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Rich in protein and fat, and very low in carbohydrates; nutrition values are approximate for the edible portion.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
100 g of Boiled ostrich egg has 154 calories. It contains 0.7 g of carbs, 12.2 g of protein, 11.7 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Selected: 100 g
154
KCAL / 100G
Carbs
0.7g
· 0% DV
Protein
12.2g
· 24% DV
Fat
11.7g
· 15% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 31% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.1 g | |
| Sodium | 137 mg | 6% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.2 g | 24% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 154 kcal |
| 1 slice (thin) | 25 g | 39 kcal |
| 1 serving (small) | 50 g | 77 kcal |
| 1 slice (medium) | 50 g | 77 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 serving (large) | 150 g | 231 kcal |
| 1 piece (quarter) | 300 g | 462 kcal |
| 1 piece (half) | 600 g | 924 kcal |
| 1 piece (whole) | 1200 g | 1848 kcal |
Calculated from 154 calories per 100 g.
A whole ostrich egg usually takes about 1½ to 2 hours to hard-boil, depending on its size and the heat. Keep the water at a gentle simmer rather than a vigorous boil, which can make the shell crack.
Start the ostrich egg in a large pot of water and bring it gradually to a gentle simmer. Make sure it is fully submerged and has room in the pot; rapid boiling and sudden temperature changes make cracking more likely.
To open a boiled ostrich egg, set it on a stable surface and tap the shell carefully with a small hammer until you make a crack. Widen the opening with a sturdy serrated knife, keeping your other hand clear of the blade.
A boiled ostrich egg tastes broadly similar to a chicken egg, with a rich, substantial yolk. Serve it sliced with simple seasoning, or pair the slices with bread, salad, or other breakfast foods.
One ostrich egg is roughly equivalent in volume to about two dozen chicken eggs, though the exact comparison varies with the egg’s size. Its large format makes it useful for sharing rather than serving as a single individual portion.
Soft-boiling a whole ostrich egg is difficult because its thick shell and large size make the cooking time long and the center hard to control. For a runny yolk, opening the egg and cooking its contents separately gives you more control.
Peel a boiled ostrich egg only after cooling it, then break the shell into small sections and lift them away carefully. The shell is much thicker than a chicken egg’s, so tapping and peeling it in one piece usually does not work.
Use leftover boiled ostrich egg in salads, sandwiches, or a platter of sliced eggs. Its firm texture also makes it easy to dice; add the pieces shortly before serving so they do not get crushed when mixed.
Store leftover boiled ostrich egg in a covered container in the refrigerator, either peeled or in a clean, covered section of shell. Keep cut surfaces covered to prevent drying, and use the leftovers within a few days.
Yes, boiled ostrich egg can be served cold once it has been cooked through and chilled. Slice it for a salad or sandwich, or serve it on a platter; its large size means the pieces are easy to share.
Vitamins
Biotin
20µg · 67% DV
B12
1.3µg · 54% DV
B2
0.45mg · 35% DV
B5
1.5mg · 30% DV
Minerals
Selenium
32µg · 58% DV
Iodine
47µg · 31% DV
Phosphorus
200mg · 29% DV
Zinc
1.3mg · 12% DV
Sodium
137mg · 6% DV
Potassium ⭐
138mg · 4% DV
To burn the 154 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A boiled ostrich egg is an ostrich egg cooked in its shell until set, then usually opened and served in slices. Ostriches are farmed in several parts of the world, but their eggs remain a novelty rather than an everyday breakfast food for most English-speaking readers. The flavour is egg-like and fairly rich, with firm white and a dense yolk once cooked.
Serve slices warm or cold at brunch, alongside toast, salad or fresh herbs; they also work well on a sharing platter. The edible portion is rich in protein and fat and very low in carbohydrates. Since it is a substantial, filling food, a modest portion with vegetables makes an easy, balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.3g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.