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[N]extrient

Ostrich Outside Leg (Raw)

SR Legacy·Comprehensive Reference Data

Ostrich, outside leg, raw

Poultry Products

A 100g serving covers 217% of the daily recommended Vitamin B12, making Ostrich Outside Leg (Raw) one of the more concentrated dietary sources of this nutrient. Ostrich Outside Leg (Raw) stands out for its lean protein profile — 22.9g of protein with only 2g of fat per 100g. At 115 calories per 100g, Ostrich Outside Leg (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 90mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Ostrich Outside Leg (Raw) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories115KCAL
Protein22.9G
Fat2G
Carbs0G
Fiber0G

Calorie Distribution

110kcal
  • Protein84%22.9 g
  • Fat16%2 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water75.6G
Energy115KCAL
Protein22.9G
Total lipid (fat)2.0G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol65.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.20MG
Riboflavin0.30MG
Niacin4.9MG
Vitamin B-60.54MG
Folate, total8.0UG
Vitamin B-125.2UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.20MG
Calcium, Ca5.0MG
Iron, Fe2.6MG
Magnesium, Mg23.0MG
Phosphorus, P221MG
Potassium, K322MG
Sodium, Na90.0MG
Zinc, Zn3.9MG
Copper, Cu0.14MG
Manganese, Mn0.02MG
Selenium, Se36.6UG
Energy482kJ
Ash0.62G
Pantothenic acid1.2MG
Folic acid0UG
Folate, food8.0UG
Folate, DFE8.0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Fatty acids, total saturated0.61G
SFA 14:00.01G
SFA 16:00.42G
SFA 18:00.18G
Fatty acids, total monounsaturated0.59G
MUFA 16:10.12G
MUFA 18:10.47G
Fatty acids, total polyunsaturated0.43G
PUFA 18:20.26G
PUFA 18:30.01G
PUFA 20:40.16G
Tryptophan0.20G
Threonine1.0G
Isoleucine1.1G
Leucine1.9G
Lysine2.0G
Methionine0.64G
Cystine0.23G
Phenylalanine0.94G
Tyrosine0.74G
Valine1.1G
Arginine1.6G
Histidine0.57G
Alanine1.5G
Aspartic acid2.1G
Glutamic acid3.5G
Glycine1.5G
Proline1.2G
Serine0.92G
Hydroxyproline0.41G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)336.5g0.6g0g
serving (cooked from 4 oz raw) (85g)9819.4g1.7g0g

Scaled from Ostrich Outside Leg (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Ostrich Inside Leg (Raw)

111 kcal22.39g protein

Ostrich Tip Trimmed (Cooked)

145 kcal28.49g protein

Game Meat Elk Round (Cooked, Broiled)

156 kcal30.94g protein

Ostrich Tip Trimmed (Raw)

114 kcal21.85g protein

Ostrich Inside Leg (Cooked)

141 kcal29.01g protein

Ostrich Outside Strip (Raw)

120 kcal23.36g protein

Nutrient Highlights

  • Ostrich Outside Leg (Raw) is a excellent source of Protein (46% DV) — see top foods ranked by Protein
  • Ostrich Outside Leg (Raw) is a excellent source of Zinc (35% DV) — see top foods ranked by Zinc
  • Ostrich Outside Leg (Raw) is a good source of Iron (15% DV) — see top foods ranked by Iron

Dietary Considerations

  • Ostrich Outside Leg (Raw) is naturally low in sodium at 90mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Ostrich Outside Leg (Raw) fits well in high-protein, low-carb eating patterns with 22.9g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Ostrich Outside Leg (Raw) provides 37mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Zinc: top 17% (#1,405 of 8,262)
  • Protein: top 19% (#1,570 of 8,262)
  • Iron: top 21% (#1,735 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories115
% Daily Value*
Total Fat 2.0G3%
Cholesterol 65.0MG22%
Sodium 90.0MG4%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 22.9G46%
Vitamin D 0mcg0%
Calcium 5.0MG0%
Iron 2.6MG15%
Potassium 322MG7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174484.

View on USDA FoodData Central →