept to medium-rare and rested briefly before slicing thin across the grain to keep every bite tender.
Frequently asked questions about ostrich, round
How many calories are in ostrich meat?
A serving cooked from 4 ounces raw (85 g) has 116 calories and 22 g of protein.
How should ostrich be cooked?
Like a lean beef round, sear it quickly to medium-rare since its low fat content makes it toughen if cooked further.
Is ostrich a good source of iron?
Yes, that serving provides 20% of the daily value for iron.