Poultry
raw emu fan fillet.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
emu
SERVING
CALORIES
103
PROTEIN
22.5g
CARBS
0g
FAT
0.80g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories103kcal—
Protein22.5g45%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.80g1%
Saturated fat0.20g1%
Cholesterol71mg24%
Water74.6g—
MINERALS
Sodium120mg5%
Potassium300mg6%
Calcium3.0mg0%
Iron4.5mg25%
Magnesium42mg10%
Phosphorus236mg19%
Zinc3.5mg32%
Copper0.21mg23%
Manganese0.03mg1%
Selenium32.5µg59%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.22mg1%
Thiamin (B1)0.27mg23%
Riboflavin (B2)0.45mg35%
Niacin (B3)7.4mg46%
Pantothenic acid (B5)2.7mg54%
Vitamin B60.63mg37%
Folate (B9)13µg3%
Vitamin B126.7µg278%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece340g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, with significantly less fat and cholesterol than beef.
- ✓Extremely rich in iron, which is essential for red blood cell production and preventing anemia.
- ✓High in B vitamins, particularly B12, which supports nerve function and energy metabolism.
- ✓A good source of creatine, which can aid in muscle energy supply and athletic performance.
COOKING TIPS
In the kitchen.
- 1Due to its low fat content, cook emu fan fillet quickly over high heat to rare or medium-rare (125-135°F / 52-57°C) to avoid toughness.
- 2The fan fillet is a tender cut, ideal for grilling, pan-searing, or broiling.
- 3Marinating the fillet for at least 30 minutes can enhance flavor and moisture.
- 4Always let the cooked meat rest for 5-10 minutes before slicing to allow juices to redistribute.
STORAGE
Keep it fresh.
- Refrigerate immediately at or below 40°F (4°C) and use within 2-3 days.
- For longer storage, freeze at 0°F (-18°C) or below. Vacuum-seal or wrap tightly to prevent freezer burn; it can last for 6-12 months.
FAQ
Frequently asked questions.
Is raw emu fan fillet healthy?
Yes, emu fan fillet is an exceptionally healthy red meat. It is very lean, containing significantly less fat and cholesterol than beef, while providing high levels of iron, B vitamins, and protein.
How much protein and calories are in emu fan fillet?
A 100g serving of raw emu fan fillet contains approximately 103 calories and 22.5g of protein. With only 0.8g of fat, it has one of the highest protein-to-calorie ratios of any red meat.
Is emu fan fillet good for weight loss?
Yes, it is excellent for weight loss due to its high protein content and very low calorie count. The high protein helps promote satiety, while the lack of carbohydrates and minimal fat make it easy to fit into a calorie-controlled diet.
Is emu fan fillet keto-friendly?
Emu fan fillet is perfectly keto-friendly as it contains 0g of carbohydrates. While it is very lean, it can be paired with healthy fats in a keto meal to meet your daily macros while providing essential nutrients like creatine and B12.
What does emu fan fillet taste like?
Despite being poultry, emu tastes remarkably like lean beef. It has a mild, slightly sweet flavor and a tender texture, lacking the 'gamey' profile often found in other wild or exotic meats.
How do you cook emu fan fillet without it getting tough?
Because it is so lean, emu should be cooked quickly over high heat to no more than medium-rare (an internal temperature of 145°F or 63°C). Overcooking will cause the meat to become dry and tough very quickly due to the lack of intramuscular fat.
Can I substitute emu fan fillet with other meats?
Yes, you can substitute emu with ostrich meat or very lean cuts of beef, such as grass-fed sirloin or eye of round. It behaves most similarly to a high-quality beef steak in recipes.
How should I store raw emu fan fillet?
Keep raw emu in the coldest part of your refrigerator for up to 3 to 5 days. For long-term storage, vacuum-seal the meat and freeze it; it will maintain its quality for 6 to 12 months.
Is emu meat high in iron?
Yes, emu is extremely rich in iron, containing even more iron per serving than beef. This makes it an ideal food for supporting red blood cell production and preventing iron-deficiency anemia.
Is emu fan fillet considered poultry or red meat?
Biologically, emu is poultry because it is a bird; however, culinarily and nutritionally, it is classified as red meat. Its pH level, color, and nutrient profile (especially the iron content) are much closer to beef than to chicken or turkey.
