Ostrich Fan (Raw) – Nutritional Information
Ostrich meat, particularly the fan cut, is a lean and protein-packed option that offers a rich array of essential nutrients. This exotic and flavorful meat is an excellent alternative to more common proteins like chicken or beef. Known for its tenderness and low fat content, ostrich is ideal for those looking to indulge in a healthy, yet satisfying meal.
Here’s a breakdown of the nutritional composition for raw ostrich fan meat:
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 117 kcal |
| Protein | 21.81 g |
| Total Fat | 2.65 g |
| Saturated Fat | 0.95 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 4.38 mg |
| Magnesium | 22 mg |
| Phosphorus | 211.0 mg |
| Potassium | 308.0 mg |
| Sodium | 75.0 mg |
| Zinc | 3.71 mg |
| Copper | 0.136 mcg |
| Manganese | 0.017 mg |
| Selenium | 34.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.196 mg |
| Riboflavin (Vitamin B2) | 0.288 mg |
| Niacin (Vitamin B3) | 4.722 mg |
| Vitamin B6 | 0.513 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 4.97 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Ostrich meat does not contain common allergens such as gluten, dairy, or soy, making it a great protein source for individuals with food sensitivities or allergies. However, as with any meat, it should be consumed with caution by those with specific food allergies or sensitivities, particularly to other forms of poultry or exotic meats.
Dietary Preferences
- Low Fat: Ostrich fan is a lean meat, making it suitable for low-fat or heart-healthy diets.
- High Protein: With 21.81 g of protein per 100g, this meat is an excellent choice for those following high-protein diets such as keto or paleo.
- No Carbohydrates: Ostrich fan is free from carbohydrates, making it suitable for low-carb and ketogenic lifestyles.
- Gluten-Free: Naturally free from gluten, making it safe for those with celiac disease or gluten sensitivity.
- Iron-Rich: This meat provides a significant amount of iron, beneficial for individuals prone to iron deficiency or anemia.
- Low Sodium: With only 75 mg of sodium per 100g, it fits well into low-sodium diets.
Cooking Tips and Advice
When preparing ostrich fan, consider grilling, roasting, or pan-searing for the best results. Due to its low fat content, it can dry out quickly, so it is recommended to cook it to medium-rare or medium for optimal tenderness and juiciness. Marinating the meat beforehand in a blend of olive oil, herbs, and spices can help retain moisture while enhancing the flavor. Ostrich meat is versatile and pairs well with a wide range of side dishes, from roasted vegetables to grain-based salads, providing a complete and satisfying meal.
Conclusion
Ostrich fan is an excellent source of high-quality protein, packed with essential vitamins and minerals, while being low in fat and carbohydrates. Its rich, gamey flavor and tender texture make it a unique addition to any meal. Whether you’re looking to try something new or incorporate a healthier protein into your diet, ostrich fan offers numerous benefits for health-conscious individuals.
