How Much Protein in an Ostrich Egg? Get the Facts Now!

How Much Protein in an Ostrich Egg? – Nutritional Facts Revealed

Eggs are a breakfast staple, but when it comes to the ostrich egg, one sunny side-up could monopolize your entire pan — and pack quite the protein punch. Whether you’re a fitness freak or just someone who likes digging deep into the nuance of nutrition, the protein content of an ostrich egg is a fascinating subject to explore.

Why Is Protein Important?

Protein is the building block of the human body. Protein makes up our muscles, organs, skin, and even some hormones. It’s the macronutrient that’s the backbone of various health and fitness goals—from muscle repair after an intense workout to aiding weight loss by keeping you full for longer. Unfortunately, many of us don’t consume enough of it, and here’s where the ostrich egg saunters into the dietary spotlight.

Ostrich Egg Nutrition

Ostrich eggs are not just a novelty; they are a nutrient-dense food that can be a valuable addition to your diet. Here’s a brief overview of the nutritional content of an ostrich egg:

  • Protein: An ostrich egg, roughly equal to 24 chicken eggs, packs a substantial 2,000 calories and offers 100g of fat as well as 235g of protein, providing more than the daily required intake in just one egg (source: Livestrong)
  • Fats and Cholesterol: Ostrich eggs are higher in unsaturated fats and contain significantly less cholesterol than chicken eggs.
  • Vitamins and Minerals: They are rich in omega-3 fatty acids, Vitamin A, and Vitamin E. They also contain essential minerals such as iron, phosphorus, potassium, and sodium.

How Much Protein in an Ostrich Egg?

An average ostrich egg, which is roughly the size of 24 chicken eggs! Within its solid, thick shell, an ostrich egg harbors about 235 grams of protein. This hulking ovum also boasts lower cholesterol levels than those found in regular eggs — it seems size isn’t the ostrich egg’s only claim to fame.

The protein in ostrich eggs is complete, which means it contains all the essential amino acids our bodies can’t produce on their own. This profile is especially good news for vegans and vegetarians looking to diversify their protein sources.

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Health Benefits of Ostrich Eggs

Ostrich eggs are large and nutrient-dense, offering several potential health benefits:

High in Protein: Ostrich eggs are an excellent source of protein, containing around 22 grams per egg. Protein is essential for muscle repair and growth, as well as overall cellular function.

Rich in Nutrients: Ostrich eggs are packed with various vitamins and minerals, including vitamin A, vitamin E, vitamin B12, iron, zinc, selenium, and phosphorus. These nutrients play crucial roles in immune function, energy metabolism, and overall health.

Low in Cholesterol: Despite their large size, ostrich eggs have relatively low cholesterol content compared to chicken eggs. This can be beneficial for individuals watching their cholesterol intake to maintain heart health.

Omega-3 Fatty Acids: Ostrich eggs contain omega-3 fatty acids, which are known for their anti-inflammatory properties and benefits for heart health. Consuming foods rich in omega-3s may help reduce the risk of cardiovascular disease.

Promotes Satiety: The high protein content of ostrich eggs can help promote feelings of fullness and satiety, which may aid in weight management by reducing overall calorie intake.

Supports Bone Health: Ostrich eggs are a good source of calcium and phosphorus, both of which are essential for maintaining strong and healthy bones.

Boosts Immune Function: The vitamins and minerals found in ostrich eggs, such as vitamin A, vitamin E, and zinc, are important for immune function and can help support a healthy immune system.

Some Ostrich Egg Recipes You can make at home

Giant Ostrich Egg Omelette


  • Ostrich egg (approximately equal to 24 chicken eggs)
  • Salt and pepper
  • Chopped vegetables and meats of your choice


  1. Whisk the egg until smooth.
  2. Cook vegetables and meats in a separate pan.
  3. Pour the egg mixture over the filling and fold it into the pan.
  4. Cook until the egg sets, then enjoy!

How to serve:

Serves 6—enough to feed a family of food enthusiasts.

Why You’ll Love It:

This gigantic omelet is a breakfast showstopper that balances the hearty taste of meat with the freshness of veggies.

Exotic Ostrich Egg Curry


  • Ostrich egg (yields approximately 15-20 servings)
  • Curry paste or tomato sauce
  • Coconut milk
  • Spices (cumin, coriander, turmeric, and cinnamon)


  1. Scramble an ostrich egg in a pot.
  2. Add the curry paste and sauté.
  3. Pour in the coconut milk and spices.
  4. Simmer until the curry thickens.

How to Serve:

Serve with rice or naan.

Why You’ll Love It:

Satisfy your craving for a hot, hearty meal with an exotic touch.

Ostrich Egg Frittata Fit for a Feast


  • Ostrich egg
  • Cheese of your choice
  • Herbs (parsley, chives)
  • Salt and pepper
  • Olive oil


  1. Beat the egg and season with salt and pepper.
  2. Add cheese and herbs.
  3. Heat the oil in a skillet, and add the mixture.
  4. Cook until the bottom sets, then broil until golden on top.

How to Serve:

Cut into wedges and serve for brunch or a light dinner.

Why You’ll Love It:

This frittata is a crowd-pleaser with its rich flavor and fluffy texture.

A Scrumptious Ostrich Egg Bacon Quiche


  • Ostrich egg
  • Heavy cream
  • Bacon
  • Grated cheese
  • Pie crust


  1. Whisk the egg, cream, and seasonings together.
  2. In a separate pan, cook the bacon until crisp.
  3. Place the bacon and cheese in the pie crust.
  4. Pour the egg mixture over the bacon and cheese.
  5. Bake the quiche until it sets and turns golden.

How to Serve:

Serve warm with a side of greens.

Why You’ll Love It:

Indulge in the creaminess of this quiche, which pairs beautifully with crispy bacon.

Ostrich Egg Custard: Sweet and Satisfying


  • Ostrich egg
  • Milk
  • Sugar
  • Vanilla extract


  1. Beat the egg, milk, sugar, and vanilla together.
  2. Pour into individual ramekins.
  3. Bake in a water bath until set.

How to Serve:

Chill and enjoy with a garnish of fresh fruits or a sprinkle of cinnamon.

Why You’ll Love It:

This silky, smooth custard will be the sweet ending you’ve been waiting for.

Tips for Your Ostrich Egg Cooking Adventure

Handling the Beast:

Ostrich eggs have shells as tough as (you guessed it!), an ostrich. Crack them with care, perhaps using a hammer or a hard surface.

It’s also recommended to wear gloves to prevent injuries from sharp shell edges.

Storage 101:

You can store uncooked ostrich eggs in the refrigerator for a week. Remember to puncture the shell to prevent it from spoiling or exploding during further fermentation.

Feel free to use ostrich eggs in any egg-based recipe as a nutrient-rich, exciting substitute.

FAQs: How Much Protein in an Ostrich Egg?

Is ostrich egg high in protein?

Yes, an ostrich egg contains around 235g of protein.

How big is an ostrich egg?

Ostrich eggs can weigh between 2 and 4 pounds and are approximately equal to 24 chicken eggs in volume.

Is ostrich egg healthy?

Yes, ostrich eggs are low in cholesterol and high in omega-3 fatty acids, making them a nutritious option for any diet. Additionally, they are rich in vitamins and minerals.

Can you use an ostrich egg in place of chicken eggs?

Yes, you can use an ostrich egg as a substitute for chicken eggs in any recipe. Just remember to adjust the amount accordingly, as one ostrich egg is equivalent to about 24 chicken eggs when it comes to baking.

How do you handle and store an ostrich egg?

Because ostrich eggs have tough shells, it’s best to carefully crack them with a hammer or other hard surface. It’s also important to puncture the shell before storing it in the refrigerator, as it can spoil or explode due to fermentation. You can store uncooked ostrich eggs in the refrigerator for up to a week.

Can you eat one ostrich egg a day?

As with any food, it’s important to vary your diet and not rely on one ingredient for all of your nutritional needs. Ostrich eggs are a great source of protein and nutrients, but limit your intake to avoid potential adverse effects from consuming too much cholesterol. Enjoy it in moderation as part of a well-rounded diet. 

Are ostrich eggs healthier than chicken eggs?

Ostrich eggs are comparable to chicken eggs in nutrition but have higher magnesium and iron levels, less vitamin E, and contain no sodium, making them suitable for people with dietary restrictions.

Final Thoughts

In the world of edible eggs, the ostrich egg reigns supreme when it comes to protein content. Ostrich eggs are a noteworthy food source due to their nutrient-dense profile and culinary versatility. Whether you’re a protein-seeker, a food explorer, or a sustainability advocate, ostrich eggs deserve a place in your diet.

How Much Protein in an Ostrich Egg?
How Much Protein in an Ostrich Egg?

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