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Food

Ostrich

Foods / Ostrich

About This Food

Description

Ostrich is becoming more and more popular across the U.S., with meat that can be compared in flavor and texture to very lean beef.

Ostrich comes in a variety of cuts, including prime steaks, filets, sausages, burgers, and diced. It can be substituted for beef, pork, lamb, turkey, or chicken in virtually any recipe.

Due to its low fat content, ostrich cooks faster than other meats. Steaks should be cooked medium rare to medium.

With more protein and less fat and calories than its feathered cousins, ostrich is an excellent source of iron, zinc, selenium, vitamin B6, vitamin B12 and niacin.  

Selecting & Storing

Ostrich meat is still quite rare, and can be found at specialty markets, ostrich ranches and some restaurants.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Primal Diet
  • Thyroid Diet
  • Whole Food
Benefits
Excellent Source of
  • Iron
  • Protein
  • Selenium
  • Zinc
  • VitaminB6
  • VitaminB12
  • Niacin
Good Source of
  • Thiamin
  • Riboflavin
  • Phosphorous
Preferences
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Corn
  • No Yeast
  • No Peanuts
  • No Citrus
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 3 ounce(s)

Chart Icon. View Calorie Breakdown

Calories: 103

Omega-6 / Omega-3 ratio: 18 : 1

Macronutrients
Amount
Total Fat
2.68 g
Saturated Fat
0.98 g
Monounsaturated Fat
1.03 g
Polyunsaturated Fat
0.63 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
34 g
ALA
34 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
67.2 mg
Total Carbohydrate
0 g
Net Carbohydrate
0 g
Sugars
0 g
Fiber
0 g
Protein
18.54 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0.18 IU
1%
Vitamin B6
0.44 mg
22%
Vitamin B12
4.23 mcg
70%
Vitamin K
0 mg
0%
Folate
6.72 mcg
2%
Niacin
4.01 mg
20%
Riboflavin
0.24 mg
14%
Thiamin
0.17 mg
11%
Choline
0 mg
0%
Minerals
Calcium
5.04 mg
1%
Copper
0.12 mg
6%
Iron
4.1 mg
23%
Magnesium
18.48 mg
5%
Manganese
0.02 mg
1%
Phosphorous
184.8 mg
18%
Potassium
268.8 mg
8%
Selenium
30.58 mcg
44%
Sodium
72.24 mg
3%
Zinc
3.25 mg
22%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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