Ostrich, tenderloin, raw
FDC 172845serving (cooked from 4 oz raw) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 81 · +4 vs Poultry medianOstrich tenderloin scores 81 of 100, a Strong rating that ranks it 15th of 60 in the poultry category, ahead of most birds despite being classed alongside them. Protein reaches 44% DV and iron 27% DV, numbers that read closer to red meat than to typical poultry.
It's cooked quickly, seared, grilled or pan-fried like a lean steak, since prolonged cooking toughens the very lean flesh. A 4-ounce raw portion (85 g cooked) carries just 3.19 g of fat per 100 g, which makes fast, careful cooking more important here than with fattier, more forgiving cuts of meat.
See how this score is calculated, build a plate around ostrich, tenderloin, 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 | 123 kcal | 6% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 80 mg | 27% |
| Sodium | 86 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 44% |
| Potassium | 320 mg | 7% |
| Calcium | 6 mg | 0% |
| Iron | 4.9 mg | 27% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.21 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | 5% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.99 g | 5% |
| Cholesterol | 68 mg | 23% |
| Sodium | 73 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 38% |
| Potassium | 272 mg | 6% |
| Calcium | 5.1 mg | 0% |
| Iron | 4.1 mg | 23% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172845Original 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, top loin, cooked, broiledDensity 82 vs 81Ostrich, outside strip, rawDensity 82 vs 81Ostrich, fan, rawDensity 82 vs 81Original analysis by NutriVerdict
In the kitchen and how to use it
Ostrich tenderloin is a lean red meat, dark in color and closer in flavor and texture to beef tenderloin than to any typical poultry cut, despite coming from a bird. It's best cooked quickly over high heat, such as grilling, pan-searing or roasting to medium-rare, since its low fat content means it toughens fast if overcooked; thin cuts are also sliced for stir-fries or carpaccio-style preparations. It takes well to the same marinades, rubs and pan sauces used for beef steaks, and a quick rest after cooking helps the juices redistribute through the lean muscle.
Fresh ostrich should be kept refrigerated and used within a few days, or frozen for longer storage, and handled with the same care as other raw poultry given its bird origin. At 123 calories per cooked 4 oz portion it supplies 22.1 g of protein per 100 g, 44% DV, along with 27% DV iron, offering a lean, beef-like alternative to build a seared main course around with only 3.19 g of fat and 86 mg of sodium per 100 g. Served sliced over a simple salad or alongside roasted vegetables, it makes a lean centerpiece for a dinner plate without the fat load of a traditional beef steak.
Frequently asked questions about ostrich, tenderloin
How many calories are in ostrich tenderloin?
A cooked serving from 4 oz raw ostrich tenderloin has 123 calories, or 123 calories per 100 g.
Is ostrich a good source of iron?
Yes, ostrich tenderloin provides 27% of the daily value for iron per 100 g.
How is ostrich meat best cooked?
Because it's very lean, ostrich tenderloin is best seared or grilled quickly to medium-rare rather than cooked well done, which can toughen it.