Emu Flat Fillet (Raw) – Nutritional Information & Health Benefits
Emu flat fillet is a lean, nutrient-rich meat that offers a variety of health benefits, making it an excellent choice for those looking to incorporate healthy proteins into their diet. This meat, derived from the emu, a large, flightless bird native to Australia, is known for its tender texture and mild flavor. It is often praised for its low-fat content and high-protein profile, providing a healthy alternative to traditional meats like beef and chicken. Emu fillet is also a great source of essential vitamins and minerals, making it an ideal choice for anyone looking to maintain a well-balanced diet.
Below is a detailed breakdown of the nutritional content of raw emu flat fillet:
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 102 kcal |
| Protein | 22.25 g |
| Fat | 0.74 g |
| Saturated Fat | 0.187 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 3 mg |
| Iron | 5.0 mg |
| Magnesium | 31 mg |
| Phosphorus | 229 mg |
| Potassium | 240 mg |
| Sodium | 150 mg |
| Zinc | 3.0 mg |
| Copper | 0.205 mcg |
| Manganese | 0.028 mg |
| Selenium | 31.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.245 mg |
| Riboflavin (B2) | 0.414 mg |
| Niacin (B3) | 6.786 mg |
| Vitamin B6 | 0.582 mg |
| Folate | 12 mcg |
| Vitamin B12 | 6.12 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutrients & Health Benefits
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High Protein Content: Emu flat fillet is an excellent source of high-quality protein, providing 22.25 grams of protein per 100 grams. This makes it an ideal choice for muscle repair, immune system function, and overall body maintenance. It’s particularly beneficial for those following high-protein or muscle-building diets.
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Low in Fat: Emu meat is extremely lean, with just 0.74 grams of total fat and only 0.187 grams of saturated fat per 100 grams. This makes it a great option for those aiming to reduce their fat intake while still enjoying flavorful, nutritious meat.
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Rich in Minerals: Emu fillet provides a good source of essential minerals like phosphorus (229 mg), magnesium (31 mg), potassium (240 mg), and zinc (3 mg). Phosphorus and magnesium play key roles in bone health, while potassium helps maintain proper muscle and nerve function. Zinc supports immune health, wound healing, and cellular function.
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High in Vitamin B12: With 6.12 mcg of vitamin B12 per 100 grams, emu meat is an excellent source of this essential nutrient, which supports nerve function, red blood cell production, and overall energy metabolism.
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Supports Metabolism: Emu fillet is a rich source of niacin (6.786 mg) and vitamin B6 (0.582 mg), which are vital for converting food into energy and supporting the nervous system.
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Iron-Rich: With 5.0 mg of iron, emu meat helps support red blood cell production and oxygen transport in the body, helping prevent iron deficiency anemia.
Allergen Information
Emu meat is free from common allergens like gluten, dairy, and soy. However, as with all meats, it is important to ensure it is prepared in a clean environment to avoid cross-contamination with other allergens.
Dietary Preferences
- Low-Fat: Ideal for those on low-fat or heart-healthy diets.
- High-Protein: Suitable for athletes, bodybuilders, or anyone in need of a high-protein, low-fat source of nutrition.
- Gluten-Free: Emu fillet is naturally gluten-free, making it an excellent option for those with celiac disease or gluten sensitivities.
- Paleo: Emu is a great addition to a Paleo diet, offering a high-protein, low-carb option that aligns with the dietary principles of this lifestyle.
- Keto-Friendly: With its minimal carbohydrate content, emu flat fillet is compatible with ketogenic diets.
Preparation Tips
- Cooking: Emu fillet can be cooked similarly to other lean meats. It can be grilled, pan-seared, or roasted to bring out its tender texture. Due to its low-fat content, it is important not to overcook it, as it may become dry. A quick sear on high heat is ideal to retain its juiciness.
- Marinades: Emu fillet can benefit from marinating for additional flavor. A simple marinade with olive oil, garlic, herbs, and a splash of vinegar can complement its mild taste without overpowering it.
Conclusion
Emu flat fillet is a nutritious, versatile, and lean protein source that can be easily incorporated into a variety of dishes. Whether you’re following a specific dietary plan, looking for a low-fat alternative to traditional meats, or simply want to explore new flavors, emu is a great choice that supports overall health and wellness. With its impressive nutrient profile, including high protein, essential vitamins, and minerals, emu fillet provides a delicious way to fuel your body with the nutrients it needs.
