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Ostrich Steak
Meats
Nutri-ScoreA

Ostrich Steak

Struthio camelus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Ostrich Steak provides 143 kcal, 29g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Ostrich steak is a lean, nutrient-dense meat that is rich in protein and low in fat, making it a healthy alternative to traditional red meats. It is known for its rich flavor and tender texture.

Also known as:
Ostrich FilletOstrich Meat
Scientific NameStruthio camelus
Region of OriginAfrica
Popular Comparisons:
Ostrich SteakOstrich SteakVSAbaloneAbaloneOstrich SteakOstrich SteakVSAlligator TailAlligator TailOstrich SteakOstrich SteakVSAlligator Tail MeatAlligator Tail MeatOstrich SteakOstrich SteakVSFried Alligator Tail MeatFried Alligator Tail MeatOstrich SteakOstrich SteakVSAlpaca Loin SteakAlpaca Loin SteakOstrich SteakOstrich SteakVSSpicy Andouille SausageSpicy Andouille SausageOstrich SteakOstrich SteakVSAntelope Loin SteakAntelope Loin SteakOstrich SteakOstrich SteakVSBaconBaconOstrich SteakOstrich SteakVSApplewood Smoked BaconApplewood Smoked BaconOstrich SteakOstrich SteakVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories143 kcal
Water
73%
Fiber0g
Total32.0g
Protein
29g(91%)
Fats
3g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122 µg (83%)
Vitamin b6 (pyridoxine)0.5 mg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.5 mg (14%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, ostrich steak supports muscle growth and repair, making it an excellent choice for athletes and those looking to increase their protein intake.
✓Low in fat compared to beef, it can help in weight management while providing essential nutrients.
✓Rich in iron, it helps in the formation of red blood cells and can prevent anemia.
✓Contains B vitamins, particularly B12, which is crucial for energy metabolism and neurological function.

Possible Risks & Side Effects

!As with all meats, it should be cooked thoroughly to avoid foodborne illnesses.
!Individuals with certain allergies may need to avoid ostrich meat.

How to Prepare & Consume

Best enjoyed grilled or pan-seared to retain moisture and flavor. Marinating can enhance tenderness and taste.

Smart Selection & Storage

How to Select

Choose ostrich steaks that are bright red with minimal fat. Fresh meat should have a clean smell.

How to Store

Store in the refrigerator and use within 3-5 days or freeze for longer shelf life.

Myths vs Realities

MythOstrich meat is tough and chewy.
RealityWhen cooked properly, ostrich steak is tender and flavorful.
MythOstrich meat is unhealthy due to its red color.
RealityOstrich meat is lean and lower in fat than beef, making it a healthy choice.
MythOstrich farming is harmful to the environment.
RealityOstrich farming has a lower environmental impact compared to traditional livestock.

Healthy Recipes

Grilled Ostrich Steak with Quinoa Salad

This dish features marinated ostrich steak grilled to perfection, served alongside a refreshing quinoa salad packed with vegetables and herbs.

Ingredients
  • 2 ostrich steaks (6 oz each)
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Marinate the ostrich steaks in olive oil, lemon juice, salt, and pepper for at least 30 minutes.
  2. 2. Grill the steaks over medium-high heat for 4-5 minutes on each side for medium-rare.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, cucumber, red onion, parsley, olive oil, lemon juice, salt, and pepper. Serve with the grilled steaks.

Ostrich Steak Stir-Fry with Broccoli and Bell Peppers

A quick and colorful stir-fry featuring tender ostrich steak, vibrant vegetables, and a savory sauce, perfect for a healthy weeknight dinner.

Ingredients
  • 2 ostrich steaks, sliced thinly
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, minced
  • 2 cloves garlic, minced
  • 1 tablespoon sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat. Add garlic and ginger, sauté for 1 minute.
  2. 2. Add sliced ostrich steak and cook until browned, about 3-4 minutes.
  3. 3. Add broccoli and bell peppers, stir-fry for another 5 minutes. Stir in soy sauce and serve over brown rice.

Ostrich Steak Tacos with Avocado Salsa

Delicious ostrich steak tacos topped with a fresh avocado salsa, offering a healthy twist on a classic favorite.

Ingredients
  • 2 ostrich steaks, grilled and sliced
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, chopped
  • 1 lime, juiced
  • Salt and cilantro to taste
Instructions
  1. 1. Prepare the avocado salsa by mixing avocado, tomatoes, red onion, lime juice, salt, and cilantro in a bowl.
  2. 2. Warm the corn tortillas in a skillet or microwave.
  3. 3. Assemble the tacos by placing sliced ostrich steak on each tortilla and topping with avocado salsa.

Ostrich Steak with Mushroom and Spinach Sauce

A rich and flavorful sauce made with mushrooms and spinach complements the lean ostrich steak, making for a gourmet yet healthy meal.

Ingredients
  • 2 ostrich steaks
  • 1 cup mushrooms, sliced
  • 2 cups fresh spinach
  • 1/2 cup low-sodium beef broth
  • 1 tablespoon olive oil
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Season the ostrich steaks with salt and pepper, then sear in olive oil over medium heat for 4-5 minutes per side.
  2. 2. In the same pan, add mushrooms and cook until soft, then add spinach and thyme, cooking until wilted.
  3. 3. Pour in beef broth, simmer for 2 minutes, and serve over the ostrich steaks.

Ostrich Steak Salad with Balsamic Vinaigrette

A hearty salad featuring grilled ostrich steak on a bed of mixed greens, drizzled with a tangy balsamic vinaigrette.

Ingredients
  • 2 ostrich steaks, grilled and sliced
  • 4 cups mixed salad greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Whisk together balsamic vinegar, olive oil, salt, and pepper to make the vinaigrette.
  2. 2. In a large bowl, combine salad greens, cherry tomatoes, and feta cheese.
  3. 3. Top with sliced ostrich steak and drizzle with balsamic vinaigrette before serving.

Spicy Ostrich Steak with Sweet Potato Mash

A flavorful spicy ostrich steak served with creamy sweet potato mash, creating a perfect balance of heat and sweetness.

Ingredients
  • 2 ostrich steaks
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon butter or olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rub ostrich steaks with chili powder, cumin, salt, and pepper, then grill for 4-5 minutes on each side.
  2. 2. Boil sweet potatoes until tender, then mash with butter or olive oil, salt, and pepper.
  3. 3. Serve the spicy ostrich steak alongside the sweet potato mash.

Ostrich Steak and Vegetable Skewers

Colorful skewers of marinated ostrich steak and seasonal vegetables, grilled to perfection for a healthy and fun meal.

Ingredients
  • 1 pound ostrich steak, cut into cubes
  • 1 bell pepper, cut into chunks
  • 1 zucchini, sliced
  • 1 red onion, cut into wedges
  • 2 tablespoons olive oil
  • 1 tablespoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Marinate ostrich steak cubes in olive oil, Italian seasoning, salt, and pepper for 30 minutes.
  2. 2. Thread steak and vegetables onto skewers.
  3. 3. Grill skewers over medium-high heat for 8-10 minutes, turning occasionally, until cooked through.

Ostrich Steak with Cauliflower Rice

A low-carb option featuring seared ostrich steak served over a bed of cauliflower rice, making it both healthy and satisfying.

Ingredients
  • 2 ostrich steaks
  • 1 head cauliflower, grated into rice-sized pieces
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Sear the ostrich steaks in olive oil over medium-high heat for 4-5 minutes on each side.
  2. 2. In another pan, sauté garlic in olive oil, then add grated cauliflower, cooking until tender, about 5 minutes.
  3. 3. Serve the ostrich steak over the cauliflower rice, seasoned with salt and pepper.

Ostrich Steak with Chimichurri Sauce

Juicy ostrich steak topped with a vibrant chimichurri sauce, offering a burst of flavor while keeping it healthy.

Ingredients
  • 2 ostrich steaks
  • 1/2 cup fresh parsley
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 2 cloves garlic
  • 1 teaspoon red pepper flakes
  • Salt to taste
Instructions
  1. 1. Grill the ostrich steaks for 4-5 minutes on each side until desired doneness.
  2. 2. In a blender, combine parsley, olive oil, red wine vinegar, garlic, red pepper flakes, and salt, blending until smooth.
  3. 3. Serve the grilled ostrich steaks drizzled with chimichurri sauce.

Ostrich Steak with Roasted Brussels Sprouts

A nutritious meal featuring pan-seared ostrich steak paired with roasted Brussels sprouts for a delicious and healthy dinner.

Ingredients
  • 2 ostrich steaks
  • 2 cups Brussels sprouts, halved
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper, then roast for 20-25 minutes.
  2. 2. Sear ostrich steaks in a hot skillet for 4-5 minutes on each side.
  3. 3. Serve the ostrich steak alongside the roasted Brussels sprouts.

Frequently Asked Questions (FAQ)

Is ostrich steak healthy?

Yes, it is low in fat and high in protein, making it a healthy meat option.

How should I cook ostrich steak?

Ostrich steak is best cooked medium-rare to medium to maintain its tenderness.

What does ostrich steak taste like?

It has a rich, beef-like flavor but is milder and less fatty.

Can I grill ostrich steak?

Yes, grilling is a popular method that enhances its flavor.

How do I know when ostrich steak is done?

Use a meat thermometer; it should reach an internal temperature of 145°F (63°C).

Is ostrich meat sustainable?

Yes, ostrich farming is considered more sustainable than traditional cattle farming.

Can I substitute ostrich for beef in recipes?

Yes, it can be used as a substitute in many beef recipes, adjusting cooking times.

Where can I buy ostrich steak?

Ostrich steak can be found in specialty meat shops or ordered online.

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Comparisons
Ostrich Steak vs Abalone Ostrich Steak vs Alligator Tail Ostrich Steak vs Alligator Tail Meat
Nutrients
Protein in Ostrich Steak Calories in Ostrich Steak Vitamin-c in Ostrich Steak Magnesium in Ostrich Steak
Featured Guides
Health Benefits of Ostrich Steak Healthy Recipes with Ostrich Steak
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico