Ostrich Tenderloin (Raw) – Nutritional Information & Ingredients
Ostrich tenderloin is a lean and highly nutritious protein option, making it a great choice for health-conscious individuals and those seeking a rich, flavorful alternative to traditional meats. As an exotic meat, ostrich offers a distinct taste and texture, often compared to beef, but with a much lower fat content. Below is a detailed breakdown of its nutritional profile, highlighting its impressive array of vitamins and minerals, making it a wonderful addition to various culinary creations.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 123 kcal |
| Protein | 22.07 g |
| Total Fat | 3.19 g |
| Saturated Fat | 1.17 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 4.88 mg |
| Magnesium | 22 mg |
| Phosphorus | 220 mg |
| Potassium | 320 mg |
| Sodium | 86.0 mg |
| Zinc | 3.87 mg |
| Copper | 0.141 mcg |
| Manganese | 0.018 mg |
| Selenium | 36.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.198 mg |
| Riboflavin (B2) | 0.291 mg |
| Niacin (B3) | 4.778 mg |
| Vitamin B6 | 0.519 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 5.03 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
- High Protein Content: At 22.07 grams of protein per 100 grams, ostrich tenderloin is an excellent source of high-quality protein, which is essential for muscle growth and repair, making it a great option for athletes and anyone looking to maintain a healthy diet.
- Low in Fat: With just 3.19 grams of total fat and only 1.17 grams of saturated fat, ostrich tenderloin is a lean cut of meat. This makes it a heart-healthy option for those watching their fat intake.
- Rich in Iron: Ostrich is a great source of iron, with 4.88 milligrams per 100 grams. This helps in the formation of red blood cells and supports overall energy levels.
- High in Essential Minerals: It provides significant amounts of phosphorus (220 mg), potassium (320 mg), and zinc (3.87 mg), all of which play vital roles in bone health, muscle function, and immune support.
- Vitamin B12: With 5.03 micrograms of vitamin B12, ostrich tenderloin is a powerful source of this essential nutrient, which is crucial for nerve function and the production of red blood cells.
- Rich in Niacin (B3): At 4.778 mg, niacin in ostrich meat helps to support digestive health and energy metabolism.
Health Benefits:
- Heart Health: The low fat content, along with the presence of essential nutrients like potassium and magnesium, contributes to better heart health. Ostrich tenderloin is also an excellent choice for individuals seeking to reduce their intake of saturated fats.
- Weight Management: Due to its lean profile, ostrich meat is a great option for those looking to maintain or lose weight without sacrificing protein intake.
- Bone and Muscle Support: With a good amount of phosphorus, zinc, and magnesium, this meat supports healthy bones and muscles, making it ideal for those who engage in physical activities.
- Energy Boosting: The combination of high protein and iron content makes ostrich tenderloin a great choice for maintaining energy levels throughout the day.
Allergen Information:
- No Common Allergens: Ostrich tenderloin does not contain any of the common allergens, such as gluten, dairy, eggs, or soy, making it suitable for those with specific food sensitivities or allergies.
- Cross-contamination Risks: As with any meat, be sure to check for cross-contamination if you are preparing other types of protein in the same kitchen, particularly for those with severe allergies to other meats.
Dietary Preferences:
- Keto-Friendly: With a low carbohydrate content, ostrich tenderloin fits well within ketogenic diets.
- Paleo-Friendly: As a natural, minimally processed protein, it aligns perfectly with a paleo diet, which focuses on whole foods.
- High-Protein Diets: Due to its rich protein content, ostrich tenderloin is an excellent addition to high-protein, muscle-building diets.
- Gluten-Free: Ostrich meat is naturally free from gluten, making it a great option for those with celiac disease or gluten sensitivity.
Cooking Tips:
- Grilling or Pan-Searing: Ostrich tenderloin can be grilled or pan-seared to perfection. Cook it to medium-rare or medium for optimal tenderness and juiciness.
- Marinating: Marinate ostrich tenderloin in your favorite marinade to enhance its flavor. Consider using a mixture of olive oil, garlic, and herbs like rosemary or thyme for an aromatic touch.
- Quick Cooking: Due to its lean nature, ostrich tenderloin cooks quickly. Be cautious not to overcook it, as it can become tough and dry. A cooking time of 4-5 minutes per side on medium-high heat is usually sufficient.
- Resting: Let the meat rest for a few minutes after cooking to allow the juices to redistribute, ensuring a moist and flavorful meal.
Conclusion:
Ostrich tenderloin is a fantastic, nutrient-packed alternative to more common meats. Its high protein, low fat, and rich mineral content make it a versatile and healthy option for a wide range of diets. Whether grilled, seared, or used in stews and roasts, ostrich tenderloin brings a distinct, flavorful, and healthy twist to any meal. Whether you are a fitness enthusiast, a health-conscious eater, or someone seeking to try something new, ostrich tenderloin is an excellent choice to include in your culinary repertoire.
