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Health Benefits of Ostrich Meat

by Heaui

Ostrich meat is a highly nutritious and delicious alternative to traditional meats like beef and chicken. Ostriches are large flightless birds that are mainly found in Africa, but are also raised in other parts of the world for their meat, eggs, and feathers. Ostrich meat is becoming increasingly popular due to its unique flavor and numerous health benefits.

One of the main benefits of ostrich meat is that it is a lean protein source. According to The Spruce Eats, most of the meat is found on the thigh and hindquarter of the ostrich, with lesser amounts on the forequarter. As it is very lean meat, it can be tough if cooked too long. However, when cooked properly, it is tender and flavorful. Ostrich meat is also low in fat and calories, making it a great choice for those looking to maintain a healthy diet.

In addition to being a lean protein source, ostrich meat is also packed with vitamins and minerals. Tasting Table highlights that ostrich eggs have high amounts of magnesium, calcium, iron, and potassium, as well as a few lesser-known but equally important nutrients like riboflavin and folic acid. The meat itself is also a good source of iron, zinc, and vitamin B12. With its unique flavor and numerous health benefits, ostrich meat is definitely worth a try for those looking to switch up their protein sources.

Nutritional Profile of Ostrich Meat

Ostrich meat is a rich source of nutrients and has gained popularity among health-conscious consumers. Here are some of the key nutrients found in ostrich meat:


Ostrich meat is a great source of protein, with 100g of cooked ostrich meat containing around 28g of protein. This makes it an excellent choice for those looking to build muscle or maintain a healthy weight.


Ostrich meat is also low in fat, particularly saturated fat, which is known to increase the risk of heart disease. In fact, 100g of cooked ostrich meat contains only 2g of saturated fat. Additionally, ostrich meat contains healthy unsaturated fats, such as omega-3 and omega-6 fatty acids, which are important for brain function and heart health.

Vitamins and Minerals

Ostrich meat is a rich source of many essential vitamins and minerals. It is particularly high in iron, which is important for healthy blood cells and energy production. Ostrich meat also contains zinc, which is important for immune function, and vitamin B12, which is important for brain function and the nervous system.

Comparison with Other Meats

Compared to other meats, ostrich meat is generally lower in fat and calories, while still being a good source of protein. For example, 100g of cooked beef contains around 18g of fat and 250 calories, while the same amount of cooked ostrich meat contains only 2g of fat and 150 calories.

Comparative Health Benefits of Ostrich Meat

Ostrich meat is a healthy alternative to traditional red and poultry meats. It has a number of health benefits that make it an attractive option for those looking for a leaner, more nutritious protein source.

Versus Red Meats

Compared to red meats such as beef, ostrich meat is much lower in fat and calories. It is also lower in cholesterol and has a favorable fatty acid profile. According to a study published in the Journal of Food Science and Technology, ostrich meat has a fat content of just 1.3%, compared to 20-25% for beef. It is also higher in iron and vitamin E than beef.

Versus Poultry Meats

Compared to poultry meats such as chicken and turkey, ostrich meat is also much lower in fat and calories. It is also lower in cholesterol and sodium. According to a review published in the Journal of Food Science and Technology, ostrich meat has a fat content of just 1.3%, compared to 7-25% for chicken and turkey. It is also higher in iron and vitamin E than chicken and turkey.

In addition to its nutritional benefits, ostrich meat is also versatile and delicious. It can be prepared in a variety of ways, from grilling and roasting to sautéing and stir-frying. Its mild flavor and tender texture make it a great addition to a wide range of dishes, from burgers and tacos to stews and curries.

Potential Health Risks and Considerations

While ostrich meat can be a healthy addition to a balanced diet, there are some potential health risks and considerations to keep in mind.

Cholesterol Content

Ostrich meat is lower in fat than many other meats, but it is higher in cholesterol. A 3-ounce serving of ostrich meat contains around 58 milligrams of cholesterol, which is about 20% of the recommended daily intake. Individuals with high cholesterol levels should consume ostrich meat in moderation or avoid it altogether.

Allergies and Sensitivities

Like any other meat, ostrich meat can cause allergic reactions in some individuals. It is important to be aware of any food allergies or sensitivities before consuming ostrich meat. Additionally, ostrich meat is not recommended for individuals with gout due to its high purine content.

Sustainable Farming and Environmental Impact

Ostrich meat is known for its nutritional benefits, but it also has a positive impact on the environment. Ostrich farming is a sustainable and environmentally friendly practice that uses fewer resources than traditional livestock farming.

Compared to beef, ostrich meat requires less land, water, and feed to produce the same amount of meat. According to a study published in SpringerLink, the total input energy in ostrich and broiler systems was calculated as 150,419.81 MJ (1 …). The study also found that feed was the main factor responsible for almost all studied environmental impacts in both production systems.

Ostriches are also more efficient at converting feed into meat than other livestock, which means less waste and fewer greenhouse gas emissions. Additionally, ostriches produce less manure than cows, which reduces the risk of water pollution.

American Ostrich Farms is one example of a company that practices sustainable ostrich farming. They use natural feed and rotational grazing to promote soil health and reduce the need for chemical fertilizers. They also use solar panels and wind turbines to generate renewable energy on their farms.

Culinary Techniques for Ostrich Meat

Ostrich meat is a lean and flavorful alternative to beef and poultry. However, due to its low-fat content, it requires different cooking techniques to prevent it from becoming tough and dry. Here are two popular methods for cooking ostrich meat:

Grilling and Roasting

Grilling and roasting are great techniques for cooking ostrich steaks and fillets. Before grilling or roasting, it is recommended to marinate the meat for at least an hour to add flavor and moisture. Ostrich meat is best cooked to medium-rare to prevent it from becoming tough. To achieve medium-rare, grill or roast the meat for 3-4 minutes on each side.

Stewing and Braising

Stewing and braising are ideal techniques for cooking ostrich meat that is tougher, such as the leg and shoulder. These methods involve cooking the meat slowly in liquid to break down the tough fibers and make the meat tender. Ostrich meat can be stewed or braised with vegetables and spices to create a delicious and flavorful dish.

Popular Ostrich Meat Dishes

Ostrich meat is a healthy and delicious alternative to beef, pork, and chicken. It is low in fat, calories, and cholesterol, and high in protein, iron, and other essential nutrients. Moreover, it has a unique flavor and texture that make it suitable for various dishes, from steaks and burgers to stews and curries. In this section, we will explore some of the most popular ostrich meat dishes and how to prepare them.

Ostrich Steaks

Ostrich steaks are one of the most common and popular ways to enjoy ostrich meat. They are tender, juicy, and flavorful, and can be cooked in various ways, such as grilling, broiling, or pan-searing. To prepare ostrich steaks, you need to marinate them for at least an hour to enhance their flavor and tenderness. You can use various marinades, such as garlic, herbs, and spices, or fruit juices and wines. Then, you can grill or broil the steaks for about 5-7 minutes per side, or until they reach an internal temperature of 145°F. You can serve ostrich steaks with a side of vegetables, rice, or potatoes, and garnish them with fresh herbs or sauces.

Ostrich Burgers

Ostrich burgers are another popular and healthy way to enjoy ostrich meat. They are leaner and more flavorful than beef burgers, and can be prepared in various ways, such as grilling, pan-frying, or baking. To make ostrich burgers, you need to mix ground ostrich meat with some seasoning and binders, such as breadcrumbs, eggs, or cheese. You can also add some vegetables or fruits to the mix, such as onions, peppers, or apples. Then, you can shape the mixture into patties and grill or fry them for about 3-5 minutes per side, or until they reach an internal temperature of 160°F. You can serve ostrich burgers with a side of salad, fries, or sweet potato chips, and top them with cheese, avocado, or bacon.

Exotic Ostrich Stews

Ostrich meat is also suitable for exotic and flavorful stews and curries. You can use various spices and herbs, such as cumin, coriander, turmeric, or ginger, to create unique and aromatic dishes. To make ostrich stews, you need to cut the meat into cubes and brown them in a pot with some oil and onions. Then, you can add some vegetables, such as carrots, potatoes, or tomatoes, and some liquid, such as broth, wine, or coconut milk. You can also add some spices and herbs, such as bay leaves, thyme, or curry powder. Then, you can simmer the stew for about 1-2 hours, or until the meat is tender and the flavors are blended. You can serve ostrich stews with a side of rice, naan, or couscous, and garnish them with fresh herbs or yogurt.

Pairing Flavors and Ingredients with Ostrich Meat

When it comes to pairing flavors and ingredients with ostrich meat, it’s important to keep in mind that this lean and tender meat has a unique taste that can be complemented by a variety of seasonings and sauces. Here are some ideas for enhancing the flavor of ostrich meat:

Herbs and Spices

Ostrich meat has a mild flavor that can be enhanced with a variety of herbs and spices. Some popular options include:

  • Rosemary: This herb has a strong, earthy flavor that pairs well with the rich flavor of ostrich meat. Try rubbing fresh rosemary onto the meat before cooking or adding it to a marinade.
  • Thyme: Thyme has a subtle, sweet flavor that can bring out the natural sweetness of ostrich meat. It also has a slightly floral aroma that can add depth to the flavor.
  • Garlic: Garlic is a versatile ingredient that can add a savory, slightly spicy flavor to ostrich meat. Try rubbing minced garlic onto the meat before cooking or adding it to a marinade.

Sauces and Marinades

Another way to add flavor to ostrich meat is by using sauces and marinades. Here are some options to try:

  • Balsamic Reduction: A balsamic reduction is a sweet and tangy sauce that pairs well with the mild flavor of ostrich meat. Simply simmer balsamic vinegar until it thickens and becomes syrupy, then drizzle it over the cooked meat.
  • Teriyaki Marinade: Teriyaki marinade is a sweet and savory sauce that can add depth to the flavor of ostrich meat. Combine soy sauce, brown sugar, garlic, ginger, and sesame oil in a bowl, then marinate the meat for several hours before cooking.
  • Chimichurri Sauce: Chimichurri is a tangy and herbaceous sauce that can add a bright, fresh flavor to ostrich meat. Combine parsley, cilantro, garlic, red pepper flakes, olive oil, and red wine vinegar in a blender or food processor, then spoon the sauce over the cooked meat.

Where to Source Quality Ostrich Meat

Ostrich meat is not as widely available as other meats such as beef, chicken, or pork, but it is becoming more popular due to its health benefits and unique flavor. Here are some ways to source quality ostrich meat:

  • Online retailers: Many online retailers specialize in selling ostrich meat, and they can ship it directly to your doorstep. This is a convenient option for those who do not have access to a local source of ostrich meat. Some reputable online retailers include Exotic Meat Market and Fossil Farms.
  • Local farms: Some local farms raise ostriches and sell their meat directly to consumers. This is a great way to support local agriculture and ensure that you are getting fresh, high-quality meat. To find a local farm that sells ostrich meat, check with your local farmer’s market or do a search online for “ostrich farm near me”.
  • Specialty meat markets: Some specialty meat markets may carry ostrich meat, especially those that focus on exotic meats. These markets may also be able to special order ostrich meat for you if it is not regularly stocked.

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