Ostrich Egg
Nutrition Information
| Nutrient / Component | Per 100 g (Whole Egg) | Per 1 Whole Ostrich Egg (1,200 g) | Per 1 Ostrich Egg White (800 g) |
|---|---|---|---|
| Energy (Calories) | 142 kcal | 1,704 kcal | 416.0 kcal |
| Water | 76.5 g | 918.0 g | 704.0 g |
| Protein | 12.20 g | 146.40 g | 84.80 g |
| Total Fat | 9.40 g | 112.80 g | 0.24 g |
| — Monounsaturated Fat | 4.30 g | 51.60 g | 0.00 g |
| — Polyunsaturated Fat | 1.80 g | 21.60 g | 0.00 g |
| — Saturated Fat | 2.80 g | 33.60 g | 0.00 g |
| Cholesterol | 320 mg | 3,840 mg | 0.0 mg |
| Total Carbohydrates | 0.70 g | 8.40 g | 4.80 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.60 g | 7.20 g | 4.80 g |
| Choline | 220.0 mg | 2,640.0 mg | 8.0 mg |
| Potassium | 145 mg | 1,740.0 mg | 1,280.0 mg |
| Sodium | 135 mg | 1,620.0 mg | 1,320.0 mg |
| Phosphorus | 185 mg | 2,220.0 mg | 120.0 mg |
| Calcium | 54 mg | 648.0 mg | 56.0 mg |
| Magnesium | 14 mg | 168.0 mg | 88.0 mg |
| Iron | 1.62 mg | 19.44 mg | 0.40 mg |
| Zinc | 1.25 mg | 15.00 mg | 0.16 mg |
| Selenium | 28.5 µg | 342.0 µg | 152.0 µg |
| Copper | 0.068 mg | 0.816 mg | 0.160 mg |
| Vitamin A (RAE) | 145 µg | 1,740.0 µg | 0.0 µg |
| Vitamin D (D3) | 1.5 µg (60 IU) | 18.0 µg (720 IU) | 0.0 µg |
| Vitamin E (Alpha-Tocopherol) | 1.25 mg | 15.00 mg | 0.00 mg |
| Vitamin B12 | 1.20 µg | 14.40 µg | 0.40 µg |
| Riboflavin (B2) | 0.420 mg | 5.040 mg | 3.200 mg |
| Pantothenic Acid (B5) | 1.25 mg | 15.00 mg | 0.96 mg |
| Folate (B9) | 42.0 µg | 504.0 µg | 24.0 µg |
| Vitamin B6 | 0.140 mg | 1.680 mg | 0.040 mg |
| Thiamine (B1) | 0.090 mg | 1.080 mg | 0.032 mg |
| Lutein + Zeaxanthin | 365 µg | 4,380.0 µg | 0.0 µg |
Description
Ostrich eggs (Struthio camelus) represent the single largest biological cell produced in the animal kingdom, laid by the world's largest flightless ratite bird. Enclosed within thick, porcelain-like ceramic shells capable of bearing significant mechanical weight, a single average ostrich egg matches the volume and mass of approximately 24 standard large chicken eggs. Beyond being a monumental culinary curiosity, ostrich eggs offer an exceptionally balanced macronutrient and micronutrient architecture characterized by a lower relative cholesterol density per gram of yolk, an elevated proportion of heart-healthy unsaturated fatty acids, and dense concentrations of essential intracellular trace elements. When evaluating ostrich egg nutritional value per 100g (raw edible portion without shell), whole ostrich egg provides approximately 142 calories, 12.2 grams of complete protein, 9.4 grams of dietary lipids, and under 0.8 grams of carbohydrates. At standard portion dimensions: one whole raw ostrich egg (approx. 1,200 grams edible contents) supplies an immense 1,704 calories and 146.4 grams of complete protein, while one ostrich egg white (approx. 800 grams) yields 416 calories and 84.8 grams of pure, fat-free protein.
Whole Ostrich Egg vs. Ostrich Egg White: Macro Distribution & Albumin Quality
The physiological partition of an ostrich egg yields a clear albumen white that accounts for approximately two-thirds (65% to 68%) of total internal mass, with the pale golden yolk constituting the remaining 32% to 35%. The white is remarkably dense in functional globular proteins—predominantly ovalbumin and conalbumin (ovotransferrin)—yielding over 84 grams of pure protein in a single egg white with zero fat, zero cholesterol, and minimal sodium density. For athletes and strength competitors managing large-scale meal plans, the white serves as a pristine source of essential amino acids (EAAs) and branched-chain amino acids (BCAAs). Consuming the whole ostrich egg incorporates the large yolk, which supplies roughly 61.6 grams of protein alongside essential structural lipids, fat-soluble vitamins, and bioflavonoids that optimize muscular recovery and cellular membrane repair.
Lipid Architecture, Lower Saturated Fat & Vitamin E Potency
Compared to conventional poultry eggs, ratite eggs demonstrate a notably favorable lipid and micronutrient profile:
Favorable Lipid Ratio: Ostrich egg yolk contains a higher ratio of polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) relative to saturated fatty acids compared to standard poultry yolks. Furthermore, it contains less cholesterol per 100 grams of yolk (~1,000 mg/100g yolk compared to ~1,200–1,400 mg in chicken yolk).
Vitamin E (Alpha-Tocopherol) Superiority: Delivering roughly 1.25 mg per 100g (and over 15 mg across a whole egg), ostrich eggs provide potent antioxidant protection, shielding polyunsaturated cell membranes against lipid peroxidation.
Elevated Magnesium & Iron Density: Ostrich eggs supply 14 mg of magnesium per 100g (approx. 168 mg per whole egg), which is substantially higher than standard poultry eggs. Magnesium supports intracellular enzyme catalysis, ATP phosphorylation, and neuromuscular stability.
Choline & Neurological Support: Delivering over 2,600 mg of bioavailable choline per whole egg, it provides a comprehensive supply for acetylcholine synthesis, hepatic fat transport, and cell membrane phosphatidylcholine assembly.
