Emu, fan fillet, raw
Whole food · Poultry Products
Photo: Wikipedia
Emu fan fillet is a lean, deep-red cut from the bird's breast, prized for its fine-grained, tender texture and a clean, mild flavor reminiscent of premium beef but without the gamey notes. Nutritionally, it's a powerhouse, delivering over 22 grams of protein per 100 grams with virtually no fat or carbohydrates, making it an exceptionally lean source of high-quality protein.
Calorie split: 93% protein · 0% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its versatility and subtle, non-gamey taste that accepts marinades and grilling beautifully, offering a gourmet, ethical red meat experience. It's celebrated in Australian cuisine as a symbol of native, sustainable bush tucker.
⚠️ Watch-outs & how to enjoy it better
As an extremely lean meat, it can dry out quickly if overcooked, requiring careful preparation. Those with a rare red meat allergy should avoid it, and it should be sourced from reputable farms to ensure quality and ethical standards.
Key benefits
- Exceptionally high in lean protein for muscle maintenance.
- Very low in fat, particularly saturated fat.
- Contains iron and zinc, essential minerals.
- A sustainable red meat alternative with a lower environmental footprint.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Emu oil, rendered from the bird's fat, has been used for millennia by Indigenous Australians for medicinal and ceremonial purposes.
Full nutrition (USDA data · scales with serving)
| Water | 74.6 g |
| Energy | 103 kcal |
| Energy | 432 kj |
| Protein | 22.5 g |
| Total lipid (fat) | 0.80 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 4.5 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 120 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 32.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.45 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 2.7 mg |
| Vitamin B-6 | 0.63 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Vitamin B-12 | 6.7 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.13 g |
| SFA 18:0 | 0.07 g |
| SFA 20:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.32 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.65 g |
| Isoleucine | 0.73 g |
| Leucine | 1.2 g |
| Lysine | 1.3 g |
| Methionine | 0.43 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.48 g |
| Valine | 0.75 g |
| Arginine | 1.0 g |
| Histidine | 0.49 g |
| Alanine | 0.88 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.71 g |
| Proline | 0.91 g |
| Serine | 0.54 g |
| Hydroxyproline | 0.15 g |
FAQ
What does emu meat taste like?
It has a mild, clean flavor similar to lean beef or venison but without a strong gamey taste. The texture is fine-grained and tender when cooked properly.
How should I cook emu fan fillet?
Treat it like a premium steak or kangaroo. Quick, high-heat methods like grilling, searing, or stir-frying are best. Cook to medium-rare or medium (55-65°C internal temp) to retain moisture, as it has almost no fat.
Is emu meat sustainable?
Yes, farmed emu is considered a sustainable protein source. Emus are efficient converters of feed, require less land and water than cattle, and produce significantly fewer methane emissions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.03 kcal/g · 87% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.