Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton et al., Br J Sports Med 2018). Per 100 g: 175 kcal, 26.2 g protein, 7.1 g fat. A standard burger patty is 100–150 g raw — weigh before shaping.
How should I track Ostrich, ground, cooked, pan-broiled?
Ostrich, ground, cooked, pan-broiled is high in zinc. The simplest way to track Ostrich, ground, cooked, pan-broiled accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
