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[N]extrient

Ostrich Oyster (Cooked)

SR Legacy·Comprehensive Reference Data

Ostrich, oyster, cooked

Poultry Products

A 100g serving covers 263% of the daily recommended Vitamin B12, making Ostrich Oyster (Cooked) one of the more concentrated dietary sources of this nutrient. Ostrich Oyster (Cooked) stands out for its lean protein profile — 28.8g of protein with only 4g of fat per 100g. At 159 calories per 100g, Ostrich Oyster (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 81mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Ostrich Oyster (Cooked) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories159KCAL
Protein28.8G
Fat4G
Carbs0G
Fiber0G

Calorie Distribution

151kcal
  • Protein76%28.8 g
  • Fat24%4 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

Water67.5G
Energy159KCAL
Protein28.8G
Total lipid (fat)4.0G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol90.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.23MG
Riboflavin0.30MG
Niacin7.2MG
Vitamin B-60.55MG
Folate, total16.0UG
Vitamin B-126.3UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.23MG
Calcium, Ca6.0MG
Iron, Fe4.9MG
Magnesium, Mg29.0MG
Phosphorus, P281MG
Potassium, K409MG
Sodium, Na81.0MG
Zinc, Zn4.9MG
Copper, Cu0.18MG
Manganese, Mn0.02MG
Selenium, Se46.5UG
Energy665kJ
Ash0.82G
Pantothenic acid1.3MG
Folic acid0UG
Folate, food16.0UG
Folate, DFE16.0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Fatty acids, total saturated1.7G
SFA 14:00.03G
SFA 16:01.1G
SFA 18:00.57G
Fatty acids, total monounsaturated1.4G
MUFA 16:10.24G
MUFA 18:11.2G
Fatty acids, total polyunsaturated0.51G
PUFA 18:20.36G
PUFA 18:30.03G
PUFA 20:40.12G
Tryptophan0.26G
Threonine1.3G
Isoleucine1.4G
Leucine2.3G
Lysine2.5G
Methionine0.81G
Cystine0.30G
Phenylalanine1.2G
Tyrosine0.94G
Valine1.4G
Arginine2.0G
Histidine0.72G
Alanine1.8G
Aspartic acid2.7G
Glutamic acid4.4G
Glycine1.9G
Proline1.5G
Serine1.2G
Hydroxyproline0.51G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
serving ( 3 oz ) (85g)13524.5g3.4g0g

Scaled from Ostrich Oyster (Cooked)'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 Outside Strip (Cooked)

156 kcal28.55g protein

Ostrich Inside Strip (Cooked)

164 kcal29.37g protein

Ostrich Top Loin (Raw)

119 kcal21.67g protein

Ostrich Inside Strip (Raw)

127 kcal23.69g protein

Ostrich Fan (Raw)

117 kcal21.81g protein

Emu Ground (Cooked, Pan-broiled)

163 kcal28.43g protein

Nutrient Highlights

  • Ostrich Oyster (Cooked) is a excellent source of Protein (58% DV) — see top foods ranked by Protein
  • Ostrich Oyster (Cooked) is a excellent source of Zinc (45% DV) — see top foods ranked by Zinc
  • Ostrich Oyster (Cooked) is a excellent source of Iron (27% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 409mg of potassium per 100g, individuals on a renal diet should moderate their intake of Ostrich Oyster (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Ostrich Oyster (Cooked) is naturally low in sodium at 81mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Ostrich Oyster (Cooked) fits well in high-protein, low-carb eating patterns with 28.8g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Ostrich Oyster (Cooked) provides 4.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Protein: top 6% (#496 of 8,262)
  • Iron: top 8% (#661 of 8,262)
  • Zinc: top 11% (#909 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
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Nutrition Facts

Serving Size 100g

Calories159
% Daily Value*
Total Fat 4.0G5%
Cholesterol 90.0MG30%
Sodium 81.0MG4%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 28.8G58%
Vitamin D 0mcg0%
Calcium 6.0MG0%
Iron 4.9MG27%
Potassium 409MG9%

* 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: 172843.

View on USDA FoodData Central →