Ostrich: Nutrition Facts
Generic food Poultry
Ostrich contains 174 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 235 kcal.
Roughly 62% of its calories come from protein, with 38% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for turkey, duck, other poultry on FoodFactly (189 kcal per 100 g).
100 g provides 237% of the Daily Value for Vitamin B12, 60% of the Daily Value for selenium and 41% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 174 kcal | |
| Total fat C | 7 g | 9% |
| Saturated fat C | 1.8 g | 9% |
| Cholesterol C | 82 mg | 27% |
| Sodium C | 402 mg | 17% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 25.9 g | 52% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.24 mg | 2% |
| Vitamin K C | 3.5 µg | 3% |
| Thiamin (B1) C | 0.21 mg | 18% |
| Riboflavin (B2) C | 0.27 mg | 20% |
| Niacin (B3) C | 6.5 mg | 41% |
| Vitamin B6 C | 0.5 mg | 29% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 C | 5.7 µg | 237% |
| Choline C | 65.2 mg | 12% |
| Calcium C | 8 mg | 0.6% |
| Iron C | 3.4 mg | 19% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 222 mg | 18% |
| Potassium C | 320 mg | 7% |
| Zinc C | 4.3 mg | 39% |
| Copper C | 0.14 mg | 15% |
| Selenium C | 33.2 µg | 60% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 62%
- Fat 38%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein25.9 gbelow the median for turkey, duck, other poultry (median 26.9 g)
- Fat7 gbelow the median for turkey, duck, other poultry (median 8.5 g)
- Saturated fat1.8 gbelow the median for turkey, duck, other poultry (median 2.3 g)
- Sodium402 mgbelow the median for turkey, duck, other poultry (median 442 mg)
- Protein per 100 kcal14.9 gprotein density, useful for comparing foods with different calorie levels
- Water66.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.1 g |
|---|---|
| Polyunsaturated fat C | 0.73 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.63 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.04 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.39 g |
| MUFA 18:1 C | 1.8 g |
| PUFA 18:3 C | 0.045 g |
| PUFA 20:4 C | 0.057 g |
| MUFA 16:1 C | 0.34 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.024 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 66.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 14 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Ostrich
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ostrich, inside leg, raw Raw | 111 | 22.4 g | 0 g | 1.7 g |
| Ostrich, inside leg, cooked Cooked | 141 | 29 g | 0 g | 1.9 g |
| Ostrich, inside strip, raw Raw | 127 | 23.7 g | 0 g | 2.9 g |
| Ostrich, inside strip, cooked Cooked | 164 | 29.4 g | 0 g | 4.3 g |
| Ostrich, oyster, cooked Cooked | 159 | 28.8 g | 0 g | 4 g |
| Ostrich, round, raw Raw | 116 | 22 g | 0 g | 2.4 g |
| Ostrich, tenderloin, raw Raw | 123 | 22.1 g | 0 g | 3.2 g |
| Ostrich, tip trimmed, raw Raw | 114 | 21.9 g | 0 g | 2.3 g |
| Ostrich, ground, raw Raw | 165 | 20.2 g | 0 g | 8.7 g |
| Ostrich, ground, cooked, pan-broiled Cooked | 175 | 26.2 g | 0 g | 7.1 g |
| Ostrich, fan, raw Raw | 117 | 21.8 g | 0 g | 2.7 g |
| Ostrich, outside leg, raw Raw | 115 | 22.9 g | 0 g | 2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turkey, light meat, skin eaten | 169 | 28.3 g | 0.03 g | 5.6 g |
| Turkey, neck | 161 | 22.3 g | 0 g | 7.3 g |
| Turkey, back | 203 | 25.6 g | 0 g | 11.3 g |
| Turkey, ground | 211 | 26.9 g | 0 g | 11.5 g |
| Turkey, NFS | 139 | 28.8 g | 0 g | 2.1 g |
| Turkey, light meat, skin not eaten | 139 | 28.8 g | 0 g | 2.1 g |
| Turkey, diced, light and dark meat, seasoned | 138 | 18.7 g | 1 g | 6 g |
| Turkey, whole, giblets, cooked, simmered Cooked | 173 | 26.4 g | 0 g | 6.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in ostrich?
100 g of ostrich has 174 kcal. 1 cup (135 g): about 235 kcal.
Is ostrich high in protein?
Ostrich contains 25.9 g of protein per 100 g (52% of the 50 g Daily Value), or 35 g in 1 cup (135 g). About 62% of its calories come from protein. Compared with other turkey, duck, other poultry, that is below the median (median 26.9 g).
How many carbs are in ostrich?
Ostrich has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in ostrich?
Ostrich contains 7 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does ostrich contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (237% DV), selenium (60% DV), Niacin (B3) (41% DV), zinc (39% DV) and Vitamin B6 (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in ostrich?
100 g contains 402 mg of sodium, 17% of the 2,300 mg Daily Value.
Does ostrich have the same nutrition not specified and raw?
No. Per 100 g, ostrich has 174 kcal, while ostrich, inside leg, raw has 111 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705928. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.