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[N]extrient

Emu Flat Fillet (Raw)

SR Legacy·Comprehensive Reference Data

Emu, flat fillet, raw

Poultry Products

A 100g serving covers 255% of the daily recommended Vitamin B12, making Emu Flat Fillet (Raw) one of the more concentrated dietary sources of this nutrient. Emu Flat Fillet (Raw) stands out for its lean protein profile — 22.3g of protein with only 0.7g of fat per 100g. At 102 calories per 100g, Emu Flat Fillet (Raw) offers moderate energy density suitable for balanced meals. At 150mg of sodium per 100g, Emu Flat Fillet (Raw) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Emu Flat Fillet (Raw) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories102KCAL
Protein22.3G
Fat0.74G
Carbs0G
Fiber0G

Calorie Distribution

96kcal
  • Protein93%22.3 g
  • Fat7%0.74 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water75.4G
Energy102KCAL
Protein22.3G
Total lipid (fat)0.74G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol71.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.24MG
Riboflavin0.41MG
Niacin6.8MG
Vitamin B-60.58MG
Folate, total12.0UG
Vitamin B-126.1UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.22MG
Calcium, Ca3.0MG
Iron, Fe5.0MG
Magnesium, Mg31.0MG
Phosphorus, P229MG
Potassium, K240MG
Sodium, Na150MG
Zinc, Zn3.0MG
Copper, Cu0.20MG
Manganese, Mn0.03MG
Selenium, Se31.5UG
Energy425kJ
Ash0.93G
Pantothenic acid2.5MG
Folic acid0UG
Folate, food12.0UG
Folate, DFE12.0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Fatty acids, total saturated0.19G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.002G
SFA 15:00G
SFA 16:00.12G
SFA 17:00.001G
SFA 18:00.06G
SFA 20:00G
SFA 22:00G
Fatty acids, total monounsaturated0.29G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.02G
MUFA 17:10G
MUFA 18:10.27G
MUFA 20:10.002G
Fatty acids, total polyunsaturated0.10G
PUFA 18:20.08G
PUFA 18:30.004G
PUFA 18:3 n-6 c,c,c0G
PUFA 20:2 n-6 c,c0.001G
PUFA 20:30G
PUFA 20:40.02G
Tryptophan0.15G
Threonine0.64G
Isoleucine0.72G
Leucine1.2G
Lysine1.3G
Methionine0.42G
Cystine0.16G
Phenylalanine0.64G
Tyrosine0.47G
Valine0.74G
Arginine1.0G
Histidine0.49G
Alanine0.86G
Aspartic acid1.9G
Glutamic acid2.2G
Glycine0.70G
Proline0.90G
Serine0.53G
Hydroxyproline0.15G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)8718.9g0.6g0g
flat fillet (354g)36178.8g2.6g0g

Scaled from Emu Flat Fillet (Raw)'s per-100g values using USDA portion data.

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149 kcal23.9g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Emu Inside Drums (Cooked, Broiled)

156 kcal32.38g protein

Emu Fan Fillet (Raw)

103 kcal22.5g protein

Emu Full Rump (Raw)

112 kcal22.83g protein

Caribou Shoulder Meat (Dried (alaska Native))

271 kcal59.38g protein

Emu Outside Drum (Raw)

103 kcal23.08g protein

Emu Full Rump (Cooked, Broiled)

168 kcal33.67g protein

Nutrient Highlights

  • Emu Flat Fillet (Raw) is a excellent source of Protein (45% DV) — see top foods ranked by Protein
  • Emu Flat Fillet (Raw) is a excellent source of Iron (28% DV) — see top foods ranked by Iron
  • Emu Flat Fillet (Raw) is a excellent source of Zinc (27% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Emu Flat Fillet (Raw) fits well in high-protein, low-carb eating patterns with 22.3g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Emu Flat Fillet (Raw) provides 5.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Emu Flat Fillet (Raw) provides 32mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 8% (#661 of 8,262)
  • Protein: top 20% (#1,652 of 8,262)
  • Magnesium: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories102
% Daily Value*
Total Fat 0.74G1%
Cholesterol 71.0MG24%
Sodium 150MG7%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 22.3G45%
Vitamin D 0mcg0%
Calcium 3.0MG0%
Iron 5.0MG28%
Potassium 240MG5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174478.

View on USDA FoodData Central →