Emu Full Rump (Cooked, Boiled) – Nutritional Profile
Emu is a highly nutritious, lean source of protein, offering a variety of essential vitamins and minerals. The full rump of emu, when cooked and boiled, provides a healthy alternative to more common meats, delivering rich, flavorful servings with impressive nutritional benefits. Below is a detailed breakdown of its macronutrient and micronutrient content, perfect for those looking to enjoy a protein-packed meal with minimal fats and carbohydrates.
Ingredients Information
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 168.0 kcal |
| Protein | 33.67 g |
| Total Fat | 2.68 g |
| Saturated Fat | 0.87 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 7.0 mg |
| Iron | 6.89 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 323.0 mg |
| Potassium | 324.0 mg |
| Sodium | 110.0 mg |
| Zinc | 4.32 mg |
| Copper | 0.285 mcg |
| Manganese | 0.036 mg |
| Selenium | 52.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.645 mg |
| Niacin (Vitamin B3) | 10.569 mg |
| Vitamin B6 | 0.987 mg |
| Folate (Vitamin B9) | 10.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.26 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Emu meat does not typically contain common allergens such as dairy, gluten, or nuts, making it a safe option for those with sensitivities to these ingredients. However, individuals with specific meat allergies should exercise caution, as it is a type of poultry and may cause reactions in highly sensitive individuals.
Dietary Preferences
- High-Protein: Emu full rump is an excellent source of protein, making it suitable for those following a high-protein diet, such as athletes or bodybuilders.
- Low-Fat: With only 2.68 grams of fat per 100g serving, this meat is a great choice for those looking to reduce their fat intake.
- Grain-Free and Gluten-Free: Emu meat is naturally free from grains and gluten, ideal for those following paleo, keto, or gluten-free diets.
- Low-Carb: Emu is a carb-free option, making it an excellent choice for low-carb or ketogenic diet enthusiasts.
- Iron-Rich: The high iron content of emu makes it beneficial for individuals with iron-deficiency anemia or those looking to increase their iron intake naturally.
Nutritional Benefits
- Protein Powerhouse: With 33.67 grams of protein per 100 grams, emu meat is an exceptional source of lean, muscle-building protein, helping to support tissue repair, immune function, and overall body health.
- Iron for Energy: At 6.89 mg of iron, emu provides a significant boost to your daily iron intake, which is essential for maintaining energy levels and preventing fatigue.
- Rich in Vitamins: Emu full rump provides a range of B vitamins, including thiamine, riboflavin, niacin, and vitamin B12, which are crucial for metabolism, nerve function, and red blood cell production. It also offers small amounts of vitamin A and E, which contribute to skin health and antioxidant protection.
- Mineral-Rich: The meat is packed with essential minerals, such as phosphorus (323.0 mg) and magnesium (34.0 mg), both of which are key for bone health, energy production, and muscle function. Additionally, potassium (324.0 mg) and zinc (4.32 mg) help support cardiovascular health, immune function, and overall wellbeing.
Cooking Suggestions and Tips
Emu full rump, being a lean cut of meat, is best prepared by slow cooking methods such as boiling, grilling, or pan-searing to maintain its tenderness and juicy texture. To avoid overcooking, it’s recommended to use a thermometer to monitor the internal temperature, aiming for around 160°F (71°C) for perfect doneness.
For a simple preparation, you can season emu meat with herbs and spices like rosemary, thyme, and garlic, or pair it with a tangy sauce, such as balsamic glaze or a citrus-based marinade, to complement its naturally rich flavor.
Conclusion
Emu full rump is a highly nutritious and versatile option for those looking to incorporate more lean protein into their diet. Packed with protein, low in fat, and rich in vitamins and minerals, this meat is a stellar choice for anyone aiming to optimize their nutritional intake. Whether you’re following a high-protein, low-carb, or gluten-free diet, emu can fit seamlessly into a variety of meal plans, offering both health benefits and delicious flavor. Enjoy this unique meat in your next meal for a healthy, flavorful alternative to traditional protein sources.
