Ostrich Meat vs Turkey Meat: An Overview and Nutritional Comparison

Ostrich and turkey meat are both considered alternative protein sources, especially for those seeking a healthier option compared to traditional meats like beef, pork, and chicken. While both of these unique meats have their own advantages and disadvantages, it is essential to understand the differences between them before making a choice.

Ostrich meat, primarily sourced from the flightless African bird, is known for its low-fat and high-protein content. Its richness in iron and minerals makes it quite popular among health enthusiasts and those with dietary restrictions. On the other hand, turkey meat, native to North America, can be found in many households during festive occasions such as Thanksgiving. It has a similar nutrient profile, being low in fat and high in protein, but its taste and texture are closer to that of traditional poultry.

In comparing ostrich and turkey meat, factors such as nutritional content, taste, texture, and sustainability come into play. Ultimately, both protein sources offer versatile and healthful options but cater to distinct preferences and individual goals.

Nutritional Comparison

Here’s a chart comparing the nutritional value of ostrich meat and turkey meat per 100 grams:

NutrientOstrich MeatTurkey Meat
Protein22.5 g21.5 g
Fat3.2 g1.0 g
Saturated Fat1.0 g0.3 g
Cholesterol58 mg70 mg
Iron3.2 mg1.2 mg
Sodium53 mg79 mg
Potassium306 mg239 mg
Vitamin B60.5 mg0.4 mg
Vitamin B124.6 mcg0.3 mcg

Note: Nutritional values may vary depending on the source and preparation method. This chart is for informational purposes only and should not be used as a substitute for professional dietary advice.

Protein Content

Ostrich meat and turkey meat both offer substantial amounts of protein, ideal for promoting muscle growth and regeneration. Ostrich provides 42 grams of protein per 100 grams, while turkey contains slightly less with 29 grams of protein per 100 grams.

Fat Content

In terms of fat content, ostrich meat emerges as the leaner option. A 100-gram serving of ostrich contains just 3.6 grams of fat compared to 7.4 grams of fat in the same portion of turkey. Therefore, for those looking to reduce fat intake, ostrich meat might be the preferred option.

Vitamin and Mineral Profile

Both ostrich and turkey meats are rich in vitamins and minerals.

Vitamin/MineralOstrich (per 100 grams)Turkey (per 100 grams)
Vitamin B60.37 mg0.30 mg
Vitamin B1219.9 mcg0.3 mcg
Iron3.31 mg1.69 mg

Ostrich holds an advantage in terms of Vitamin B12 and iron content; however, turkey has a slightly higher concentration of Vitamin B6. Both types of meat can serve as excellent sources of these crucial nutrients.

Health Benefits

Cholesterol and Heart Health

Ostrich meat and turkey meat both offer health benefits related to cholesterol and heart health. Ostrich meat is low in cholesterol, with 50-60 mg per 100 grams of meat. This makes it a suitable option for individuals looking to maintain healthy cholesterol levels. On the other hand, turkey meat, particularly the white meat, is also low in cholesterol and saturated fat, making it a heart-healthy choice.

Weight Management

When it comes to weight management, both ostrich and turkey meats have their advantages. Ostrich meat is low in calories and fat, with only around 97 calories per 100 grams and 1.5 grams of fat. This lean meat can be beneficial for those trying to reduce their calorie intake. Similarly, turkey meat is low in calories and fat, especially the white meat, which contains approximately 104 calories per 100 grams and 2 grams of fat. Including either of these meats in a balanced diet can aid in weight management.

Muscle Growth and Repair

Protein is essential for muscle growth and repair, and both ostrich and turkey meats are high-quality protein sources. Ostrich meat contains around 22 grams of protein per 100 grams, while turkey meat provides about 21 grams of protein for the same serving size. Including these meats in a balanced diet can support overall muscle health and recovery.

Culinary Applications

Cooking Techniques

Ostrich and turkey meat can be prepared in various ways. For ostrich meat, grilling, pan-searing, and roasting are common methods. Because ostrich meat is lean, it cooks quickly and is best served medium-rare to avoid drying out.

Turkey meat is often roasted whole or in parts but can also be grilled, pan-fried, or slow-cooked. Brining or marinating turkey before cooking can enhance its flavor and moisture.

Flavor and Texture

Ostrich meat has a distinct taste, often compared to lean beef. Its texture is tender, and the meat is relatively low in fat. Some common flavor pairings for ostrich meat are garlic, rosemary, and red wine, as well as bold, spicy seasonings.

Turkey meat is generally mild in flavor, with a hint of gamey taste. It has a moist texture if properly cooked, and is sometimes perceived as a healthier alternative to other meats due to its low fat content. Traditional flavor pairings for turkey include sage, thyme, and cranberry.

Environmental Impact

Water Usage

Ostrich meat and turkey meat offer different environmental benefits, including water usage rates. Ostriches, being desert-adapted animals, require relatively low amounts of water for survival. In contrast, turkeys need more water due to their specific agricultural practices.

  • Ostriches: Approximately 550 liters of water per kg of ostrich meat produced.
  • Turkeys: Approximately 1,700 liters of water per kg of turkey meat produced.

As demonstrated in this comparison, ostrich farming uses less water, making it a more sustainable option in terms of water management.

Greenhouse Gas Emissions

Another important factor to consider is the greenhouse gas emissions from ostrich and turkey farming. Both types of meat production contribute to environmental degradation, but the emissions differ:

  • Ostriches: Emit approximately 10 kg CO2-equivalents per kg of meat.
  • Turkeys: Emit approximately 12 kg CO2-equivalents per kg of meat.

Although the difference in emissions is not substantial, ostrich meat production generates lower greenhouse gas emissions compared to turkey meat production. This suggests that ostrich farming could be a better option for minimizing the environmental impact of meat consumption.

Economic Considerations

Market Demand

Ostrich meat and turkey meat both have their respective places within the market. Ostrich meat, while less common, is appreciated for its low-fat, high-protein content, and health-conscious consumers are increasingly seeking it out. In contrast, turkey meat remains a traditional and popular choice, with demand particularly spiking during holidays such as Thanksgiving and Christmas.


Pricing for both ostrich and turkey meat varies depending on factors such as location, quality, and availability. Ostrich meat tends to be more expensive than turkey meat, given its status as an exotic, less common option. The higher cost of ostrich farming, coupled with lower production levels, further contributes to its higher price. On the other hand, turkey meat is more affordable due to widespread availability and established production practices.


Ostrich meat is predominantly produced in South Africa, but it is also available in countries such as the United States, Australia, and Europe. Due to its niche market and lower production levels, ostrich meat may not be as readily available as turkey in some regions. Turkey meat, being more mainstream, has broader availability across major markets, with North America and Europe being the largest producers, followed by Asia.


In comparing ostrich and turkey meat, various factors come into play. Both types of meat offer unique nutritional benefits and can have varying considerations on sustainability and environmental impacts.

Ostrich meat is known for being low in fat and high in protein, making it a healthy choice for meat lovers. It has a tender texture and a mild flavor similar to beef. Turkey meat, on the other hand, is also rich in protein and offers various vitamins and minerals, particularly when consuming dark meat. It has a distinctive poultry flavor, which makes it a popular choice for many traditional dishes.

From an environmental perspective, ostrich farming tends to be more sustainable than turkey farming. Ostriches require less feed and water, and their living conditions generally facilitate fewer greenhouse gas emissions. Furthermore, ostriches mature faster and have a higher yield of meat, making them a more efficient source of protein.

In conclusion, both ostrich and turkey meat provide valuable nutritional benefits, and each has its own unique taste and culinary applications. Choosing between the two might depend on personal preferences, dietary needs, and environmental considerations. Regardless of the choice, both meats can be part of a balanced diet and contribute to a healthy lifestyle.

Thanks for reading and supporting meatmagnate.com you may be also interested in other articles such as

chicken breast vs ostrich meat comparison

Leave a Comment

Resize text-+=