Ostrich Ground (Cooked, Pan-Broiled) – Nutritional Profile
Ostrich is a lean, high-protein meat that offers an excellent source of essential vitamins and minerals, making it a healthy alternative to traditional red meats. When prepared by pan-broiling, ostrich ground meat retains much of its nutritional integrity while providing a rich, flavorful profile. Below is a detailed look at the nutritional information for pan-broiled ostrich ground meat, making it an ideal addition to any well-balanced diet.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 175 kcal |
| Protein | 26.15 g |
| Fat | 7.07 g |
| Saturated Fat | 1.79 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 8 mg |
| Iron | 3.43 mg |
| Magnesium | 23 mg |
| Phosphorus | 224 mg |
| Potassium | 323 mg |
| Sodium | 80 mg |
| Zinc | 4.33 mg |
| Copper | 0.136 mcg |
| Manganese | 0.017 mg |
| Selenium | 33.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.213 mg |
| Riboflavin (B2) | 0.268 mg |
| Niacin (B3) | 6.557 mg |
| Vitamin B6 | 0.501 mg |
| Folate | 14 mcg |
| Vitamin B12 | 5.74 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.24 mg |
| Vitamin D2 | 0.1 mcg |
Key Nutritional Benefits
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High Protein Content: Each 100g serving of cooked ostrich ground provides an impressive 26.15 grams of protein, making it a great option for muscle repair, growth, and overall body function. It’s an excellent choice for anyone looking to boost their protein intake without relying on fattier cuts of meat.
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Low Fat, Lean Meat: With just 7.07 grams of total fat and only 1.79 grams of saturated fat per serving, ostrich ground is considered a lean meat option. This makes it an ideal choice for those managing their fat intake or seeking healthier alternatives to beef or pork.
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Rich in Minerals: Ostrich ground is packed with essential minerals. It contains significant amounts of phosphorus (224 mg), potassium (323 mg), and zinc (4.33 mg), each playing crucial roles in maintaining bone health, nerve function, and immune system strength.
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Source of Iron: A 100g portion of ostrich ground meat provides 3.43 mg of iron, an important nutrient for transporting oxygen throughout the body and supporting energy levels. Iron from animal sources like ostrich is particularly well-absorbed by the body.
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B Vitamins: This lean meat is a good source of B vitamins, including niacin (6.557 mg), vitamin B6 (0.501 mg), and vitamin B12 (5.74 mcg). These vitamins are vital for maintaining healthy metabolism, promoting nerve function, and supporting red blood cell production.
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Low in Carbohydrates: With 0 grams of carbohydrates, fiber, and sugar, ostrich ground is suitable for those following low-carb, keto, or paleo diets. It fits seamlessly into a variety of dietary preferences that emphasize protein and fat over carbohydrates.
Allergen Information
Ostrich ground meat is naturally free from common allergens like dairy, gluten, and soy. However, as with any food, individuals with specific allergies or sensitivities should always check for cross-contamination risks, especially if the product is processed or prepared in facilities that also handle other allergens.
Dietary Preferences
Ostrich meat is an excellent choice for many dietary plans, including:
- Keto Diet: With virtually no carbohydrates and a high protein-to-fat ratio, ostrich ground is ideal for ketogenic diets.
- Paleo: Being a naturally lean animal meat, ostrich ground aligns well with paleo eating principles.
- Gluten-Free: This product is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
- Low-Carb: Ostrich ground contains no carbohydrates, making it a perfect option for those following low-carb or diabetic-friendly diets.
- High-Protein Diets: Given its high protein content, ostrich ground is ideal for muscle-building diets, athletes, and active individuals.
Cooking Advice
Pan-broiling is a simple and effective way to cook ostrich ground meat. Since it’s lean, avoid overcooking it, as it can dry out. Keep the heat medium to medium-high, and cook for about 3-4 minutes per side or until it reaches your preferred level of doneness. For added flavor, you can season it with a pinch of salt, black pepper, garlic powder, or herbs of your choice. Consider serving it as a healthy burger patty, in a taco, or alongside roasted vegetables for a nutritious meal.
Conclusion
Ostrich ground meat is an excellent addition to any diet, offering a healthy, lean alternative to more traditional meats. Packed with protein, low in fat, and rich in vitamins and minerals, it supports a wide range of nutritional needs. Whether you’re following a low-carb, high-protein, or nutrient-dense eating plan, ostrich is versatile enough to fit into many meals while providing a flavorful and healthy source of nourishment.
