Ostrich meat - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Ostrich meat

Ostrich meat consists of 2% fat, 22% protein, 0% carbs, 0% fiber and 75% water. Ostrich meat has 110 calories per 100g, that is 69% lower than other foods in Poultry. In total 16% of the calories in Ostrich meat are from fat, 80% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 125g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.5% of Zinc RDA per portion
  • High in iron Covers 0.2% of Iron RDA per portion
  • High in vitamin B1 Covers 0.2% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Ostrich meat for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 125g, Ostrich meat can be consumed for a ketogenic or low-carb diet. Ostrich meat contains no Fructose, is Gluten free and has no Lactose.

Ostrich meat: nutrition facts & data

Nutrition facts
per 100g 		Ostrich meat
avg Poultry[1]
Calories (kcal) 110.0 159.0
Fat (g) 2.0 8.6
Protein (g) 22.0 20.1
Carbohydrates (g) 0.0 0.3
Mono- & Di-Saccharides (g) 0.0 0.3
Polysaccharides (g) 0.0 0.3
Fibers (g) 0.0 0.0
Sodium (mg) 70.0 77.4
Water (g) 75.0 65.8
[1] average of Poultry

Breakdown in percent (%) of total calories

An average portion size (125g) of Ostrich meat contains:

  • 137.5 Calories
  • 2.5g of Fat
  • 27.5g of Protein
  • No Carbs
  • 87.5mg of sodium - 0.1% of the RDA for sodium.
  • 25.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 4.8mg of Zinc - 0.5% of the RDA for Zinc.
  • 2.9mg of Iron - 0.2% of the RDA for Iron.
  • 400.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • 6.4mg of Vitamin B12 - 2.0% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Ostrich meat?

Vitamins
per 100g 		Ostrich meat
avg[1]
Vitamin C (mg) 0.0 2.8
Vitamin E (mg) 0.2 0.4
Vitamin B1 / Thiamine (mg) 0.2 0.2
Vitamin B2 (mg) 0.3 0.4
Vitamin B6 (mg) 0.5 0.6
Vitamin B9 / Folate (μg) 8.0 87.9
Vitamin B12 (μg) 5.1 6.5
Retinol (μg) 0.0 3,067.8
beta-Carotene (μg) 0.0
[1] average of Poultry

Is Ostrich meat rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Ostrich meat of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Ostrich meat

Minerals
per 100g 		Ostrich meat
avg[1]
Magnesium (mg) 20.0 25.1
Zinc (mg) 3.8 1.9
Sodium (mg) 70.0 77.4
Calcium (mg) 5.0 13.0
Iron (mg) 2.3 3.9
Potassium (mg) 320.0 299.0
Phosphorus (mg) 220.0 215.0
[1] average of Poultry

Is Ostrich meat high in minerals?

info

Again, for every mineral contained in Ostrich meat we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Ostrich meat

0.0% of Ostrich meat are carbs, per serving of 125g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Ostrich meat
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.2
Total carbs (g) 0.0 0.3
[1] average of Poultry

How high are the Glycemic Index and the Glycemic Load for Ostrich meat?

The Glycemic Index of Ostrich meat is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Ostrich meat

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Ostrich meat

Of the 2.0g total fat per 100g in Ostrich meat, 0.6g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 66.0mg.

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