Ostrich Inside Leg (Cooked) – Nutritional Information
Ostrich meat, specifically the inside leg cut, is a highly nutritious and lean source of protein. Known for its tender texture and rich flavor, it is a popular alternative to other red meats. Below is the comprehensive nutritional breakdown of cooked ostrich inside leg:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 141 kcal |
| Protein | 29.01 g |
| Fat | 1.94 g |
| Saturated Fats | 0.7 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 3.12 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 244.0 mg |
| Potassium | 352.0 mg |
| Sodium | 83.0 mg |
| Zinc | 4.71 mg |
| Copper | 148.0 mcg |
| Manganese | 0.018 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.237 mg |
| Riboflavin (B2) | 0.298 mg |
| Niacin (B3) | 7.274 mg |
| Vitamin B6 | 0.555 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 6.36 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Ostrich inside leg is naturally free from common allergens like dairy, gluten, and nuts, making it a suitable protein source for individuals with food sensitivities. However, as with any meat, it is recommended to check for possible cross-contamination during processing if you have specific allergen concerns.
Dietary Preferences
- High in Protein: Ostrich meat is an excellent choice for those seeking a lean, high-protein option. It’s particularly beneficial for muscle building and repair.
- Low in Fat: With only 1.94 g of fat per 100g serving, it is a suitable choice for those following low-fat diets or those watching their caloric intake.
- No Carbohydrates: With zero carbs and fiber, ostrich meat fits well into ketogenic, low-carb, or paleo diets.
- Rich in Iron and Zinc: These essential minerals are crucial for maintaining healthy blood and supporting immune function.
- Suitable for Iron and Vitamin B12 Deficiency: The high content of iron and vitamin B12 makes ostrich a good meat choice for individuals dealing with anemia or those on a meat-based diet for B12 intake.
Advice and Preparation
Ostrich meat is leaner than many other meats, which means it can dry out more easily during cooking. To achieve the best results, cook ostrich inside leg quickly over high heat, whether grilling, broiling, or pan-searing. Avoid overcooking to preserve its tenderness and rich flavor. Marinating the meat beforehand can help enhance its moisture retention.
Conclusion
Ostrich inside leg is a nutrient-dense, protein-packed option with minimal fat, making it a healthy addition to any diet. Whether you’re looking to reduce fat intake or simply seek an alternative to traditional red meats, ostrich offers a satisfying and versatile choice. Ideal for those following high-protein or low-carb diets, it provides a wealth of vitamins and minerals, including iron, zinc, and B-vitamins, supporting overall health and wellness.
