Ostrich round is a lean and highly nutritious cut of meat, perfect for those seeking a healthier alternative to traditional red meats. With a low fat content and high protein levels, it offers a great source of essential vitamins and minerals.
Nutritional Breakdown (per 100g of raw ostrich round):
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 21.99 g |
| Total Fat | 2.4 g |
| Saturated Fat | 0.81 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 3.54 mg |
| Magnesium | 22 mg |
| Phosphorus | 216.0 mg |
| Potassium | 315.0 mg |
| Sodium | 72.0 mg |
| Zinc | 3.8 mg |
| Copper | 0.139 mcg |
| Manganese | 0.018 mg |
| Selenium | 35.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.198 mg |
| Riboflavin (B2) | 0.29 mg |
| Niacin (B3) | 4.761 mg |
| Vitamin B6 | 0.517 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 5.01 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Ostrich round does not contain common allergens such as gluten, dairy, or nuts. However, as with any meat, it is important to ensure there are no cross-contamination risks with other allergens during preparation.
Dietary Preferences:
- High in Protein: Ideal for those on a high-protein diet, such as bodybuilders or individuals looking to increase muscle mass.
- Low in Fat: A great option for individuals on a low-fat or heart-healthy diet.
- Low-Carb: Perfect for those following ketogenic or low-carb meal plans.
- Gluten-Free: Suitable for individuals with gluten sensitivity or celiac disease.
- Paleo and Whole30 Friendly: As a lean, unprocessed meat, ostrich fits well into both paleo and Whole30 diets.
Advice:
- Cooking Tip: Ostrich round can be grilled, roasted, or pan-seared. Since it is leaner than beef, it’s important to avoid overcooking to prevent dryness. Medium-rare to medium is the best range for tenderness and flavor.
- Flavor Profile: Ostrich has a mild, slightly gamey flavor that pairs well with various herbs and spices. It can be marinated before cooking to enhance the taste and retain moisture.
- Storage: Store raw ostrich round in the refrigerator for up to 2 days or freeze for longer storage. Ensure it is tightly wrapped to prevent freezer burn.
Conclusion:
Ostrich round is an excellent choice for health-conscious individuals looking for a lean, protein-rich meat. With its minimal fat content and wealth of vitamins and minerals like iron, zinc, and B12, it offers a nutritious and flavorful alternative to traditional meats like beef or chicken. Whether you’re cooking for yourself or feeding a family, ostrich round provides an exciting and wholesome addition to any meal plan.