Ultra-processed diets add ~500 kcal/day. A consistent finding (Hall et al., Cell Metab 2019). Per 100 g beef: 115 kcal, 22.9 g protein, 2 g fat. Whole cuts are not processed — but marinated or pre-seasoned ones may be.
How should I track Ostrich, outside leg, raw?
Ostrich, outside leg, raw is high in zinc. The simplest way to track Ostrich, outside leg, raw 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.
