Ostrich, top loin, raw
FDC 174489serving (cooked from 4 oz raw) (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 77 · +0 vs Poultry medianOstrich top loin scores 77 of 100, sitting right at the Poultry category's median and ranking 28 of 60. It's excellent for protein at 43% DV, with a good showing of iron at 17% DV, all within a lean 119 calories per 100 g raw.
This cut is typically pan-seared or grilled quickly like a beef steak rather than treated like poultry, since it's notably lean, with a 4 oz raw portion (85 g cooked serving) working well as a straightforward protein centerpiece. As a raw cut, it should be cooked to a safe internal temperature before serving.
See how this score is calculated, build a plate around ostrich, top loin, 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 | 119 kcal | 6% |
| Total fat | 3 g | 4% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 75 mg | 25% |
| Sodium | 81 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 22 g | 43% |
| Potassium | 312 mg | 7% |
| Calcium | 6 mg | 0% |
| Iron | 3.1 mg | 17% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | 5% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 64 mg | 21% |
| Sodium | 69 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 37% |
| Potassium | 265 mg | 6% |
| Calcium | 5.1 mg | 0% |
| Iron | 2.7 mg | 15% |
| 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 174489Original 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, ground, cooked, pan-broiledDensity 78 vs 77Ostrich, outside strip, cookedDensity 78 vs 77Ostrich, oyster, cookedDensity 78 vs 77Original analysis by NutriVerdict
In the kitchen and how to use it
Ostrich top loin is a lean red meat from a bird, with a deep red color and a flavor and texture closer to beef tenderloin than to chicken. It is best treated like a steak rather than poultry, seared hot and fast in a pan or on the grill and served medium-rare to medium, since its very low fat content means it toughens quickly if cooked past that point. Simple preparations let the meat speak for itself, whether that is a salt and cracked pepper crust, a rosemary and garlic marinade, or a red wine pan sauce finished with butter, and it slices neatly for plating alongside roasted vegetables or a simple salad.
Buy it from a specialty butcher or online supplier, looking for a deep red color with no graying, and keep it refrigerated and cook within a day or two, or freeze for longer storage, thawing it slowly in the refrigerator before cooking. At 119 calories per 100 grams, with 21.7 grams of protein and just 2.95 grams of fat, it is a lean alternative to a traditional beef steak, delivering about 43 percent of the Daily Value for protein and 17 percent for iron, so it fits well into a meal built around a quick-seared, steak-style main without much added fat.
Frequently asked questions about ostrich, top loin
How many calories are in ostrich top loin?
It has 119 calories per 100 grams, cooked from a 4 ounce raw portion.
Is ostrich meat high in protein?
Yes, a 100 gram serving provides 21.7 grams of protein, about 43 percent of the Daily Value.
How should ostrich loin be cooked?
Like a lean steak, it is best seared or grilled quickly to medium-rare, since its low fat content means it toughens if cooked further.