Ostrich Outside Leg (Raw) – Nutritional Information & Details
Ostrich meat is a unique and nutrient-dense option for those seeking a lean, flavorful protein source. The outside leg cut of ostrich is particularly renowned for its tenderness and robust flavor, offering an excellent alternative to more common meats such as beef or chicken. Known for its health benefits, ostrich is rich in protein and essential minerals while being low in fat, making it an ideal choice for a variety of diets.
Nutritional Profile
Here’s a detailed breakdown of the nutritional content of raw ostrich outside leg, which is perfect for those looking to boost their protein intake without compromising on taste or health goals.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 115.0 kcal |
| Protein | 22.86 g |
| Fat | 1.96 g |
| Saturated Fat | 0.61 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 2.65 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 221.0 mg |
| Potassium | 322.0 mg |
| Sodium | 90.0 mg |
| Zinc | 3.89 mg |
| Copper | 0.142 mcg |
| Manganese | 0.018 mg |
| Selenium | 36.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.205 mg |
| Riboflavin (B2) | 0.302 mg |
| Niacin (B3) | 4.949 mg |
| Vitamin B6 | 0.537 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 5.21 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits of Ostrich Meat
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High-Quality Protein: At 22.86 grams of protein per 100 grams, ostrich outside leg provides a substantial amount of this essential nutrient, which is crucial for muscle growth, repair, and overall body function.
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Low in Fat: With only 1.96 grams of total fat and just 0.61 grams of saturated fat per 100 grams, ostrich is an excellent choice for those looking to manage their fat intake while still enjoying a hearty, flavorful meal.
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Rich in Essential Minerals: Ostrich meat is a powerhouse of minerals like iron, zinc, phosphorus, and magnesium. These nutrients support various bodily functions, including immune health, bone strength, and red blood cell production.
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B-Vitamins: This cut of ostrich is a good source of B-vitamins, including niacin (B3), riboflavin (B2), and vitamin B12. These vitamins are vital for energy metabolism, nerve function, and overall vitality.
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Low in Carbohydrates: With no carbohydrates or sugar, ostrich is an excellent option for those following low-carb or ketogenic diets.
Allergen Information
Ostrich meat, like other poultry, is generally considered hypoallergenic for most people, as it does not contain common allergens such as gluten, dairy, or nuts. However, it is always advisable to check for specific sensitivities or allergies before consumption, especially if you’re introducing ostrich meat to your diet for the first time.
Dietary Preferences
- Low-Carb & Keto-Friendly: Ostrich meat is an excellent choice for those following a low-carb or ketogenic diet, as it contains no carbohydrates or sugars.
- High-Protein Diets: Due to its high protein content, ostrich is perfect for those on high-protein diets, such as athletes, bodybuilders, or individuals seeking to maintain or build lean muscle.
- Paleo & Whole30: As a naturally lean meat, ostrich is compatible with Paleo and Whole30 diets, which emphasize whole, unprocessed foods.
- Gluten-Free: Ostrich meat is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
Culinary Tips & Preparation Advice
Ostrich meat, particularly the outside leg cut, is incredibly versatile and can be cooked in many different ways, from grilling to roasting or pan-searing. Since it is lean, it’s important not to overcook ostrich, as it can become dry if left on the heat for too long. Cooking it to medium-rare or medium is typically recommended for optimal tenderness and flavor. Here are some preparation tips:
- Grilling: Ostrich is excellent when grilled. Marinate it in olive oil, garlic, and herbs for added flavor before grilling to medium-rare.
- Pan-Seared: Heat a skillet with a small amount of oil, season the meat, and sear each side for 2-3 minutes, depending on thickness. Finish by roasting it in the oven if needed.
- Roasting: For larger cuts, roasting at a high temperature (around 375°F or 190°C) for about 25 minutes can help retain moisture while developing a crispy exterior.
Conclusion
Ostrich outside leg is a nutritious and flavorful alternative to traditional meats. With its high protein, low-fat content, and abundance of essential vitamins and minerals, it is an ideal choice for a variety of dietary needs. Whether you’re looking for a lean protein source for muscle building, following a low-carb or gluten-free diet, or simply seeking a delicious meal with a rich, savory flavor, ostrich meat is sure to meet your culinary desires.
