Emu, flat fillet, raw
Whole food · Poultry Products
Photo: Wikipedia
Emu flat fillet is a lean, deep-red meat from Australia's largest native bird, with a texture reminiscent of fine-grain beef but even more tender. Its flavor is clean, mildly gamey, and subtly sweet, lacking the strong 'wild' taste of some other exotic meats. Nutritionally, it's a powerhouse of protein with virtually no fat or carbohydrates.
Calorie split: 93% protein · 0% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love emu for its remarkably tender, non-gamey flavor that easily absorbs marinades and seasonings. Its extreme leanness and high protein make it a favorite among health-conscious cooks and athletes seeking a nutritious red meat alternative.
⚠️ Watch-outs & how to enjoy it better
Its very low fat content means it can dry out quickly if overcooked, requiring careful temperature control. Those with a sensitivity to purines should be aware it's a source, and it should be cooked thoroughly to eliminate any risk from wild game. Counteract dryness by using a meat thermometer, marinating, or quick-cooking methods like searing or stir-frying.
Key benefits
- Exceptionally high in protein for muscle maintenance and satiety.
- Very low in fat, especially saturated fat, making it heart-healthy.
- Rich in iron, zinc, and B vitamins like B12 for energy metabolism.
- Naturally free of carbohydrates and sugars, ideal for low-carb diets.
- Source of conjugated linoleic acid (CLA), a beneficial fatty acid.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Emu meat gets its deep red color from high levels of myoglobin, a protein that stores oxygen in muscles, reflecting the bird's powerful running ability.
Full nutrition (USDA data · scales with serving)
| Water | 75.4 g |
| Energy | 102 kcal |
| Energy | 425 kj |
| Protein | 22.3 g |
| Total lipid (fat) | 0.74 g |
| Ash | 0.93 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 | 5.0 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 229 mg |
| Potassium, K | 240 mg |
| Sodium, Na | 150 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 31.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.41 mg |
| Niacin | 6.8 mg |
| Pantothenic acid | 2.5 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Vitamin B-12 | 6.1 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 | 0.19 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.06 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.29 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.27 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.64 g |
| Isoleucine | 0.72 g |
| Leucine | 1.2 g |
| Lysine | 1.3 g |
| Methionine | 0.42 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.47 g |
| Valine | 0.74 g |
| Arginine | 1.0 g |
| Histidine | 0.49 g |
| Alanine | 0.86 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.70 g |
| Proline | 0.90 g |
| Serine | 0.53 g |
| Hydroxyproline | 0.15 g |
FAQ
Does emu meat taste gamey?
Compared to other game meats, emu has a very mild, clean flavor. It's often described as similar to lean beef but slightly sweeter and without a strong 'wild' or livery taste.
How should I cook emu flat fillet to keep it tender?
Due to its low fat, cook it quickly over high heat (sear, grill, stir-fry) to medium-rare or medium. Use a meat thermometer (aim for 130-145°F / 54-63°C) and let it rest briefly before slicing against the grain.
Is emu meat sustainable?
Yes. In Australia, emus are often farm-raised in extensive, free-range conditions with a low environmental footprint. They require less land and water than cattle and are not considered an endangered species.
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 1.02 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: 0.63 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.