Emu, full rump, cooked, broiled
Whole food · Poultry Products
Photo: Wikipedia
Emu rump, broiled to a savory finish, is a deep red, lean meat with a texture and flavor remarkably similar to the finest beef, yet far leaner. It delivers an extraordinary amount of protein with minimal fat, making it a powerhouse for muscle maintenance and a staple in Australian cuisine. This is not a gamey bird; it's a clean, robust, and surprisingly tender cut when cooked properly.
Calorie split: 85% protein · 0% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love emu for its rich, beef-like flavor that's subtly sweeter and less gamy than other game meats, making it a familiar yet exciting choice. Its versatility shines in everything from simple grilled steaks to slow-cooked stews, and it holds a special place in Australian cultural and indigenous cuisine.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its extreme leanness, which can lead to dry, tough results if overcooked, especially for those accustomed to fattier meats. To counteract this, marinate it briefly or cook it quickly to medium-rare, and consider pairing it with a flavorful sauce or a side of healthy fats like avocado or olive oil to add moisture and balance the meal.
Key benefits
- Exceptionally high in protein (33.67g per 100g) for muscle repair and satiety.
- Very low in fat (2.68g per 100g), especially saturated fat, supporting heart health.
- Rich in iron, zinc, and B vitamins, particularly B12 and niacin.
- Naturally low in calories (168 kcal per 100g) while being highly nutrient-dense.
- A sustainable, free-range red meat alternative with a lower environmental footprint.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The emu is a flightless bird and the second-largest living bird by height, yet its meat has a lower fat content than chicken breast.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 168 kcal |
| Energy | 703 kj |
| Protein | 33.7 g |
| Total lipid (fat) | 2.7 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 6.9 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 323 mg |
| Potassium, K | 324 mg |
| Sodium, Na | 110 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.28 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 52.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.65 mg |
| Niacin | 10.6 mg |
| Pantothenic acid | 3.6 mg |
| Vitamin B-6 | 0.99 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Vitamin B-12 | 2.2 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 11.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.87 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.59 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.22 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.01 g |
| MUFA 16:1 | 0.12 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.93 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 129 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.96 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.0 g |
| Methionine | 0.64 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.96 g |
| Tyrosine | 0.72 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.74 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.1 g |
| Proline | 1.4 g |
| Serine | 0.80 g |
| Hydroxyproline | 0.22 g |
FAQ
What does emu meat taste like?
Emu meat has a rich, beef-like flavor that is often described as slightly sweeter and less gamy than venison. Its texture is similar to lean beef, but it can be more tender if cooked properly.
How do I cook emu rump to avoid it becoming dry?
Since emu is very lean, it's best cooked quickly over high heat to medium-rare or medium. Marinating it for a short time or basting with a little oil or butter can help retain moisture. Avoid overcooking, as it can become tough.
Is emu meat a good source of iron?
Yes, emu meat is an excellent source of heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. It also provides significant amounts of zinc and B vitamins.
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 1.68 kcal/g · 80% 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: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.